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Episode 33: Keeping a Food Journal

This episode shows you how a food diary can be a useful tool in the process of losing weight or even finding your way in a new eating lifestyle. A food journal – done the way I am going to teach you – can help you understand your eating habits and patterns, and help you identify the foods you eat on a regular basis. Research has shown that keeping a journal can be a very effective tool to help change behavior. It is going to be food journaling like you have probably never done before. We are NOT going to put in quantities of food or any measurements. Just the food folks, and a few other helpful markers.

1:13.        Personal Story
4:54.        Introduction to some tips
5:36.        The time to journal
10:23.     Awareness, Honesty and Reality
13:43.     Commitment
18:20.      Other things you can add to your journal
19:44.      Should you track quantities?
22:26.      Benefits of food journaling
24:29.      This week's ACTIONABLE COACHING ADVICE
26:23.      This week's Call to Action
28:32.       Next week's episode

LINKS:
Breaking Free From Diet Prison Book
Breaking Free From Diet Prison Course
This week's Call to Action: MAGIC
Breaking Free From Diet Prison Facebook page
Roadmap To Diet Success Instagram
Access Transcript Here

Articles:
Katherine D. McManus
Cheri A. Levinson et al.
Courtney C Simpson and Suzanne E Mazzeo

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Episode 32: Goals, Systems and Identity. Stepping into the New Year.

Goals are the targets you want to achieve. Systems keep the behaviors going that get you to your goals. The last piece of the puzzle is to decide on your identity and live it. This takes out the battles you seem to have with yourself and it's not willpower either.  Build on what you learned last week about making a paradigm shift. Learn how to drop your end of the rope in the tug of war you seem to always be having between what you want and the behaviors you have.  This episode will walk you through goals, systems and identity so you can find success.

1:11.       Thank you
1:30.       Personal Story
3:18.       Goals
9:10.        Systems
18:16.     Identity
25:12.     This week's ACTIONABLE COACHING ADVICE
26:48.     This week's Valuable Offer
28:14.      Episode 33, coming up

LINKS:
Breaking Free From Diet Prison Book
Breaking Free From Diet Prison Course
This week's Valuable Offer: MAGIC
Breaking Free From Diet Prison Facebook page
Roadmap To Diet Success Instagram
Access Transcript Here

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Episode 31: Your Paradigm Shift and The Season in Review

This week's episode is Season 1 in review. I have covered so much this season – 30 episodes’ worth. I will review the topics of each episode and explore how one ties into another. I have packed a lot of information into this season, all designed to make your roadmap to diet success a little easier because now you know things that I didn’t know when I was struggling on my journey. There are still plenty of detours and struggles, believe me, but at least I am better informed and can make better decisions. I wish the same for you.  Not the detours and struggles, but the ways to find your way.

1:14.          Listener of the Week
3:07.          What is a paradigm?
3:25.          Shifting your mindset and The Season in Review
15:07.       It is important to know that this paradigm shift is not going on another diet.
                     It is seeing diets as unnecessary.
16:19.      These eating styles are more than food lists
17:39.      This week's ACTIONABLE COACHING ADVICE
19:24.      This week's VFO (Valuable Free Offer)
20:24.       Happy New Year and Thank You


LINKS:
Breaking Free From Diet Prison Book
Breaking Free From Diet Prison Course
THIS WEEK'S VFO:  Using your Hunger Scale
Breaking Free From Diet Prison Facebook page
Roadmap To Diet Success Instagram
Access Transcript Here

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Episode 30: Intuitive Eating

This episode investigates Intuitive Eating which is actually a simple idea. It means that you make peace with all types of food. Unlike traditional diets that restrict or ban certain foods, intuitive eating requires you to stop looking at food as “good” or “bad.” Instead, you listen to your body and eat what feels right for you. Let me just say, MUCH easier said than done. But there are ways to approach it and make it successful. There is also a difference between mindful eating and intuitive eating and I will cover that as well.

1:10.         Personal story
6:22.         What is Intuitive Eating (IE)?
10:10.      The difference between Mindful Eating and Intuitive Eating
11:22.       Michelle May's Am I Hungry?
16:07.       This week's ACTIONABLE COACHING ADVICE
18:34.       Some advice for upcoming holidays
21:18.       Episode 31, coming up

LINKS:
Breaking Free From Diet Prison Book
Breaking Free From Diet Prison Course
THIS WEEK'S VFO:  Using your Hunger Scale
Breaking Free From Diet Prison Facebook page
Roadmap To Diet Success Instagram
Cedars-Sinai article
Joseph Nelson's article

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Episode 29: Mindfulness: Another Important Key to Escape Diet Prison

This week’s episode is all about mindfulness practices. Sometimes all we need to not dive face first into the buffet or chocolate cake is to stop, breathe and center ourselves. Eating slowly and having gratitude for what is in front of us, will also go a long way to stop that headlong dive. In my course, Breaking Free From Diet Prison, I end each module with a mindfulness practice. In this week’s episode I am pulling them all together so you will have them handy as you navigate the rocky road of the holiday season.

