Roadmap to Diet Success

Episode 95: Dieting vs. Sustainable WellnessMost 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.Get all my free guidesTake a look at three great new courses

Episode 95:  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. Dance-to-Plate Lessons (lesson 1)Lesson 2: Your mindset and paying attentionLesson 3:  Notice how food makes you feelLesson 4:  Practice!Lesson 5:  Putting steps to musicLesson 6:  Branching outLesson 7:  This and not also thatLesson 8:  Non-negotiablesLearn to build your own road and dance your own dance. And, don't forget to listen to this week's actionable coaching advice!Get all my free guidesTake a look at three great new coursesJoin me on FacebookFollow me on InstagramCheck out PinterestAnd don't forget my book!

Episode 94: Let's Work On that MindsetThis 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 helpful coaching advice that will set you well on your way to changing your self-talk into a positive road to get you to where you want to go. Get all my free guidesTake a look at three great new coursesJoin me on FacebookFollow me on InstagramCheck out PinterestAnd don't forget my book!

Episode #93: Common 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 episode and find answers that will help you clear some of the diet-rule clutter that you have been experiencing. First start by asking, "What is my dieting history?"Then start to unravel some common diet myths and find a better way.And remember,  diet success is not the same for everyoneGet all my free guidesTake a look at three great new coursesJoin me on FacebookFollow me on InstagramCheck out PinterestAnd don't forget my book!

Episode #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 move you out of the judgment zone into the awareness zone by helping you see how you can minimize the impact of the carbohydrates you are eating and enjoying. No need to cut anything out! Just learn to minimize the impact.Get all my free guidesTake a look at three great new coursesJoin me on FacebookFollow me on InstagramCheck out PinterestAnd don't forget my book!

Episode #91  Lose Weight Without Losing Your MindIn 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:  Home Base and Course Correction – Never Start Over AgainStrategy 4: Goal-Setting Strategy: Realistic Pathways to Your DreamsStrategy 5: The Hunger Scale: Your Key to Intuitive and Sustainable EatingStrategy 6: Transforming Reactions to Cravings and TriggersStrategy 7: Keeping a Successful Food JournalStrategy 8: Change Your Mindset, Change Your LifeI also give you a bonus strategy: Transform Dance Lessons into Plate Lessons: Enjoy your Eating Plan * Living an eating plan absolutely should not mean the drudgery of weighing, measuring, and tracking every morsel that goes into your mouth. *With over 30 years of experience as a belly dancer and teacher, I have learned how to use the metaphor of dancing to bring success to your eating plan.As always there is also ACTIONABLE COACHING ADVICE for the week.Get all my free guidesTake a look at three great new coursesJoin me on FacebookFollow me on InstagramCheck out PinterestAnd don't forget my book!

Episode #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 to see what has inspired her, and also visit the DDPY website (link also below) to see if this might be a path you want to explore for yourself. Arthur Boorman VideoJared Mollenkopf VideoDDPYGet all my free guidesTake a look at three great new coursesJoin me on FacebookFollow me on InstagramCheck out PinterestAnd don't forget my book!

Episode #89 Grains and Legumes Decoded – Friend or FoeThere 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 inflammation in our bodies, and examines both sides of the story about whether or not grains and legumes are good for us.Gluten intolerance is examined, as well as the concept called "Grainflammation" that plays a part in all of this. Lectins, Phytic Acid, and Leaky Gut are all explained and explored. I talk about how just cutting down these foods because of their carbohydrate load will help you get out of diet prison and help you to get some footing with intuitive eating where the amount glucose produced by these foods does not constantly bathe your system to trigger cravings and urges to eat. Links to all the studies mentioned in this episode are in the transcript accompanying this episode.Get all my free guidesTake a look at three great new coursesJoin me on FacebookFollow me on InstagramCheck out PinterestAnd don't forget my book!

