Nourish and Nurture – Détails, épisodes et analyse

Send us 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) sugar-free maple syrup

Join Miriam on her WW journey.

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 guides
Take a look at three great new courses

Send us 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 away.

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 guides
Take a look at three great new courses

Send us a text

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 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. 

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 guides
Take a look at three great new courses

Send us a text

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 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.

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 guides
Take a look at three great new courses

Send us a text

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 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.

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 guides
Take a look at three great new courses

Send us a text

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.

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 guides
Take a look at three great new courses

Send us a text

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.

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 guides
Take a look at three great new courses

Send us a text

Episode #: 81.  Honor Your Health with Gentle Nutrition

Intuitive 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.

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 guides
Take a look at three great new courses

Send us a text

Episode #: 80.  Food Facts

It’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.

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 guides
Take a look at three great new courses

Send us a text

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.

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 guides
Take a look at three great new courses