Keto and Low Carb Success Miriam Hatoum

Episode #78 - Cravings and Urges

I promised you my PEEPS story, and here it is. Indulge me if you have already heard it because it sets the stage to explain the difference between urges and cravings.
Let me start by introducing myself. "Hello, I am Miriam Hatoum, and I am probably the most food suggestible person you will ever meet." So here's my story. Was it a food craving or an urge?

This episode is a deep dive into cravings, urges, and triggers and what to do about them whether they are physical or emotional. It also explores what to do about them, hhow to pull them apart, circumvent them, or  just learn to sit with them and put in a pause.

You will always have cravings, urges, and triggers. What you can change is your reaction to them!
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Episode 77 - Head and Heart Hunger

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.
In this episode I talk about disassembling triggers and habits and give you examples of my own efforts that I have shared with you in past episodes. I have found that they speak to many of you so share them again here.
 It is important to understand Triggers, Habits and Emotional Connections so that you can work on disassembling them all. It starts with understanding what they are.
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Episode 76: Discover the Satisfaction Factor

In this episode learn that it's not just lists of food, calories or macros. Feeling full and content with what you eat has a lot to do with the satisfaction factor in what you are eating. 

To sum it up: “The Japanese have the wisdom to promote pleasure as one of their goals of healthy living. In our fury to be thin and healthy, we often overlook one of the most basic gifts of existence – the pleasure and satisfaction that can be found in the eating experience. When you eat what you really want, in an environment that is inviting and conducive, the pleasure you derive will be a powerful force in helping you feel satisfied and content. By providing this experience for yourself, you will find that it takes much less food to decide if you’ve had enough.”

Learn what you can do to increase the satisfaction factor of your food!
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Episode 75 - Feeling Your Fullness - Part 2

This episode will take some of the mystery out of feeling your fullness and why the feeling fullness increases after you have eaten.  But before I get to that, I explore concepts such as feelings about food waste, your habit of finishing food, and how to get out of this habit using various methods, including "2 bites left behind," "the speed-bump method," and learning to notice THE SIGH.

In the discussion about the physical mechanics of why you feel so full 20 minutes after you have eating, I give you ways to slow yourself down so that your brain catches up with your stomach.

Returning to the workbook, Resch and Tribole give you seven factors that influence fullness, discussing things such as air foods and food that have staying power.

This weeks actionable coaching advice is taken directly from the workbook and is called, "The Last-Bite Threshold Experiment."
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Episode #74: Discover Your Fullness

I think for a lot of us, it’s not the hunger end of the scale that stymies us, it’s the fullness end. There are so many reasons why this happens, especially if you are eating in response to external cues, and you might be saying to yourself:
·       It’s time to eat
·       I always clean my plate.
·       I don’t want to hurt anyone’s feelings.
·       I always snack or graze.
·       I eat for the distraction because I’m angry, bored, lonely or upset.
·       I eat because the food looks so good.
·       I eat because the food smells and tastes so good.
·       I eat because it’s a special occasion.
·       I eat because it’s a gift.
·       I eat because I don’t want to waste food.
·       I never eat because I am actually hungry.
Can you think of more? Do any of them have to do with hunger? How will you know you are full if you are not eating because you are hungry? 

This episode will help you unravel finding your fullness cues.
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Episode 73 - The Food Police

What you eat is not a moral issue
Let’s start with what I teach till the cows come home, and that is, food is not to be seen in moralistic terms such sinful, bad, dangerous or wicked. It’s just food ya’ll. And you are not bad for eating past full or eating a food as you see as bad.

By working on the principle of  ""Challenge the Food Police" I could finally understand how my perception of the external food police might sometimes be nothing more than my own thoughts being a projection where I THINK people are thinking things. Of course, the external food police can also be very real – as in the case of my aunt telling me to lose weight or my husband would look elsewhere, or someone remarking at a party that Granny Keto shouldn’t be eating cake. 

This episode will go along way toward learning to challenge the food police in your own head, and how to handle the food police on the outside!
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