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Episode 13: Whole30, Paleo and Primal

This episode explores three very similar eating styles: Whole30, Paleo and Primal. I give you my experience with all three, and how to make each of them work best for you. They are not intended as weight loss styles, but done correctly, they can be. I talk about what mistakes we are making, why we are making them and the cost of doing so. This week's actionable coaching advice has you label sleuthing as you learn about finding natural foods, and if they are packaged, which ones you can eat while pursuing any of these three eating styles. The VFO: Valuable Free Offer is my Good-Better-Best method guide to help you make your next best decision, no matter which eating style you are following. The episode is a little longer than usual, but I suggest you listen to the whole thing because each of these eating styles offer good advice for finding overall health with your diet, even if you are not interested in following any of them.

1:19.          Listener of the Week: Shannon Lex
3:29.          Personal Story
7:37.          Whole30
13:30.       Paleo
18:28.       Primal
22:41.       What mistakes are we making?
22:54.       Why are we making these mistakes?
24:16.       What is the cost of making these mistakes?
24:57.       This week's actionable COACHING ADVICE
27:02.       VFO
28:39.       Episode 14, coming up

Breaking Free From Diet Prison Book
Breaking Free From Diet Prison Course
Good-Better-Best Method
Instagram@Roadmap To Diet Success
Breaking Free Facebook Page
Access Transcript Here

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Episode 12:  Dancing With Your Chosen Food Plan

In 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.

1:12.          Personal Story
4:00.          Dance-to-Plate Lessons (lesson 1)
7:31.          Lesson 2: Your mindset and paying attention
9:07.          Lesson 3:  Notice how food makes you feel
10:47.       Lesson 4:  Practice!
12:43.       Lesson 5:  Putting steps to music
15:24.       Lesson 6:  Branching out
18:49.       Lesson 7:  This and not also that
21:52.       Lesson 8:  Non-negotiables
23:26.       Build your own road
26:21.       This weeks actionable COACHING ADVICE
27:04.        Special Offer
Episode 14, coming up

Facebook
Instagram
Dancing with Low Carb and Keto
Operation Footprint

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Episode 11: What is Low Carb?

It is easy to stay out of diet prison if you learn the bones of keto and add to them 2-3 carbohydrate servings a day, while slightly reducing your fat intake. In this episode there are exact steps for what carbohydrates to add and when and how to add them. Triggers are discussed so that you will learn not to fear any foods, but learn your limits in adding certain items. Eventually nothing will be off limits - unless physically you cannot have them - as you learn how to slowly add up-to-now restricted foods to your eating plan.
1:12.          Personal Story
4:30.         The "bones" of Keto
5:51.          Low carb can be easy!
11:00.       What mistakes are we making?
12:26.       Why are we making these mistakes?
14:54.       What is the cost of making these mistakes?
16:14.       This week's actionable COACHING ADVICE
21:10.       Special Offer
23:25.       Episode 12, coming up
Breaking Free From Diet Prison BOOK
Breaking Free From Diet Prison COURSE
Access to Transcript Here

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Episode 10: What is Keto?

With this episode I begin a series of episodes that explores different eating styles and diets. This episode is all about Keto - its origins, what it is, and how to follow it. There is in-depth information on counting the three important macronutrients - carbohydrates, protein and fat. I explore common mistakes and how to avoid them. This week's actionable coaching advice directs you to blogs that you will find most helpful in your Keto journey. The most important part though, is understanding, overall, the "bones" of Keto which are used in all the eating styles I explore next.
1:13.        Personal Story
5:55.        The bones of Keto
9:41.         Carbohydrates
11:33.      How to count carbohydrates
13:33.      Protein
16:33.      Fat
18:31.      How to comfortably increase your fat intake.
20:37.      What mistakes are we making?
22:16.      Why are we making these mistakes?
23:33.      What is the cost of making these mistakes?
26:08.      This week's actionable coaching advice
28:06.      Special Offer: End Keto Confusion
30:50.      Episode 11

Breaking Free From Diet Prison Book
Breaking Free From Diet Prison Course
Instagram@Roadmap To Diet Success
Breaking Free Facebook Page
This week's Special Offer: End Keto Confusion
Access Transcript Here

BLOGS:
What is Keto?
Is Keto Hard?
Three Ways to Count Carbohydrates
Keto FAQs

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Episode 9: On the Road and All Those Summertime Parties

We need different routines and foods for summertime. The days are longer and might be busier. We might be on the road or going to summer parties. The same old same old does not work for summer, but it doesn't have to be a free-for-all either! Learn to use the tools you have in your arsenal so you aren't starting all over again in September.

