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You’re listening to the Nourish and Nurture Podcast: A Weight Watcher’s Journey, Episode #109: More Summer Strategies.

Miriam reminds you of the summer strategies from Episode 107: Protocol Meal Planning, the Good-Better-Best Method, working through Urges, Triggers, and Cravings, Watching what foods we eat, and Kaisen - small steps for big wins, and establishing a safe Home Base and learning to Course Correct.

This week Miriam explains the Hunger Scale, KISSING and DANCING, Goals, Habits, and Systems, Mindfulness, and another word on how Positive Self-Talk and Affirmations can give you the support you need to see your program through the summer.

We can do it! And, if you work toward mastering these skills for the summer, your holiday season is likely to be a successful one too!

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You’re listening to the Nourish and Nurture Podcast: A Weight Watcher’s Journey, Episode #108: Ladder Those Thoughts.

Self-talk is your inner voice. It is what you are telling yourself all day long as your day unfolds. Affirmations are positive statements that reflect that you are already where you would like to be. You may need some "laddering" even with simple affirmations. Make the affirmations positive and the direction where you would like to head, but make them doable and believable. Learn what laddering is and how to do it.

Miriam calls out the mistakes we make: We make the mistake of not realizing the importance of catching ourselves in that loop of negative self-talk. We make the mistake of not even questioning whether the thoughts are true or not. We make the mistake of not laddering our affirmations so that they are something we can believe. We make the mistake of not talking kindly to ourselves. We know the words. We have them for friends, family and even strangers. Why not ourselves?

In this episode, learn a new and constructive way of talking to yourself and developing believable and helpful affirmations.

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You’re listening to the Nourish and Nurture Podcast: A Weight Watcher’s Journey, Episode #107: Keep Your Cool During Summertime: 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?

Here are some great tips to keep your eating on an even keel even while you are traveling, going to parties, vacationing on the road or even out of the country!

Use Protocol Meal Planning and don't forget your If-Then Protocols and Advanced Decisions. Lean into the "Good-Better-Best" Method and work through urges, cravings, and triggers. Be mindful of the types of food you are eating because those can override the best of intentions.

Remember to put Kaisen in your pocket and establish little TINY steps and habits that put you in the right direction. Ground yourself with Home-Base Eating and Course Correction decisions and actions. Eat out and party with the A-B-C-D-E rule!

Be sure to sign up for the Nourish and Nurture Newsletter at miriamhatoum.com/resources to receive 9 spectacular freebies instantly to your inbox.

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