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You’re Listening to The Nourish and Nurture Podcast: A Weight Watcher’s Journey, Episode #105, Triggers and Habits.

We all have triggers and habits. When you want to eat because of triggers and habits, we call it head hunger because it is not rooted in a physical hunger and need to eat.

A trigger could be a food itself. A trigger food is a specific food that sets off a course of overeating where control is lost. Habits can be along something like always having popcorn at the movies or wanting to avoid a dreaded activity, and you have the habit of eating so that it sidetracks you.

You can work so hard to change a response to a trigger or change a habit all together, but once in a while they will pop up to the surface. Don’t beat yourself up over it. It happens. You’re human. The trick is to at least cultivate an awareness about these things and have a strategy to stop it next time.

In this episode get some tips on dismantling these triggers and habits. Miriam shows you how she tackled some of hers.

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You’re Listening to The Nourish and Nurture Podcast: A Weight Watcher’s Journey, Episode #: 103, When to Journal: Five Ways to Plan Your Food Journal.

In this episode Miriam gives you five ways to keep a food journal, each with its own advantages and disadvantages. Even if you have resistance to journaling (as Miriam used to) you might change your mind when you hear that research shows that people who keep food records lose twice as much as people who don't. (Study below)

Miriam talks about how awareness, honesty, reality, and commitment (and how to attain these) will bring you success with your food plan.

Study on keeping a food journal:

https://www.health.harvard.edu/blog/why-keep-a-food-diary-2019013115855

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You’re Listening to The Nourish and Nurture Podcast: A Weight Watcher’s Journey, Episode #: 104, Key Ingredients for Your Food Journal.

In this week's episode, Miriam gives you key ingredients to gain the best awareness and insight into your eating:

- What are you feeling? Monitor your mood.

- Who ate with you?

- Were you hungry before eating?

- Did you stop at enough?

- How did you feel when you were finished, both emotionally and physically?

- For finding out food sensitivities, how did a certain food affect you?

- Did you use mindful eating tools? What were they?

Bring the most success to your efforts by going beyond items and quantities.

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You’re Listening to The Nourish and Nurture Podcast: A Weight Watcher’s Journey, Episode #: 102, Course Correcting: Fail Small Not Big.

In Miriam's dieting efforts throughout the years, she tended to be a slasher. What she means is that sometimes we tend to awfulize things, paint ourselves into corners, and when we see we have one flat tire, might go out and slash the other three. Sometimes with dieting it never occurs to us to just fix the one tire.

There is always tomorrow, or Monday, or a new month. A flat tire? Might as well slash the other three and wait for the tire sale that you heard is coming up. That way you can get all new tires. Start that road trip over again. Not the best approach!

In this episode learn how you can FAIL SMALL NOT BIG. It all makes sense!

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You’re listening to The Nourish and Nurture Podcast: A Weight Watcher’s Journey, Episode 101: What is Your Home Base?

Our lives are busy and sometimes hectic. It is important to understand home-base eating.

In this episode, Miriam talks about home-base eating, but not just about what you eat at home. She also talks about having habits established for when things are not crazy, but especially for when they are crazy.

It is so easy to let things slip and slide so it's important to really think about what it means to have home-base eating.

When you have too many slips and slides, you are led you to those "well Monday is around the corner" thoughts. Why do you need to wait until Monday or a new month?

If you have a strong home base, you can get on track with your very next meal, no matter what has happened while you were out of the house (or in it!) - intentional or otherwise.

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You’re Listening to The Nourish and Nurture Podcast: A Weight Watcher’s Journey, Episode #100, Gentle Improvements with Kaizen.

This is The Nourish and Nurture Podcast's ONE HUNDREDTH episode and so Miriam wanted to share one of the most important concepts in finding success with your eating plan.

Kaizen is a Japanese term meaning "change for the better" or "continuous improvement." Think of using the philosophy of Kaisen as moving yourself along with gentle changes. No absolutes, no all-or-nothing, no failures, no floundering. Just gentle, small steps.

Miriam shows you how this can be applied to meal planning and other decisions you make throughout the day about the foods you choose to eat. She talks about the mistake we make by not taking full advantage of bringing the practice of Kaisen into our lives and the costs of making them.

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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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