Keto and Low Carb Success Miriam Hatoum

Episode #: 68.    Reject the Diet Mentality

The first exercise  I did this week was to look at what I typically do and what I say to myself when I am struggling with eating. I wrote that I tend to get deeply involved with whatever new diet or eating style I am trying out. I buy all the books, look up all the recipes, buy all the paraphernalia like the journals and card decks. I’m on its website constantly and join all the Facebook groups. I plan, I track, I cook, I shop, I do it all. Then of course, that rebel in me shows itself or I find that it just doesn’t fit my lifestyle. I start bargaining and hedging and trying to make it fit. I always tended to see that it was my fault that it didn’t work but in my old age, I am seeing that some of these diets and plans might have meant well, but had a piece of the puzzle missing.

In this week's episode hear about this exercise and others, based in  self-compassion and forgiveness. There is nothing to be gained from hating yourself and your decisions about what you eat. Once you let go of dieting mentality and the long lists of food you can or cannot eat, there is no sense of straying and therefore no sense of shame and guilt. I teach you and my clients about letting go of negative self-talk, so the first section of this lesson, entitled “Self-Compassion Exercises” was something I enjoyed working on. 

Listen to this episode to see how you can get started on letting go of the diet mentality and work with this week's Actionable Coaching Advice to see how your own dieting history plays out with letting go of diet mentality.
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Episode #67: Knowing Isn't Doing - the Best Lesson So Far!

In this episode I explore the work that we need to do before we even get started with Intuitive Eating and that is to learn that knowing isn't doing. Resch and Tribole, authors of Intuitive Eating,  say that, "Learning how to become an Intuitive Eater is a lot like learning how to write with your nondominant hand – it takes practice. Intellectual knowledge is not enough.”  Boy are they right! The exercise they give in the workbook underscores the fact that Intuitive Eating is a journey and a process - it's not a one and done diet.

Tune in to see my own experience with this!  Another dance lesson turned into a plate lesson!



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Episode #66: My Personal Journey with Intuitive Eating

In this week's episode I begin my own personal journey with Intuitive Eating. I reminisce about how I tried Intuitive Eating in the past but was missing most of the important concepts. I took "don't call foods good or bad" or "eat what you want" or "ditch the diet mentality" totally out of concept and only heard "eat all the things". Now all these years later I understand about concepts like honoring hunger and fullness and gentle nutrition, which will make this journey a successful one, albeit bumpy, I'm sure.

Join me for this journey, as I explore what it takes - and what it means - to eat intuitively. 

Please make sure to download the booklet on the hunger scale (resource link below). Once you are on my mailing list you will get a valuable lesson with sides and video that I created for a presentation by other health professionals. 

It is my gift to you in hopes that you will join me on this journey.
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Episode #65 - Your Mindset Matters

First and foremost, this episode starts with a tribute to my sister, who made all my work as Granny Keto possible. I owe her that, as well as a thank you for being a wonderful sister.

This episode goes on to explain that is not your relationship with food that determines if you can stick to a diet program, lose weight or accomplish any of your non-food goals. It is your relationship with yourself that determines any and all success that you have. Even if you don’t see it or don’t believe it now, you are capable of success. You are smart. You are worthwhile. 

I explain how an eating program is constructed like a jigsaw puzzle, and  what you need to do is shuffle the pieces around and see how they fit. You can't dump the pieces on a table and pound them until they are flattened. You have to take your time and examine each piece. You might even find a piece  from another puzzle that was thrown in the box by mistake! 

You are not broken, my friend... you just haven't put the pieces together.
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Episode #: 64.    Finding Your Balance with Kaizen
You’re Listening to the Keto and Low Carb Success, Episode #64, Finding Your Balance with Kaizen. 
When I was a professional dance teacher I learned about about making small changes for huge results. This has carried over well to the teaching and coaching that I do now. 

Use Kaisen to help achieve manageable goals 
 
Learn about Goal laddering

We making the mistake of thinking a goal is the endpoint and don't see it as a step in the overal process. We also make the mistake of not having patience.
The cost of making these mistakes is that we think less of ourselves rather than look at the situation from another angle and we give up too easily.

Calling out a new way of doing things 
 1.      If you are afraid of giving up something, don’t! 
2.     Focus on the one habit, not on the big picture.
3.     Don’t see yourself on diet. See yourself adjusting your nutrition.

Your Actionable Coaching Advice this week is to see how you can ladder your steps in a way that actually makes your goals get you to a final destination. SEE TRANSCRIPT.

Coming up next week I will be exploring mindset. 
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Episode #: 63 Grocery Shopping and Cooking for Low Carb
 You’re Listening to the Keto and Low Carb Success podcast, Episode # 63, Grocery Shopping and Cooking for Low Carb.
As I said last week, and I hope you took heed, there is nothing that you cannot have while eating a low carb diet, and there is never an issue of deprivation. You are in the driver’s seat as you plan your meals and decide how to use your carbohydrate allowance. You are not denying yourself any foods, but you are making decisions based on what foods and what quantities make you feel best.

For this episode I am going to pull from Episode #14, Cooking for the Family, which aired September 1st, 2022, and Episode #15, Grocery Shopping, which aired September 8th, 2022. 
Review of Foods to Limit
There is no need to eat so separately from your family.
What mistakes are we making and why?
What are the costs of making these mistakes?
Calling out a new way for planning your meals
 Ideas for family meals
All about grocery shopping
This week's Actionable Coaching Advice
Next week's episode: Fnding your balance with Kaizen 
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