1:14.      Listener of the Week
1:56.      Personal Story
4:03.      Summertime doesn't have to be three months of all you can eat!
4:45.      Protocol Meal Planning
5:53.      Use your Hunger Scale
6:19.      Use the Good-Better-Best method
7:33.       Kaisen
8:42.       It's the food!
9:27.       What mistakes are we making?
10:18.     Why are we making these mistakes?
12:02.     What is the cost of making these mistakes?
12:28.     Calling out a new way of doing things
15:45.     This week's ACTIONABLE COACHING advice
18:00.      Special Offers
                    Good-Better-Best Method
                    Hunger Scale
                    Breakfast & Lunch planning worksheets
22:37       Episode 10, coming up

Breaking Free From Diet Prison Book
Breaking Free From Diet Prison Course
Instagram@Roadmap To Diet Success
Breaking Free Facebook Page
Access Transcript Here

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Episode 8: Protocol Meal Planning Helps You Do What You Say You Will Do

Walk through the process of Protocol meal planning so that you can get to the point where just thinking about what you might eat in a day is all you will need to stick to your eating plan and intentions. Learn how to build awareness so that, while you might start out weighing, measuring and tracking your food, you eventually confidently leave the shackles of diet prison behind by following this step-by-step process. Protocol - or template - meal planning is a way to build up small wins until you are confidently doing what you say you will do. It gives you a lot of rope, but not enough to hang yourself!

Make sure to download the free guide which has breakfast and lunch worksheets to give you ideas on how to plan your meals, and will be sure to get you out of any meal planning rut you might sometimes find yourself in.

1:14.     Personal Story
5:26.     Build Yourself a realistic and manageable roadmap
5:36.     What mistakes are we making?
6:36.     Why are we making these mistakes?
8:10.     What is the cost of making these mistakes?
8:57.     Calling out a new way of doing things
13:25.   Protocol meal planning
14:15.   The Evolution of Protocol planning
14:33.   Early protocol planning
18:37.   Next step planning
21:52.   Most experienced protocol planning
24:57.    Begin this process for yourself
25:46.    4th level of protocol planning
27:26.    This week's actionable coaching advice
30:58.     Special offer
33:50.     Episode 9, coming up

Breaking Free From Diet Prison Book
Breaking Free From Diet Prison Course
Good-Better-Best Method
Instagram@Roadmap To Diet Success
Breaking Free Facebook Page
Access Transcript Here

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Episode 7: Another Key to Freedom: The Good-Better-Best Method

The Good-Better-Best method is a great way to make your next best decision - whether that is with your next meal or choosing water instead of a sugared drink. Let's get out of all-or-nothing thinking  which will never be achieved anyway. Don't let the misguided striving for perfection be the enemy of good - which is the first step any of us need to take. 

Also learn about decision fatigue here and more on my blog about why the Good-Better-Best Method is one of the strongest tools in your arsenal for getting out of diet prison. 

Here is your free guide to the Good-Better-Best Method.

