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Episode 23:  Self-Talk and Affirmations

This episode explores self-talk, affirmations, and how you can make them something you can believe. Learn to pick a quality you aspire to have and phrase it in a way that will be real for you to understand and strive towards. Learn to ladder your affirmations in much the same way you did in Episode 18 on the principle of Kaisen. Exploring the mistakes we make shows us the importance of catching ourselves in the loop of negative self-talk when it happens, and more importantly, how to get out of this loop. Your actionable COACHING ADVICE this week helps you find your moments of negative self-talk, and shows you how to make positive replacements. An interesting "history lesson"' about Émile Coué, shows the power of auto-suggestion.

1:12.         Personal story
3:57.         What is Self-Talk?
8:25.          What are affirmations?
10:47.       Pick a quality that you aspire to have
16:27.       Émile Coué
20:14.       What mistakes are we making?
20:51.       Why are we making these mistakes?
22:15.       What is the cost of making these mistakes?
22:55.       Calling out a new way
24:05.       This week's actionable COACHING ADVICE
26:06.        This week's VFO (Valuable Free Offer)
27:04.        Episode 24, coming up

LINKS:
Breaking Free From Diet Prison Book
Breaking Free From Diet Prison Course
THIS WEEK'S VFO:  Learn To Work Through Urges
Breaking Free From Diet Prison Facebook page
Roadmap To Diet Success Instagram

ACCESS Transcript Here
Émile Coué

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Episode 22: Forgiving Ourselves and Moving On

      It is not your relationship with food that determines whether you can stick to a 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 hating yourself.  In this episode I continue Episode 2's topic on mindset, and explore self-forgiveness as one of the pivotal tools to your success.  Learn to hit your reset button and start again. Don't ever give up. You are worth the journey. This week's actionable COACHING ADVICE is your first intensive look at how to write your OWN roadmap to diet success.

1:11.        Personal story
3:11.        The power of forgiving yourself
4:13.        Recognize that the past is the past
7:22.        What mistakes are we making?
8:44.        Why are we making these mistakes?
10:53.      What is the cost of making these mistakes?
11:55.      Calling out a new way
14:11.       Give yourself some grace and a redo because you can reach your dreams
14:47.       This week's actionable COACHING ADVICE
18:43.       This week's VFO (Valuable Free Offer)
19:48.       Episode 23, coming up

LINKS:
Breaking Free From Diet Prison Book
Breaking Free From Diet Prison Course
THIS WEEK'S VFO:  The Brilliance of Chocolate Cake
Additional VFO: Working with Your Hunger Scale
Breaking Free From Diet Prison Facebook page
Roadmap To Diet Success Instagram
ACCESS Transcript Here
BLOG: Forgiving Yourself: Buddha's Second Arrow
OTHER: Lisa Nichols

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Episode 21: The Mediterranean Diet

Interest in the Mediterranean Diet began in the 1950s, when it was noted that heart disease was not as common in the Mediterranean countries as it was in the United States. There are no concrete rules for how to follow the Mediterranean diet, but there are many general guidelines that are covered in this episode. This episode's segments on mistakes - the what, why and cost - beginning at 13:00, are valuable insights no matter which eating plan you are following.  There is also advice for melding the Mediterranean Diet eating plan with any plan you are following. There is no reason to ditch something you are comfortable with in order to follow some of the healthy principles of the Mediterranean eating lifestyle.

1:11.       Listener of the week
1:45.       Personal Story
4:40.       The Mediterranean Diet
13:00.     What mistakes are we making?
14:35.     Why are we making these mistakes?
15:43.     What is the cost of making these mistakes?
17:02.     Calling out a new way
19:02.     This week's actionable COACHING ADVICE
21:25.      This week's VFO (Valuable Free Offer)
22:19.      Episode 22, coming up


LINKS:
Breaking Free From Diet Prison Book
Breaking Free From Diet Prison Course
THIS WEEK'S VFO:  The Brilliance of Chocolate Cake
Breaking Free From Diet Prison Facebook page
Roadmap To Diet Success Instagram
ACCESS Transcript Here
Article on Mediterranean Diet

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Episode 20: Triggers, Habits and Emotional Eating

    We 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. This episode explores triggers, habits and connections, and will show you how to disassemble them.  Episode 20 looks at the mistakes we make and why and what the cost is of not putting in a pause. Your actionable COACHING ADVICE this week will show you how to get the most out of this week's booklet, The Brilliance of Chocolate Cake.