Episode #88: Carb ClarityIn 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, nuts, and some protein have carbs. Believe me, they are everywhere, but they are not to be vilified, just understood.You will get a look into insulin resistance and your hunger hormones, leptin and ghrelin. Your actionable coaching advice is to build awareness - not judgment - as you track just one day's food intake so that. you can see where your carbohydrates are coming from in a day. Easy-peasy. Just an exercise in awareness to get you thinking about what changes you might want to make to the way you are eating. Get all my free guidesTake a look at three great new coursesJoin me on FacebookFollow me on InstagramCheck out PinterestAnd don't forget my book!

Episode 87: Positive Self-Talk and AffirmationsIn 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 to yourself and how to make affirmations believable using the technique of laddering. Your affirmations will work only to the extent that the idea is within the realm of possibility and believability. All this is addressed so that you don't land up with empty mantras that really will mean nothing to you. That's where most positive self-talk and positive affirmation instructions miss the mark in helping you.  We will turn that around right now with this episode!Get all my free guidesTake a look at this great courseJoin me on FacebookFollow me on InstagramCheck out PinterestAnd don't forget my book!

Episode #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 up to being on the same page, making it much easier to find your fullness cue.If you learn to pay attention through slowing down, you will have less disconnect with your eating, which in turn, will help you pay attention to your satisfaction level. When a meal or food “hits the spot” you tend to be satisfied with a lesser quantity of food, or, at the very least, it will keep you from overeating other foods either at the meal or between meals. This satisfaction factor is not to be underestimated or ignored and contributes greatly to feeling your best. Get all my free guidesTake a look at this great courseJoin me on FacebookFollow me on InstagramCheck out PinterestAnd don't forget my book!

Episode 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 point is to eat foods as close to their natural state as possible. A paleo diet typically includes lean meats, fish, fruits, vegetables, nuts and seeds — foods that in the past could be obtained by hunting and gathering. A paleo diet limits or eliminates other foods that became common when farming emerged about 10,000 years ago including dairy products, legumes and grains. In this episode I talk about my own experience with Paleo and I also introduce you to Primal, Paleo's cousin.  The episode goes on to discuss the reasons and costs of the mistakes we often make when trying out a new  eating style that is so different from what we are used to with the Standard American Diet. Your homework is to start reading labels and to pay very close attention to what you are choosing to put in your grocery cart.Get all my free guidesTake a look at this great courseJoin me on FacebookFollow me on InstagramCheck out PinterestAnd don't forget my book!

Episode 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 specific reintroduction path so that you do not go all haywire on day 31.This episode will walk you through what Whole 30 is, a day of MY eating Whole 30, and also explores the mistakes we make with it and why.  The overall assignment  for your coaching this week is just to stop and think about what you are eating. Eat real food. It doesn't have to be only out of the ground or grass fed or organic. It can even come from a package, can or jar. Just please heighten your awareness this week, and perhaps be open to more natural ways of eating.Get all my free guidesTake a look at this great courseJoin me on FacebookFollow me on InstagramCheck out PinterestAnd don't forget my book!

Episode #: 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 say that again, “No Good Can Come From Hate.” I know the reason you are seeking out help or have the desire to lose weight is because you want to change your body but come to it from a different angle. If you have a “I-hate-my-body” mindset you will not want to do good things for yourself. You put off treating yourself better such as getting pretty clothing that fits NOW, eating foods that you enjoy, spending money on things that will help you sleep better and move better. If you take weight loss out of the picture, and decide to do nice things for yourself, you will be respecting not only your physical health but your mental health.This episode is a great way to change your outlook for the new year.Get all my free guidesTake a look at this great courseJoin me on FacebookFollow me on InstagramCheck out PinterestAnd don't forget my book!