1:16.       Personal story
5:00.       Mindfulness
6:28.       Slow down
9:50.       Breathing
11:36.    Pay attention
13:47.    Gratitude
14:15.    Your hunger scale
14:55.     Kaisen and your mindfulness practice
16:12.     Suggestions for other mindfulness practices
17:15.     What mistakes are we making?
19:15.     This week's ACTIONABLE COACHING ADVICE
21:07.     This week's VFO
22:18.      Episode 30, coming up

Breaking Free From Diet Prison Book
Breaking Free From Diet Prison Course
THIS WEEK'S VFO:  Using your Hunger Scale
                                  and:  Good-Better-Best Method
Breaking Free From Diet Prison Facebook page
Roadmap To Diet Success Instagram
Access Transcript HERE

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Episode 28: Answering some questions and queries

This week I am going to go over the questions I get about all eating plans. I also address myths about Keto. The answers to these questions are valuable pieces to the Roadmap puzzle, and will help you make informed decisions.
 
1:13.         Personal Story
3:05.         Do I have to fast?
4:34.         Do I have to eat organic?
7:12.         Will eating natural whole foods be expensive?
9:12.         What will happen if I am not hungry for three meals?
10:27.       What if I don't even know that I'm hungry?
12:01.       Do I have to count calories?
13:50.       Do I have to weigh and measure?

These next four questions you can interchangeably use the words Keto-Paleo-Mediterranean-Whole 30-Primal-and even plant-based. I use the word Keto becauise it is short and sweet:
15:13.       Do I have to get all the cookbooks and print all the recipes?
17:32.       Do I have to make only Keto recipes?
18:50.       What do I serve for dinner?
19:32.       What if I'm traveling?

Specifically Keto Q&A: (But listen even if you are not doing Keto - a lot of the information can apply to other eating plans.)
22:07.       Do I have to count macros and how do I count them?
25:59.       Do I have to eat....?
26:43.       What about "fat bombs?"
27:57.       Do I have to eat all the fat on my meat?
28:51.       Do I have to add butter and oil?
29:31.       How can I pack a lunch?
30:52.       Can I drink alcohol?
32:34.       Will I become constipated?
33:02.       Do I risk kidney damage?
34:28.       Am I getting enough vitamins? Do I need supplements?

35:54.       This week's ACTIONABLE COACHING ADVICE
37:46.        This week's VFO (Valuable Free Offer)
39:12.        Episode 29, coming up


Breaking Free From Diet Prison Book
Breaking Free From Diet Prison Course
Instagram@Roadmap To Diet Success
Breaking Free Facebook Page
This week's VFO:  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 27:  All About Sugar

This week’s episode is all about sugar. Yes, it tastes good, but there is a science behind why we crave it and cannot stop ourselves from eating it and overeating it. Are you addicted to sugar? Why do you crave it? How can you detox from wanting it so much? What role does sugar play in inflammation? Is sugar so bad? Where is it hiding? Do we have to be a super sleuth to make sure it never passes our lips? Oh, and just because we are exploring all things sugar, I will talk a little bit about blood sugar, insulin resistance and type 2 diabetes. I remember in the olden days, no one had diabetes – it was always “I have a touch of sugar in my blood.” we now know how serious it is and it is important to know that you are in the driver's seat - not the sugar.

1:11.           Personal Story
3:29.           Why do we crave sugar?
6:46.           Is there such a thing as sugar addiction?
9:05.          Let’s look at some components of overeating sugar
12:11.        What role does sugar play in inflammation?
13:44.        Where is sugar hiding?
15:04.        Is sugar so bad?
17:16.        Blood sugar and diabetes
22:41.        What mistakes are we making, why and what to do?
24:19.        This week's ACTIONABLE COACHING ADVICE
25:58.        This week's VFO (Valuable Free Offer)
27:07         Episode 28, next week

LINKS:
Breaking Free From Diet Prison Book
Breaking Free From Diet Prison Course
THIS WEEK'S VFO:  The Brilliance of Chocolate Cake
THIS WEEK'S VFO: Five Steps out of Diet Prison and the Four Lists You Need
Breaking Free From Diet Prison Facebook page
Roadmap To Diet Success Instagram

ARTICLES
Is Sugar Addiction Real?
Healthline: Sugar and Inflammation
Where is Sugar Hiding?
Increased consumption of sugar

ACCESS Transcript Here

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Episode 26: Inflammation and Grains

This week’s episode is about grains and inflammation. I would venture to say the worst part about the holiday season is not so much the overeating, but what is on the menu. Sure, you can be derailed with a weight gain, but more importantly, you are derailed because of how you feel. You might feel bloated, your joints might hurt or you might just feel a general malaise. These are more because of the foods we eat during the holiday season – the breads, crackers, cakes and cookies – than the quantity of food we eat. This episode will tell you how you can eat smarter – not less – during the upcoming holidays.

