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You’re listening to The Nourish and Nurture Podcast: A Weight Watcher’s Journey, Episode #99, The Scale is a Lying Liar that Lies.

Your weight fluctuates daily or even hourly or minute to minute, and because of this, weight can be a weak benchmark for progress. Often, the weight will come off if you work towards and experience non-scale victories (NSVs). Often these victories indicate behaviors, beliefs, habits, and attitude changes that are serving you well, and are just as valuable as weight loss. Furthermore, if you stick to the behaviors, beliefs, habits, and attitude changes that are bringing about these victories, the weight loss will follow. You just have to be patient.

This episode explores NSVs, plateaus, and how your body can shift and go down to a smaller size while your weight remains the same.

Your scale does not measure: Beauty, Talent, Purpose, Life Force, Possibility, Strength, Love, or Grace. Your self-worth is not the number on the scale. You are not that number. Remember that the next time you step on your scale.

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You’re listening to The Nourish and Nurture Podcast: A Weight Watcher’s Journey, Episode #98: Easy Changes for Lasting Transformation

Continuing on from last week, with making your next-best decision to get back to business, today's episode is about Behavioral Protocols for when you are at parties, out to dinner, on vacation, or even in your own home.

Start by making advanced decisions, using your if-then tool, and remembering to use mindfulness practices to ground you if you are overwhelmed and anxious. Get some insight on food pushers, food waste, and being a member of the clean-plate club.

Miriam leaves you with a reminder that

• IT’S ONLY FOOD.
• YOU ARE MORE IMPORTANT THAN A PLATE OF FOOD.

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You’re listening to The Nourish and Nurture Podcast: A Weight Watcher’s Journey, Episode #97: Getting Back on the Wagon.

This week’s episode is recovering from setbacks by making your next best decision. We often say that we fell off the wagon. We usually mean not to just get back on the wagon but get to the end destination without having both feet off the ground and into the wagon. This episode is about getting situated in that wagon so that you are guaranteed to continue your journey.

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Welcome to The Nourish and Nurture Podcast: A Weight Watcher's Journey, Episode 96.

Learn about Miriam's first step in coming out of her comfort zone with what she is choosing to eat.

Sweet Potato Breakfast:

• One small (or half large) sweet potato, peeled and slightly mashed
• 1/4 cup cottage cheese
• 1 TBS crushed pineapple in its own juice
• 1 TBS chopped walnuts
• 1 TBS (optional) sugar-free maple syrup

Join Miriam on her WW journey.

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Episode 95: Dieting vs. Sustainable Wellness

Most diets are not designed with you in mind. So if diets don't work, what does?

This episode gives a brief look at three sustainable wellness practices: Impact of the foods we eat, movement and mindset. There is also a look into the causes of yo-yo dieting, and a couple of tips that can you get started on your wellness journey right away.

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Episode 94: Let's Work On that Mindset
This episode explores your relationship with yourself, which sets the stage for your relationship with food and eating. I give you my personal story of when I didn't even approach The Land of Good Enough and teach you about the parable of Buddha's Second Arrow which tells us that pain is inevitable, suffering is optional. I explore what mistakes we dieters are making and, more importantly, why we make these mistakes. I give you advice on how to talk to yourself as well as helpful coaching advice that will set you well on your way to changing your self-talk into a positive road to get you to where you want to go.

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Episode #93: Common Diet Myths

Sometimes our weight loss efforts are thwarted by popular diet myths. We get hung up on trying to follow all the diet rules and we lose sight of the fact that some don’t make any sense or are not supported by the latest science. We are not machines. Each person has their own metabolism, likes and dislikes, cultural backgrounds, habits and lifestyles. Do you need to count calories? Do you need to track? Do you need to eat at certain times? Listen to this episode and find answers that will help you clear some of the diet-rule clutter that you have been experiencing.

First start by asking, "What is my dieting history?"

Then start to unravel some common diet myths and find a better way.

And remember, diet success is not the same for everyone

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Episode #92, Understanding the Impact of the Foods We Eat

In this episode explore the most important elements of understanding the impacts of the foods we eat. Miriam introduces her new course with the following modules:
1. Carb Clarity: Revealing Hidden Carbohydrates
2. Cracking the Code: Conquering Stubborn Belly Fat
3. But I LOVE Sugar: Demystifying Sugar and Baked Goods Dependency
4. Grains and Legumes Decoded for Balanced Nutrition
5.Family-Friendly Cooking and Eating Out without Grains and Legumes

Your actionable coaching advice this week will move you out of the judgment zone into the awareness zone by helping you see how you can minimize the impact of the carbohydrates you are eating and enjoying. No need to cut anything out! Just learn to minimize the impact.

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