Episode #: 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, a lot of trial and error – including not being able to go back to what I used to enjoy. It is also important not to discount any activity. There is something called Non-exercise activity thermogenesis (NEAT). This is the energy expended for everything we do that is not sleeping, eating, or sports-like exercise. It ranges from the energy expended walking to work, even typing, gardening and, believe it or not, fidgeting. NEAT even includes spontaneous muscle contraction and maintaining proper posture.This episode on "Exercise: Feel the Difference" will explore all this and more, to hopefully open the doors to you, if you have not been making movement part of your life.Get all my free guidesTake a look at this great courseJoin me on FacebookFollow me on InstagramCheck out PinterestAnd don't forget my book!

Episode #: 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 podcast to understand that there is no food that should labeled “good” or “bad”. Certain foods will get us to our goals or move us further away from them. Your goal can be weight loss, and that is perfectly fine. But, in this episode I want to talk about when your goal is to feel well and feel your best. If you did the homework in the episode prior to this one, Food Facts, you might already be discovering, tuning in to, and choosing the foods and quantities that make you feel your best.This episode continues with  the concepts of authentic health and food wisdom. This week's actionable coaching advice is to have you explore what motivates your food choices.Get all my free guidesTake a look at this great courseJoin me on FacebookFollow me on InstagramCheck out PinterestAnd don't forget my book!

Episode #: 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 hunger and what food has to do with the hormones that make you hungry.This week pay attention – even just one day – to what you are eating. My goal is to help you ultimately not need to do tracking. No need to track quantities but just take a moment to jot down what you eat in a day and then pay attention to what is going on in your body. You can mark down time and quantity if you want, but a skeleton list will be just as good. I want you to think about these questions – better yet, write your answers:§  Do you want more immediately?§  Do you start thinking about that food or other food soon after eating even though you are not hungry?§  Are you sleepy after eating?§  All of a sudden do you have cravings to eat a certain food?§  Do you have an urge to eat – anything – just to eat?§  Are you hungry for your next meal sooner than you normally would be?This episode will enlighten you if you answered YES to any of these questions.Get all my free guidesTake a look at this great courseJoin me on FacebookFollow me on InstagramCheck out PinterestAnd don't forget my book!

Episode #: 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 week, and you have an out-of-the blue disappointment or let-down? How often do you deal with your exhaustion, boredom, disappointment, or anger with food? Does the food soothe you or entertain you? Do you think – erroneously – that eating something will perk you up and give you energy? It is hard to keep all your balls in the air. This episode will help you juggle them or decide which ones to drop.Get all my free guidesTake a look at this great courseJoin me on FacebookFollow me on InstagramCheck out PinterestAnd don't forget my book!

Get all my free guidesTake a look at this great courseJoin me on FacebookFollow me on InstagramCheck out PinterestAnd don't forget my book!

Episode 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 understand Triggers, Habits and Emotional Connections so that you can work on disassembling them all. It starts with understanding what they are.Get all my free guidesTake a look at this great courseJoin me on FacebookFollow me on InstagramCheck out PinterestAnd don't forget my book!

Episode 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 eating experience. When you eat what you really want, in an environment that is inviting and conducive, the pleasure you derive will be a powerful force in helping you feel satisfied and content. By providing this experience for yourself, you will find that it takes much less food to decide if you've had enough.” Learn what you can do to increase the satisfaction factor of your food!Get all my free guidesTake a look at this great courseJoin me on FacebookFollow me on InstagramCheck out PinterestAnd don't forget my book!

Episode 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 minutes after you have eating, I give you ways to slow yourself down so that your brain catches up with your stomach.Returning to the workbook, Resch and Tribole give you seven factors that influence fullness, discussing things such as air foods and food that have staying power.This weeks actionable coaching advice is taken directly from the workbook and is called, "The Last-Bite Threshold Experiment."Get all my free guidesTake a look at this great courseJoin me on FacebookFollow me on InstagramCheck out PinterestAnd don't forget my book!