1:11.       Personal Story
3:00.       What is inflammation?
3:42.       Acute inflammation
4:31.       Chronic inflammation
5:23.       The inflammation-grains connection
7:00.        What are grains?
7:45.        Whole grains vs. refined grains
10:09.     General gut health
11:42.      What is leaky gut?
13:11.      Grainflammation
13:41.      The other side of the story
14:51.       Carbohydrates in grains, rice and legumes
17:10.       The bottom line
19:00.       What mistakes are we making and why?
21:16.       What is the cost of making these mistakes?
22:30.       This weeks actionable COACHING ADVICE
24:26.       This week's VFO (Valuable Free Offer)
25:20.       Episode 27, coming up


Book:  Breaking Free From Diet Prison
Course:  Breaking Free From Diet Prison
Instagram@Roadmap To Diet Success
Breaking Free Facebook Page
This week's VFO:  Five Steps out of Diet Prison and the Four Lists You Need
Access Transcript Here

BLOG:  Three Ways to Count Carbohydrates

LINKS TO STUDIES IN THIS EPISODE:
John Hopkins Study: https://www.hopkinsmedicine.org/health/wellness-and-prevention/fight-inflammation-to-help-prevent-heart-disease
Dennis Thompson Article:
https://consumer.healthday.com/vitamins-and-nutrition-information-27/dieting-to-increase-fiber-health-news-194/is-it-really-whole-grain-food-labels-often-misleading-760225.html
Peter Osborne: Grainflammation
https://www.glutenfreesociety.org/grainflammation-how-grains-cause-inflammation/
Columbia University Study
https://gut.bmj.com/content/65/12/1930.full
Dr. Armin Aldini
https://www.cuimc.columbia.edu/news/columbia-researchers-find-biological-explanation-wheat-sensitivity-0
Global Journal of Digestive Diseases

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Episode 25: Eating when you Aren't Hungry, Parties and Protocol

This week’s episode is about eating when you are not hungry, parties and how to use your protocol. We are heading into the holiday season, and this will be important advice to keep your head about you. Yes, I have been asking you to pay attention and eat when hungry and stop at enough. But when do you break that sort of instruction? Can your protocol about eating go beyond just putting food on it? Face the holidays with some information and tricks in your pocket.

1:15.       Listener of the week
2:59.       Eating when not hungry
7:37.       Eating past a 6 or 7 is not a moral issue
8:58.       Situations where you might find yourself not hungry but faced with food
12:24.    Anxiety can come from breaking your habits around food
13:52.    What if I don't even know that I am hungry?
15:44.    Using your protocol for other things than listing foods
20:19.    Using the "if-then" method
21:48.     Further help to handle parties
23:17.     What mistakes are we making?
25:27.      This week's ACTIONABLE COACHING ADVICE
29:02.      This week's VFO (Valuable Free Offer)
29:51.       Episode 26, coming up

LINKS:
Breaking Free From Diet Prison Book
Breaking Free From Diet Prison Course
THIS WEEK'S VFO:  Using your Hunger Scale
Breaking Free From Diet Prison Facebook page
Roadmap To Diet Success Instagram

ACCESS Transcript Here

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Episode 24: Three Important Concepts for Success

This episode is about locus of control, cognitive dissonance and confirmation bias. I know… too sciencey and not what you signed up for, but believe me, you will want to listen to this one. Remember in last week’s coaching advice I talked about it being time to start writing your own roadmap? These three concepts will give you incredible insight into knowing your own character, and what it will take to make you successful while being in the driver’s seat, not in the passenger seat of the latest greatest promises.

Definitions:
1:46.       Locus of Control
2:16.       Cognitive Dissonance
2:48.       Confirmation Bias

What does each of these have to do with being a success with your goals or with standing in your way of reaching them?
3:04.       Locus of Control
6:52.       Cognitive Dissonance
9:27        Confirmation Bias

12:08.    The most dangerous Confirmation Bias
15:20.     What mistakes are we making and why?
17:37.     This weeks ACTIONABLE COACHING ADVICE
20:43.     This week's Valuable Free Offer
21:30.     Episode 25, coming up

LINKS:
Breaking Free From Diet Prison Book
Breaking Free From Diet Prison Course
THIS WEEK'S VFO:  Good-Better-Best Method
Breaking Free From Diet Prison Facebook page
Roadmap To Diet Success Instagram

ACCESS Transcript Here
Émile Coué

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