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Episode #53: The Hunger Scale Revisited

In 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 scale
6:10      Learning to use your hunger scale is perhaps the most important key for
                getting out of diet prison
6:19     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 way
10:00  The Hunger Scale
13:07   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 

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Episode # 52: Parties, Vacations and Travel

I 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 episode
4:18          Protocol Meal Planning
5:34         The Hunger Scale 
6:28         Good-Better-Best  
7:45        KISSing and Dancing
9:00        Working through Urges and Cravings
10:24    Watch the food you decide to eat 
11:25    Goals, Habits and Systems
13:00    Kaisen
14:12     Use Mindfulness Practices and Advance Decisions 
16:45     Home-Base and Course Correcting
18:43    Self-Talk and Affirmations and Forgiving Yourself
20:23    HERE IS YOUR ACTIONABLE COACHING ADVICE FOR THIS WEEK 
24:18    Episode 53, Coming Up

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Episode 51: Carbohydrates, Insulin and Belly Fat

Calories 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 insulin
1:15.      Let's start by looking at how we got here
2:19.      How does this happen?
5:07.      Now let's complete the loop
7:07.       Sugar consumption, blood sugar, insulin and fat storage
9:29.      A fuller picture of metabolic health
10:32.    What is insulin and insulin resistance?
12:50.    Insulin resistance fallout
14:32.    Insulin and fat storage
15:18.    Types of fat
17:15.    The bottom line
17:50.     Stop dieting
18:57.     This week's actionable coaching advice
21:31.     Episode 52, Coming up



Joyce Kiddie's article

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Episode 50: Habits and Systems

A 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 Story
9:10.      Using habits and Systems for your weight loss efforts
11:52.    Any change worth having takes time
12:30.    Now on to habits
13:40     The 1st Law for establishing habits is to make it obvious
15:06.    The 2nd Law for establishing habits is to make it attractive
16:49.    The 3rd Law for establishing habits is to make it easy
20:34.     The 4th Law for establishing habits is to make it satisfying
22:25.     This week's actionable coaching advice
24:20.      More topics like this in my new course
25:20.      Episode 51, coming up

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Episode  #49: Protocols and Good-Better-Best

Don'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 Story
2:00.      There is no such thing as perfect
2:30.      Good enough IS good enough!
4:04.      Here are restaurant scenarios
9:10.      A different angle on GBB
10:30.   Now on to parties
12:12.   Food pushers
13:00.   Waste
14:04.    Land of Good Enough
14:55.    Using a behavioral protocol
15:45.    Make advanced decisions
17:18.     Use your if-then tool
18:20.     Here is some more help
19:32.     The Clean-Plate Club
20:12.      What mistakes are we making and why?
21:30.     This week's Actionable Coaching Advice
24:00.     Episode 50, coming up.

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Episode #48 Home-Base Eating and Course Correction

In 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 Story
4:03    This is when understanding home-base eating is important.
7:20    Setting up a home-base kitchen
8:48    Progression of off-plan scenarios and returning to home-base
11:55    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 Advice
22:27  Episode 49, coming up next week

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Episode 47: Granny Keto Transitions Program

I 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.  

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Episode #46: My Journey
As 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 Journey
2:33.       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.

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Episode # 45: Buzzwords Debuzzed - Part 2!

Last week we covered 32 acronyms and expressions. Here are 31 more! I would like you to email me directly at [email protected] if you can think of any more or would like further explanation on any of the 64 acronyms and expressions covered in these two episodes.

0:55.      And now on to the episode...
16:34.    So that's it for Part 2 of Buzzwords Debuzzed!
17:35.    Episode 46, coming up.

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Episode #44: Buzzwords Debuzzed - Part 1!

When I first started Keto there were a few things confused me and I still have to look up once in a while. Coconut butter vs. coconut oil vs. coconut mana was one of them. Heavy cream versus Whipping Cream was another. One term I never heard before doing research for this episode is Telogen Effluvium – I knew the condition but did not know the technical name for it.

It is always good to know the buzzwords, terms and abbreviations for anything you are learning about, not only to stay up-to-date on what’s important, but also to be able to follow any reading you are doing – whether that is scientific articles or Instagram posts.

 In this episode I am mixing terms, acronyms and expressions. The transcript for this episode has all of them so it might be a good idea to download it and tuck it with any hard-copy information you have been gathering on Keto and Low Carb.

1:01.       Personal Story
2:22.      On to your Keto dictionary
20:21.   If you ever have a question...
21:41    Episode 45 Coming Up

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