Episode #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, bored, lonely or upset.·       I eat because the food looks so good.·       I eat because the food smells and tastes so good.·       I eat because it's a special occasion.·       I eat because it's a gift.·       I eat because I don't want to waste food.·       I never eat because I am actually hungry.Can you think of more? Do any of them have to do with hunger? How will you know you are full if you are not eating because you are hungry? This episode will help you unravel finding your fullness cues.Get all my free guidesTake a look at this great courseJoin me on FacebookFollow me on InstagramCheck out PinterestAnd don't forget my book!

Get all my free guidesTake a look at this great courseJoin me on FacebookFollow me on InstagramCheck out PinterestAnd don't forget my book!

Episode 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 intentions. I also share with you my own reflections about fears I have that are holding me back from finding my own peace. I was reminded that these are fears and not necessarily truths. It was also helpful to remember that this was only an exercise in awareness and not in passing judgment.For this week's actionable coaching advice, I guide you through a food habituation exercise that is sure to help you get used to eating foods that you have  Forbidden Fruit Study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7142814/      Get all my free guidesTake a look at this great courseJoin me on FacebookFollow me on InstagramCheck out PinterestAnd don't forget my book!

Episode 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 nourishment, or when you are in a very stressful situation and still need nourishment. It might be in more benign situations like at parties, holiday meals or when eating out. I also talk about, what I call, "pre-emptive" eating when you know you will not have time for a meal but if you entirely skip eating when you have the chance you will be in a world of trouble at the other end.  I also address food pushers and how nothing is ever really an all-or-nothing situation.Your actionable coaching advice this week guides you to do non-judgmental reflections on why you may overeat or eat when you are not hungry.Get all my free guidesTake a look at this great courseJoin me on FacebookFollow me on InstagramCheck out PinterestAnd don't forget my book!

Episode #: 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 where binges come from. The way Tribole and Resch put it is that when you don't eat and ignore hunger signals, or don't eat enough by dieting or fasting, the result is akin to holding your breath under water until you are desperate for air. Instead of just breathing normally and quietly, you are gasping loudly for air, and you can't seem to get enough for your body to quiet down.In my course and book, and many of my blogs and podcast episodes, I teach about learning your biological hunger cues and also how head hunger and heart hunger can fool you into thinking you are biologically hungry. Get all my free guidesTake a look at this great courseJoin me on FacebookFollow me on InstagramCheck out PinterestAnd don't forget my book!

Episode #: 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 away - make sure to listen to find out which one.The  episode goes on to explore the tools of dieting and the hidden forms of dieting - all very interesting. Personally, I have a belief system revolving around both of these and I didn't even realize how strong  and deep-rooted this belief system is - no wonder I am having a heck of a time letting go!I am going to share with you, right in the show notes, what this week's actionable coaching advice is, because it is that important: This week write down a few of the dieting tools that you can't let go of. Is it measuring your food? Is it being strict with a “no” list? Is it ordering only diet foods when you go to a restaurant? Is it preemptive eating so you won't eat so much in a social situation? I am sure you can come up with many of your own. Pick one or two and work on letting them go this week.Make sure you tune in next week to continue our Intuitive Eating journey.Get all my free guidesTake a look at this great courseJoin me on FacebookFollow me on InstagramCheck out PinterestAnd don't forget my book!

Episode #: 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, I shop, I do it all. Then of course, that rebel in me shows itself or I find that it just doesn't fit my lifestyle. I start bargaining and hedging and trying to make it fit. I always tended to see that it was my fault that it didn't work but in my old age, I am seeing that some of these diets and plans might have meant well, but had a piece of the puzzle missing.In this week's episode hear about this exercise and others, based in  self-compassion and forgiveness. There is nothing to be gained from hating yourself and your decisions about what you eat. Once you let go of dieting mentality and the long lists of food you can or cannot eat, there is no sense of straying and therefore no sense of shame and guilt. I teach you and my clients about letting go of negative self-talk, so the first section of this lesson, entitled “Self-Compassion Exercises” was something I enjoyed working on. Listen to this episode to see how you can get started on letting go of the diet mentality and work with this week's Actionable Coaching Advice to see how your own dieting history plays out with letting go of diet mentality.Get all my free guidesTake a look at this great courseJoin me on FacebookFollow me on InstagramCheck out PinterestAnd don't forget my book!