1:11.        Personal Story
1:37.        Disassembling a trigger
2:47.        Disassembling a habit
4:01.        Triggers
5:06.        Habits
6:19.        Changing a habit but still responding to the trigger
6:59.        Simple emotional connection to a specific food
7:19.        Deeper emotional connection to food
7:52.        The connection might even be deeper
9:25.        Self-Sabotage
10:03.      Disassembling a trigger
11:13.      Disassembling a habit
12:28.      Disassembling a connection
14:13.      Autobiography in Five Chapters by Portia Nelson
15:49.      What mistakes do we make and why?
17:33.      The cost of not putting in a pause
18:20.      Calling out a new way to handle triggers, habits, urges, cravings and emotional
                    connections
20:40.       This week's actionable COACHING ADVICE
21:50.       This week's VFO (Valuable Free Offer)
23:29.       Episode 21, coming up.

LINKS:
Breaking Free From Diet Prison Book
Breaking Free From Diet Prison Course
THIS WEEK'S VFO:  The Brilliance of Chocolate Cake
Breaking Free From Diet Prison Facebook page
Roadmap To Diet Success Instagram
BLOG: Emotional Eating

ACCESS Transcript Here

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Episode 19 - Urges and Cravings

Don't miss my PEEPS STORY this week, which kicks off the episode that explores the reasons  for cravings, including physical reasons, emotional  and other reasons, examining what you can do when faced with a craving.  More detail is given with examining urges and the differences between cravings and urges. Learn the "pickle theory" and how putting in a pause between the craving or urge, and the giving into the craving or urge will make all the difference in the world. This week's ACTIONABLE COACHING ADVICE, will pull apart this week's VFO on Working through Urges, showing how to make the best use of everything in it.  Next week's episode will investigate this matter more fully with habits, triggers and emotional eating. 

1:15.      Personal Story
3:33.      What is a food craving?
4:17.      Physical reasons for a craving
6:34.      Emotional reasons for a craving
8:05.      Other reasons for a craving
9:25.      What can you do about a craving?
11:00.    What is an urge?
12:19.    The urge you feel is always in direct relation to the trigger
12:42.     What can you do when it is an urge?
13:50.      For both cravings and urges I want you to think of this (THE PICKLE THEORY)
16:29.      This weeks actionable COACHING ADVICE
20:32.      This week's VFO (Valuable Free Offer)
21:46.       Episode 20, coming up.


LINKS:
Breaking Free From Diet Prison Book
Breaking Free From Diet Prison Course
THIS WEEK'S VFO:  Learn To Work Through Urges
ADDITIONAL VFO:  Learning your Hunger Scale
Breaking Free From Diet Prison Facebook page
Roadmap To Diet Success Instagram
BLOG: The Mechanics of Physical Hunger
BLOG: Forgiving Yourself: Buddha's Second Arrow
ACCESS Transcript Here
Cleveland Study

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Episode 18: Kaisen - The Practice of Gentle Improvements

The SMACKDOWN method of goal setting in Episode 5 is only a start. Here is a process of small and gentle changes, known as Kaisen, that will help you see how to be successful with measurable and achievable goals. You will also learn about the technique of Goal Laddering which will also help you be more successful. Your actionable COACHING ADVICE for this week is to learn another strategy, called MAPPING. Make sure to download this week's VFO on Working Through Urges so that you will be ready to tackle the upcoming topics of urges, cravings, triggers, habits and emotional eating.

1:10.        Listener of the Week
2:03.        Personal Story
6:18.        Kaisen Method
9:15.        Goal Laddering
10:27.     What mistakes are we making?
11:00.      Why are we making these mistakes?
12:10.      What is the cost of making these mistakes?
12:49.      Calling out a new way
13:42.      This week's ACTIONABLE COACHING ADVICE
17:46.       This week's VFO
19:01.       Episode 19, coming up.

LINKS:
Breaking Free From Diet Prison Book
Breaking Free From Diet Prison Course
THIS WEEK'S VFO:  Learn To Work Through Urges
Breaking Free From Diet Prison Facebook page
Roadmap To Diet Success Instagram
ACCESS Transcript Here

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Episode 17: Plant-Based Diets

One of my listeners had asked me to explore plant-based diets, and so here it is!

There can be overlap between whole-food, plant-based and vegan diets, but there are also some basic differences.  This episode defines 8 different ways to eat while still being considered a vegetarian, or plant-based, eater. Then I go into depth on two popular approaches: "Forks Over Knives" and Dr. Fuhrman's "Nutritarian Diet."  I explore the mistakes we tend to make when considering plant-based eating and the cost of making them. This week's actionable coaching advice helps you to start to shape the way you would like to eat. 
The VFO (Valuable Free Offer) for this week is my booklet, "The Brilliance of Chocolate Cake."

