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"Nourish and Nurture: A Weight Watcher’s Journey" is about helping people redefine what it means to be healthy, confident, and strong, embracing a joyful and livable approach to wellness. You’re in the right place if you want that transformation! I’ll be diving into relevant topics, sharing personal stories, fresh ideas, and practical strategies from my own journey. My hope is that these conversations will resonate with you, inspire you, and guide you along your own path to a healthier, happier you, providing insights that encourage and support you along the way.
113 Episodes
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Send us a text You’re Listening to the Nourish and Nurture Podcast - A Weight Watcher's Journey, Episode #114, Slow Down and Feel Your Best. We always hear that it takes 20 minutes to feel full after you have eaten. What are the mechanics of this 20-minute message? Miriam explains these scientific mechanics, but the point of this episode is HOW do you slow down? What mindfulness practices can you do? What are some successful and actionable tips you can use? What are ways you can tune in...
Send us a text You’re listening to the Nourish and Nurture Podcast: A Weight Watcher’s Journey, Episode #111: Use Your WHY Power and Not Your WILL Power. WHYs need to be fluid and ever-changing. There is nothing wrong – at all – with a WHY to lose 20 pounds or look good in a bathing suit. Both valid and both motivating, but we need to look beyond the scale and beyond the clothing size to stay the course in our journeys. Miriam takes you through the process of finding your WHY, and expla...
Send us a text You’re listening to the Nourish and Nurture Podcast: A Weight Watcher’s Journey, Episode #110: Boxes and Boundaries: When a Chip is Just a Chip. What might drive you to eat food that would supersede the importance of the results of all the hard work you have done to reach the point where you are at the moment you put that food into your mouth? Sometimes it is not sinister at all and something you might have planned for and have looked forward to. In this episode, M...
Send us a text 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 ...
Send us a text 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 doab...
Send us a text 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) Miria...
Send us a text 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? - ...
Send us a text 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...
Send us a text 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 t...
Send us a text 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 a...
Send us a text 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 va...
Send us a text 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 a...
Send us a text 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...
Send us a text 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 mashed1/4 cup cottage cheese1 TBS crushed pineapple in its own juice1 TBS chopped walnuts1 TBS (optional) sugar-free maple syrupJoin Miriam on her WW journey. Be sure to sign up for the Nourish and Nurture Newslett...
Send us a text 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. Be sure to sign up for the Nourish and Nurture Newsletter at miriamhatoum.com/resources to...
Send us a text You’re Listening to the Nourish and Nurture Podcast - A Weight Watcher's Journey, Episode #115, The Power of "I AM" and Setting Your Goals. Goals without action are only wishes. To move your whys and goals out of wish territory, let's explore how to set goals that actually work. Learn the difference between outcome goals, behavioral goals, and identity goals - it is important to have all three to develop a synergistic goal-setting style that works best for you. Learn to ma...
Send us a text 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...
Send us a text 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 ...
Send us a text 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 Ou...
Send us a text Episode #91 Lose Weight Without Losing Your Mind In this episode I explore my new course, "8 Strategies to Lose Weight Without Losing Your Mind. These strategies are: Strategy 1: Find your ideal eating plan and learn what compatibility means for you. Strategy 2: Let Go of Perfection and Learn to Make Your Next-Best Decisions. Embrace Imperfection and Banish Shame Strategy 3: Home Base and Course Correction – Never Start Over Again Strategy 4: Goal-Setting Strat...
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Hi Mimi Just listened to #99 yea fuck the # on the scale. Embrace yourself
Hi Mimi Just listened to #99 yea fuck the # on the scale. Embrace yourself
Hi Mimi Just listened to #99 yea fuck the # on the scale. Embrace yourself
Hi Mimi Just listened to #99 yea fuck the # on the scale. Embrace yourself