Episode #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 is a journey and a process - it's not a one and done diet.Tune in to see my own experience with this!  Another dance lesson turned into a plate lesson! Get all my free guidesTake a look at this great courseJoin me on FacebookFollow me on InstagramCheck out PinterestAnd don't forget my book!

Episode #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 successful one, albeit bumpy, I'm sure.Join me for this journey, as I explore what it takes - and what it means - to eat intuitively. Please make sure to download the booklet on the hunger scale (resource link below). Once you are on my mailing list you will get a valuable lesson with sides and video that I created for a presentation by other health professionals. It is my gift to you in hopes that you will join me on this journey.Get all my free guidesTake a look at this great courseJoin me on FacebookFollow me on InstagramCheck out PinterestAnd don't forget my book!

Episode #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 if you don't see it or don't believe it now, you are capable of success. You are smart. You are worthwhile. I explain how an eating program is constructed like a jigsaw puzzle, and  what you need to do is shuffle the pieces around and see how they fit. You can't dump the pieces on a table and pound them until they are flattened. You have to take your time and examine each piece. You might even find a piece  from another puzzle that was thrown in the box by mistake! You are not broken, my friend... you just haven't put the pieces together.Get all my free guidesTake a look at this great courseJoin me on FacebookFollow me on InstagramCheck out PinterestAnd don't forget my book!

Episode #: 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 is the endpoint and don't see it as a step in the overal process. We also make the mistake of not having patience.The cost of making these mistakes is that we think less of ourselves rather than look at the situation from another angle and we give up too easily.Calling out a new way of doing things  1.      If you are afraid of giving up something, don't!  2.     Focus on the one habit, not on the big picture. 3.     Don't see yourself on diet. See yourself adjusting your nutrition.Your Actionable Coaching Advice this week is to see how you can ladder your steps in a way that actually makes your goals get you to a final destination. SEE TRANSCRIPT.Coming up next week I will be exploring mindset. Get all my free guidesTake a look at this great courseJoin me on FacebookFollow me on InstagramCheck out PinterestAnd don't forget my book!

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 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 best.For this episode I am going to pull from Episode #14, Cooking for the Family, which aired September 1st, 2022, and Episode #15, Grocery Shopping, which aired September 8th, 2022. Review of Foods to Limit There is no need to eat so separately from your family. What mistakes are we making and why?What are the costs of making these mistakes? Calling out a new way for planning your meals Ideas for family mealsAll about grocery shoppingThis week's Actionable Coaching AdviceNext week's episode: Fnding your balance with Kaizen Get all my free guidesTake a look at this great courseJoin me on FacebookFollow me on InstagramCheck out PinterestAnd don't forget my book!

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 foods, but you are making decisions based on what foods and what quantities make you feel best. But, there are some foods you should be aware of that you might want to limit. This episode goes into detail with some of them.1. Bread and grains2. Legumes.    (And Phytic Acid and Lectins)3. Fruit and Fruit Juices4. Starchy vegetables5. Yogurt, milk and other dairy products6. Honey or sugar in any form7. Gluten-free products and FrankenfoodsThis week's Actionable Coaching Advice Using the Keto and Low Carb Planner (FREE RESOURCE, below) to find your own compatible foods.Next Episode Coming up: Shopping and Cooking for Low CarbGet all my free guidesTake a look at this great courseJoin me on FacebookFollow me on InstagramCheck out PinterestAnd don't forget my book!

