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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, Miriam explores setting up boundaries and what might happen if those boundaries are set in a deep and dark Pandora's box, as opposed to a mesh box where the light can shine through.

She talks about fuzzy boundaries and what you can do to get back on the road and not run yourself into a ditch.

Maybe this summer you are not looking for weight loss at all, and really just want to maintain where you are. Get some ideas to help you with that as you enjoy your summer and maybe let a little loose with your plans.

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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!

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You’re listening to The Nourish and Nurture Podcast: A Weight Watcher’s Journey, Episode #106, Give Yourself Some Grace.

It is not your relationship with food that determines whether you can stick to a program (any program), lose weight or accomplish your goals. It is your relationship with yourself that determines any and all success that you have. Nothing ever good comes from hating yourself.

Forgiving yourself is the very first step on your journey to success and escape out of diet prison. Understand what Thomas Edison said: “I have not failed. I’ve just found 10,000 ways that won’t work.” He also said, “Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time,” and “Results! Why man, I have gotten a lot of results. I know several thousand things that won’t work.”

Be as resilient and open-minded as Thomas Edison. Forgive yourself and move on. Try one more time.

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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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