1:11.        Personal Story
6:53.        Definitions to help you understand plant-based eating styles
10:46.     Forks Over Knives
17:03.     Dr. Fuhrman's Nutritarian Diet
21:46.     What mistakes are we making?
22:45.     Why are we making these mistakes?
24:03.     What is the cost of making these mistakes?
25:27.     Calling out a better way
26:37.      This week's actionable COACHING ADVICE
28:48.      VFO (Valuable Free Offer)
31:12.       Episode 18, coming up

LINKS:
Breaking Free From Diet Prison Book
Breaking Free From Diet Prison Course
THIS WEEK'S VFO:  The Brilliance of Chocolate Cake
Breaking Free From Diet Prison Facebook page
Roadmap To Diet Success Instagram
ACCESS Transcript Here

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Episode #16:  KISS - Keep It Simple Sweetheart

Stop complicating things, my friends! Hear my story about how I tend to overcomplicate things, and so have learned what to pass on to you.  It can be as simple as Yes/No lists or If/Then lists. All food plans and food styles have bones. You just need to learn them.  Learn to have your own back and keep it simple. There is scientific evidence (link below) that shows that the more like rocket science one's diet plan feels, the less likely that one will succeed with long-term adherence and maintenance. Follow your plan in a way that you can follow it in real life. Stay off the diet roller coaster by kissing and dancing (Episode #12). This week's actionable coaching advice gives you 8 easy recipes to keep it simple (links below) and advice that encourages you to keep cooking to a minimum. Your VFO this week are breakfast and lunch worksheets to help you think outside the box, while at the same time embracing keeping it simple.

1:11.       Personal Story
6:07.       KISS - Keep It Simple Sweetheart
13:44.    What mistakes are we making?
15:11.     Why are we making these mistakes?
16:44.     The cost of making these mistakes
17:21.      A better way
18:40.      This week's actionable COACHING ADVICE
21:00.      VFO (Valuable Free Offer)
22:30.      Episode 17, coming up

RECIPES:
Caprese Salad
Charcuterie Plate
Chicken Wings
Fish Provencal
Plain Ol' Hamburgers
Rachael Rollups
Ribs
Scallops

LINKS:
Breaking Free From Diet Prison Book
Breaking Free From Diet Prison Course
THIS WEEK'S VFO:  Meal Planning Guide
Breaking Free From Diet Prison Facebook page
Roadmap To Diet Success Instagram
Indiana University Study
ACCESS Transcript Here

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Episode #15: Grocery Shopping

In this episode learn how to do the front-end work of grocery shopping so that actually doing it (whether on-line or in-person at the store) does not have to be a monumental and dreaded task.  Learn why grocery shopping for any eating style does not have to be expensive and difficult.  Being aware of the mistakes we make and why we are making them will cut your time and expenses into time spent and money spent, into manageable and affordable chunks.

1:12.       Personal Story
3:11.       Grocery Shopping for any eating style does not have to be expensive and difficult
3:53.       What mistakes do we make when starting a new eating style?
7:37.       Why do we make these mistakes?
12:39.     Calling out a new way of grocery shopping starting with the front-end work
18:25.      This week's actionable COACHING ADVICE
21:22.      VFO (Valuable Free Offer)
22:45.      Episode 16, coming up

LINKS:
Breaking Free From Diet Prison Book
Breaking Free From Diet Prison Course
Five Steps to Diet Freedom and Four Lists You Need
Breaking Free From Diet Prison Facebook page
Roadmap To Diet Success Instagram
Access Transcript Here

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Episode 14: Cooking for the Family

In this episode you don't just learn how to plan and put together meals for the entire family, but you learn something about support too. I support you to dispel beliefs that anyone's opinion of us at the table matters not, and that we need to learn to have our own backs and be our own support system. Your family and friends will travel your journey alongside you; they are not there to carry you. You will learn the consequences - emotional, financial and time - of preparing separate meals.  This is all in addition to more than a dozen family-friendly meal ideas, and resources to find cultural cooking websites.

1:12.         Personal Story
2:32.         There is no need to eat separately from your family
4:00.         What mistakes are we making?
4:20.         Why are we making these mistakes?
7:31.         What are the costs of making these mistakes?
8:20.         Calling out a new way to live your life
12:07.      Calling out a new way for planning your meals
13:36.       Ideas for family meals
16:16.      This week's actionable COACHING ADVICE
18:27.       VFO: Valuable Free Offer: Meal Planning Guide
20.42.       Episode 15, coming up

LINKS:
Breaking Free From Diet Prison Book
Breaking Free From Diet Prison Course
Meal Planning Guide
Blog: No Sandwiches? Keto Lunch Ideas
Blog: Ideas for a Keto Breakfast
Breaking Free From Diet Prison Facebook page
Roadmap To Diet Success Instagram
Dominican  and Latino Recipes (more in my course)
Asian Recipes (more in my course)
Mexican Recipes (more in my course)
Access Transcript Here

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