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 step.3:25.     Why do low carb diets work?5:00.      Insulin levels are lowered7:06.     Water weight is released8:01.     Higher protein is consumed8:57.      There is a metabolic advantage to Low Carb10:08.    Less variation and lower "food reward" results in lower consumption12:22.    Three common myths about low carb eating17:41.    This week's ACTIONABLE COACHING ADVICE19:57.     Next week's episodeGet all my free guidesTake a look at this great courseJoin me on FacebookFollow me on InstagramCheck out PinterestAnd don't forget my book!

Episode #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 and baked goods might be a good idea. Your actionable coaching advice this week will show you how there is no deprivation in eating this way, you just have to make decisions based on how foods make you feel - physically and emotionally.3:25.      On to today's episode4:50.      Use keto baked goods with caution7:49.      The dreaded binge10:50.   When keto baked goods and sweets ARE a good idea14:04.    Feeling your best15:20.    The learning curve16:15.    Other slippery slope foods17:40.    This week's ACTIONABLE COACHING ADVICE19:43.    Next week's episodeGet all my free guidesTake a look at this great courseJoin me on FacebookFollow me on InstagramCheck out PinterestAnd don't forget my book!

Episode #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 months apart with very little to show for it on the scale.(I AM SORRY - IT TURNS OUT THAT I CANNOT ADD PICTURES TO THESE SHOWNOTES. CLICK ON THIS BLOG TO SEE IT.)But before I get into the liar who lies, I will  talk about NSVs and other "phenomena" such as the fabled WHOOSH, water weight, and developing patience.4:40.     What is a NSV? It stands for Non-Scale Victories6:11.     How could I go down in size but not in weight?9:00.      The Whoosh Effect and Water Weight11:40.    Your body's priority is restoring itself to health13:19.    Be patient20:13.    This weeks' ACTIONABLE COACHING ADVICE22:37.    Episode 60 coming up next week.Water WeightWhoosh EffectGretchen RubinGet all my free guidesTake a look at this great courseJoin me on FacebookFollow me on InstagramCheck out PinterestAnd don't forget my book!

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 even start, I want to make sure you understand what a carbohydrate is. After getting that, I will talk about three ways to count carbs. I am sure you have heard of Total and Net, but I introduce you to a THIRD way to count carbs: My own Granny Keto Hybrid System that my clients have been wildly successful with. My YouTube link is included below so that you can see for yourself, after listening to the podcast.3:54.     What is a carbohydrate?6:04.     Think of the system as a lock and key7:40.     Choosing how to count your carbohydrates8:29.     The net carb myth10:18.   Which is right for you: Total Carbs or Net Carbs?12:07.   Being flexible about the carbs helps sustain a Keto lifestyle13:28.   Hybrid Counting14:38.   Yogurt16:30.    Bacon17:31.    Salami and Ham18:24.    Legal definition of zero carbs19:08.    Sugar alcohols20:53.    How to make this all work for your eating plan23:05.    This week's actionable coaching advice25:25.    Next week's episode: The Lying Scale that LiesYou Tube video on Counting CarbsIntroducing Keto and Low Carb Success ProgramGet all my free guidesTake a look at this great courseJoin me on FacebookFollow me on InstagramCheck out PinterestAnd don't forget my book!

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 something that is comfortable for yourself.  The episode also takes you along with me for my trip to Italy where I discovered that sometimes a chip is just a chip, and sometimes a gelato is just a gelato.4:19.        Dogmantics8:13.        A Paradigm Shift within a paradigm shift11:59.     When a chip is just a chip16:10.     Boxes and Boundaries16:58.    Pandora's Box20:50.    What kind of boxes should you use?20:24.    Fuzzy Boundaries26:36.    What this has meant to me28:44.     This week's Actionable Coaching Advice32:15.     Coming up next weekIntroducing Keto and Low Carb Success ProgramGet all my free guidesTake a look at this great courseJoin me on FacebookFollow me on InstagramCheck out PinterestAnd don't forget my book!