1:14.     Learn to cut off decision fatigue at the knees
3:21.      What is the one decision you must make?
3:34.      Examples of GOOD choices
4:31.      Examples of BETTER choices
5:28.      Examples of BEST choices
7:23.      What mistakes are we making?
8:47.      Good is a valid option on your journey
10:35.    Why are we making these mistakes?
11:23.    What is the cost of making these mistakes?
12:07.    Calling out a new way
13:49.     This week's ACTIONABLE COACHING advice
16:55.     Special Offer
19:04.     Episode 8, coming up

Breaking Free From Diet Prison Book
Breaking Free From Diet Prison Course
Good-Better-Best Method
Instagram@Roadmap To Diet Success
Breaking Free Facebook Page
Access Transcript Here

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Episode 6: The Key to Diet Freedom: Using Your Hunger Scale

In this episode learn all about how to track your hunger and satiety cues. If you have been using Apps, commercial diets, or tracking of some sort up to now, hold on to your hats. Pick your hard... it takes time (and might seem hard) to learn how to respond to your body's need for food (and quantities), but once you learn this, you will see that the other ways are hard. Never again weigh, measure or track your food. Learning your hunger scale is THE most important tool in your roadmap tool kit. Trust yourself. YOU HAVE THE ANSWERS WITHIN YOU, MY FRIEND. Here is the link to the blog I wrote about the hunger scale, and also be sure to download my hunger scale (but listen to the podcast to see how to construct different kinds that might be better for you): miriamhatoum.com/hunger-scale.

1:12.     My personal story

5:01.     Learning your hunger scale is perhaps the most important key for getting out of diet prison (and what mistakes are we making?)

6:50.     Why are we making these mistakes?

7:06.     What is the cost of making these mistakes?

7:36.     Calling out a new way of doing things

8:45.     The Hunger Scale

13:15.   This week's ACTIONABLE COACHING advice

15:34.    Special Offer

17:32.    Episode 7, coming up

Breaking Free From Diet Prison Book
Breaking Free From Diet Prison Course
Your Hunger Scale
Instagram@Roadmap To Diet Success
Breaking Free Facebook Page
Access Transcript Here

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Episode 5: Setting Goals

In this episode learn all about the SMACKDOWN way of setting goals. Learn how more about how goals are different from WHYs, but how to do the process the same way. Just as your WHY can be an umbrella for many WHYs, you will learn to see that one goal might actually be an umbrella for many goals. There are a few mistakes that people make in setting goals, and this episode will help you make them clear the SMACKDOWN way: Specific, Measurable, Achievable, Compatible and do them in a way that you can Keep them going. Do them, Own them, Write them down and do them Now. Be sure to download my SMACKDOWN goal-setting sheet to help you figure it all out. It is available at miriamhatoum.com/smackdown.

1:10.     My Personal Story

2:59.     It is important to know how to set and use goals along your Roadmap to Diet Success.

10:32.  Here is the difference again between a WHY and a goal

11:53.  There are a few mistakes that people make with setting goals

12:55. The cost of making the mistakes is that you never get going

13:55. This week's ACTIONABLE COACHING advice

15:43. Special Offer

17:19. Episode 6, coming up

Breaking Free From Diet Prison Book
Breaking Free From Diet Prison Course
SMACKDOWN Goal Setting
Instagram@Roadmap To Diet Success
Breaking Free Facebook Page
Access Transcript here

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Episode 4: Using WHYpower not WILLpower

Explore the reason that WHY you working towards a more healthy lifestyle is morning important than how much willpower you have. Follow me on my personal journey to how and WHY I got to where I am today with my book, course, website and this podcast. I found that crises clarified my WHYs along this journey and why those WHYS made me strong. It had nothing to do with willpower. My actionable coaching advice this week guides you in the process of finding your WHYs. You will find that you may have many current and fluid WHYs that will sustain you through your journey. Make sure to download this episode's free guide: Five Steps Out of Diet Prison and Four Lists You Need.

1:13.     My personal story

13:04.  WHYs need to be fluid and ever-changing

18:19.  What mistakes we are making with the WHY process

18:40.  Why are we making these mistakes?

19:07.  What is the cost of making these mistakes?

19:37.  This week's ACTIONABLE COACHING advice

21:25.  Special Offer

23.30.   Episode 5, coming up

Breaking Free From Diet Prison Book
Breaking Free From Diet Prison Course
Five Steps and Four Lists
Instagram@Roadmap To Diet Success
Breaking Free Facebook Page
Access Transcript here

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