Episode #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 your health with the doctors you pick.Your Actionable Coaching Advice this week is a full assignment!2:07.       What does Food Freedom mean for the dieter?4:02.       Tips for Food Freedom7:39.        Take Charge of Your Health9:50.        Components of Food Freedom12:45.      You have to be healthy to lose weight15:53.      This week's Actionable Coaching Advice18:44.       Next week's episodeIntroducing Keto and Low Carb Success ProgramGet all my free guidesTake a look at this great courseJoin me on FacebookFollow me on InstagramCheck out PinterestAnd don't forget my book!

Episode #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.   Module 6: Fruit and Protein12:39.   Module 7: Fats and Starchy Vegetables13:40.   Module 8: Making it all work for you15:14.   Module 9: It's not just what's on your plate16:10    This Week's Actionable Coaching Advice22: 13.   Episode 56 coming up.Get all my free guidesTake a look at this great courseJoin me on FacebookFollow me on InstagramCheck out PinterestAnd don't forget my book!

Episode #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 your mental health, not just your physical health. Start by listening to your body and building an awareness of where what you want intersects with what you need.2:07        What is Gentle Nutrition?4:35       What else are we honoring besides our hunger when we choose gentle                  nutrition?4:55       And let's take a look at mental health for a moment. 7:08       And what about plans that do not teach anything about nutrition? 9:12       In order to practice gentle nutrition, you need the desire, knowledge and                 awareness of the foods to do so.10:27    Start by listening to your body. 14:33    HERE IS YOUR ACTIONABLE COACHING ADVICE FOR THIS WEEK 20:25    My course, Keto and Low Carb Success is built on nutritional wisdom and the                 most important elements of finding your normal through help with urges,                 feeling your best, setting smart goals, learning about your next best decisions,                etc.22:00.  Episode 55, coming up next week.Get all my free guidesTake a look at this great courseJoin me on FacebookFollow me on InstagramCheck out PinterestAnd don't forget my book!

Episode #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 that. However, learning to use your hunger scale will open up all sorts of new eating horizons, not just Keto and Low Carb.  I believe that understanding your hunger scale and using it is THE most important key out of diet prison.2:10.     My personal journey with the hunger scale6:10      Learning to use your hunger scale is perhaps the most important key for                 getting out of diet prison6:19     What mistakes are we making?8:00    Why are we making these mistakes?8:20    What is the cost of making these mistakes?8:50    Calling out a new way10:00  The Hunger Scale13:07   Please know that: Eating past a 6 or 7 is not a moral issue. 15:15    HERE IS YOUR ACTIONABLE COACHING ADVICE FOR THIS WEEK 20:15   There are more topics like this in my course Keto and Low Carb Success 21:30   Next week's Episode 54 Get all my free guidesTake a look at this great courseJoin me on FacebookFollow me on InstagramCheck out PinterestAnd don't forget my book!

Episode # 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 weight loss goals on hold. This is not license to gain a lot of weight and feel miserable physically and emotionally, but it does encourage you to get rid of any guilt and shame of eating a bit off your eating plan. Use all these tools for a guilt-free summer whether you are staying at home or spending it on the road.1:45          Now on to today's episode4:18          Protocol Meal Planning5:34         The Hunger Scale 6:28         Good-Better-Best  7:45        KISSing and Dancing9:00        Working through Urges and Cravings10:24    Watch the food you decide to eat 11:25    Goals, Habits and Systems13:00    Kaisen14:12     Use Mindfulness Practices and Advance Decisions 16:45     Home-Base and Course Correcting18:43    Self-Talk and Affirmations and Forgiving Yourself20:23    HERE IS YOUR ACTIONABLE COACHING ADVICE FOR THIS WEEK 24:18    Episode 53, Coming UpGet all my free guidesTake a look at this great courseJoin me on FacebookFollow me on InstagramCheck out PinterestAnd don't forget my book!

Episode 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 or good genes like other kids your age. In addition to triggers, habits and lifestyle, the SAD way of eating has made it difficult for your hormones to function in a way that supports dynamic health.In this episode learn all about insulin fallout because overconsumption of carbohydrates. 0:56.      Belly fat and insulin1:15.      Let's start by looking at how we got here2:19.      How does this happen?5:07.      Now let's complete the loop7:07.       Sugar consumption, blood sugar, insulin and fat storage9:29.      A fuller picture of metabolic health10:32.    What is insulin and insulin resistance?12:50.    Insulin resistance fallout14:32.    Insulin and fat storage15:18.    Types of fat17:15.    The bottom line17:50.     Stop dieting18:57.     This week's actionable coaching advice21:31.     Episode 52, Coming upJoyce Kiddie's articleGet all my free guidesTake a look at this great courseJoin me on FacebookFollow me on InstagramCheck out PinterestAnd don't forget my book!

Episode 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 where you want to go. No motivation  or willpower necessary!Learn some actionable steps to  set up habits and get your systems into motion.0:55.      Personal Story9:10.      Using habits and Systems for your weight loss efforts11:52.    Any change worth having takes time12:30.    Now on to habits13:40     The 1st Law for establishing habits is to make it obvious15:06.    The 2nd Law for establishing habits is to make it attractive16:49.    The 3rd Law for establishing habits is to make it easy20:34.     The 4th Law for establishing habits is to make it satisfying22:25.     This week's actionable coaching advice24:20.      More topics like this in my new course25:20.      Episode 51, coming upGet all my free guidesTake a look at this great courseJoin me on FacebookFollow me on InstagramCheck out PinterestAnd don't forget my book!

Episode  #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 new course opening June 26th. Find out how to enter a drawing to receiving a $50 coupon for it!0:57.      Personal Story2:00.      There is no such thing as perfect2:30.      Good enough IS good enough!4:04.      Here are restaurant scenarios9:10.      A different angle on GBB10:30.   Now on to parties12:12.   Food pushers13:00.   Waste14:04.    Land of Good Enough14:55.    Using a behavioral protocol15:45.    Make advanced decisions17:18.     Use your if-then tool18:20.     Here is some more help19:32.     The Clean-Plate Club20:12.      What mistakes are we making and why?21:30.     This week's Actionable Coaching Advice24:00.     Episode 50, coming up.Get all my free guidesTake a look at this great courseJoin me on FacebookFollow me on InstagramCheck out PinterestAnd don't forget my book!

Episode #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 Facebook group and also sign up for the waiting list  (no obligation to purchase) you will be eligible for a drawing when the course goes live!1:48     Personal Story4:03    This is when understanding home-base eating is important.7:20    Setting up a home-base kitchen8:48    Progression of off-plan scenarios and returning to home-base11:55    Have flexible boundaries.13:19    This is where we come to course correcting.16:00  What mistakes are we making and why? 19:16 This Week's Actionable Coaching Advice22:27  Episode 49, coming up next weekGet all my free guidesTake a look at this great courseJoin me on FacebookFollow me on InstagramCheck out PinterestAnd don't forget my book!

Episode 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 wanted to know how to cook for the whole family while following their own requirements. Taking all this into account, Granny Keto Transitions Program was born and I found that it enabled me to honor that commitment of “nutritional coaching that meets you where you are and guides you to where you want to go.” I am very proud of it and honored to share it with you.  Get all my free guidesTake a look at this great courseJoin me on FacebookFollow me on InstagramCheck out PinterestAnd don't forget my book!

Episode #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.0:55.       And now on to the episode, My Journey2:33.       What is your dieting history? Can you relate to mine?6:51.       Not all these diets were off the mark.8:54.      And now on to the story behind Granny Keto.14:19.   This week's Actionable Coaching Advice.18:00.    Episode 47, coming up.Get all my free guidesTake a look at this great courseJoin me on FacebookFollow me on InstagramCheck out PinterestAnd don't forget my book!