Roadmap to Diet Success

By Miriam Hatoum

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Description

Did you know that you don't have to spend money on a diet program or weigh, measure and track your food? What if you could learn to have success by following an easy roadmap that takes you on adventures from learning how to change your mindset so that you can believe in yourself, to learning about what foods work best in your body and why? Join me, Miriam Hatoum, health coach, course creator and author of Breaking Free From Diet Prison, as I give you actionable coaching advice that is sure to empower you so that you will finally find peace with food and learn to trust your body’s signals. You’ve got this, girl!

Episode Date
Kaisen - The Practice of Gentle Improvements
1201

Episode 18: Kaisen - The Practice of Gentle Improvements

The SMACKDOWN method of goal setting in Episode 5 is only a start. Here is a process of small and gentle changes, known as Kaisen, that will help you see how to be successful with measurable and achievable goals. You will also learn about the technique of Goal Laddering which will also help you be more successful. Your actionable COACHING ADVICE for this week is to learn another strategy, called MAPPING. Make sure to download this week's VFO on Working Through Urges so that you will be ready to tackle the upcoming topics of urges, cravings, triggers, habits and emotional eating.

1:10.        Listener of the Week
2:03.        Personal Story
6:18.        Kaisen Method
9:15.        Goal Laddering
10:27.     What mistakes are we making?
11:00.      Why are we making these mistakes?
12:10.      What is the cost of making these mistakes?
12:49.      Calling out a new way
13:42.      This week's ACTIONABLE COACHING ADVICE
17:46.       This week's VFO
19:01.       Episode 19, coming up.

LINKS:
Breaking Free From Diet Prison Book
Breaking Free From Diet Prison Course
THIS WEEK'S VFO:  Learn To Work Through Urges
Breaking Free From Diet Prison Facebook page
Roadmap To Diet Success Instagram
ACCESS Transcript Here

Sep 29, 2022
Plant-Based Diets
1869

Episode 17: Plant-Based Diets

One of my listeners had asked me to explore plant-based diets, and so here it is!

There can be overlap between whole-food, plant-based and vegan diets, but there are also some basic differences.  This episode defines 8 different ways to eat while still being considered a vegetarian, or plant-based, eater. Then I go into depth on two popular approaches: "Forks Over Knives" and Dr. Fuhrman's "Nutritarian Diet."  I explore the mistakes we tend to make when considering plant-based eating and the cost of making them. This week's actionable coaching advice helps you to start to shape the way you would like to eat. 
The VFO (Valuable Free Offer) for this week is my booklet, "The Brilliance of Chocolate Cake."

1:11.        Personal Story
6:53.        Definitions to help you understand plant-based eating styles
10:46.     Forks Over Knives
17:03.     Dr. Fuhrman's Nutritarian Diet
21:46.     What mistakes are we making?
22:45.     Why are we making these mistakes?
24:03.     What is the cost of making these mistakes?
25:27.     Calling out a better way
26:37.      This week's actionable COACHING ADVICE
28:48.      VFO (Valuable Free Offer)
31:12.       Episode 18, coming up

LINKS:
Breaking Free From Diet Prison Book
Breaking Free From Diet Prison Course
THIS WEEK'S VFO:  The Brilliance of Chocolate Cake
Breaking Free From Diet Prison Facebook page
Roadmap To Diet Success Instagram
ACCESS Transcript Here

Sep 22, 2022
KISS - Keep It Simple Sweetheart
1414

Episode #16:  KISS - Keep It Simple Sweetheart

Stop complicating things, my friends! Hear my story about how I tend to overcomplicate things, and so have learned what to pass on to you.  It can be as simple as Yes/No lists or If/Then lists. All food plans and food styles have bones. You just need to learn them.  Learn to have your own back and keep it simple. There is scientific evidence (link below) that shows that the more like rocket science one's diet plan feels, the less likely that one will succeed with long-term adherence and maintenance. Follow your plan in a way that you can follow it in real life. Stay off the diet roller coaster by kissing and dancing (Episode #12). This week's actionable coaching advice gives you 8 easy recipes to keep it simple (links below) and advice that encourages you to keep cooking to a minimum. Your VFO this week are breakfast and lunch worksheets to help you think outside the box, while at the same time embracing keeping it simple.

1:11.       Personal Story
6:07.       KISS - Keep It Simple Sweetheart
13:44.    What mistakes are we making?
15:11.     Why are we making these mistakes?
16:44.     The cost of making these mistakes
17:21.      A better way
18:40.      This week's actionable COACHING ADVICE
21:00.      VFO (Valuable Free Offer)
22:30.      Episode 17, coming up

RECIPES:
Caprese Salad
Charcuterie Plate
Chicken Wings
Fish Provencal
Plain Ol' Hamburgers
Rachael Rollups
Ribs
Scallops

LINKS:
Breaking Free From Diet Prison Book
Breaking Free From Diet Prison Course
THIS WEEK'S VFO:  Meal Planning Guide
Breaking Free From Diet Prison Facebook page
Roadmap To Diet Success Instagram
Indiana University Study
ACCESS Transcript Here

Sep 15, 2022
Grocery Shopping
1424

Episode #15: Grocery Shopping

In this episode learn how to do the front-end work of grocery shopping so that actually doing it (whether on-line or in-person at the store) does not have to be a monumental and dreaded task.  Learn why grocery shopping for any eating style does not have to be expensive and difficult.  Being aware of the mistakes we make and why we are making them will cut your time and expenses into time spent and money spent, into manageable and affordable chunks.

1:12.       Personal Story
3:11.       Grocery Shopping for any eating style does not have to be expensive and difficult
3:53.       What mistakes do we make when starting a new eating style?
7:37.       Why do we make these mistakes?
12:39.     Calling out a new way of grocery shopping starting with the front-end work
18:25.      This week's actionable COACHING ADVICE
21:22.      VFO (Valuable Free Offer)
22:45.      Episode 16, coming up

LINKS:
Breaking Free From Diet Prison Book

Breaking Free From Diet Prison Course
Five Steps to Diet Freedom and Four Lists You Need
Breaking Free From Diet Prison Facebook page
Roadmap To Diet Success Instagram
Access Transcript Here

Sep 08, 2022
Cooking for the Family
1299

Episode 14: Cooking for the Family

In this episode you don't just learn how to plan and put together meals for the entire family, but you learn something about support too. I support you to dispel beliefs that anyone's opinion of us at the table matters not, and that we need to learn to have our own backs and be our own support system. Your family and friends will travel your journey alongside you; they are not there to carry you. You will learn the consequences - emotional, financial and time - of preparing separate meals.  This is all in addition to more than a dozen family-friendly meal ideas, and resources to find cultural cooking websites.

1:12.         Personal Story
2:32.         There is no need to eat separately from your family
4:00.         What mistakes are we making?
4:20.         Why are we making these mistakes?
7:31.         What are the costs of making these mistakes?
8:20.         Calling out a new way to live your life
12:07.      Calling out a new way for planning your meals
13:36.       Ideas for family meals
16:16.      This week's actionable COACHING ADVICE
18:27.       VFO: Valuable Free Offer: Meal Planning Guide
20.42.       Episode 15, coming up

LINKS:
Breaking Free From Diet Prison Book

Breaking Free From Diet Prison Course
Meal Planning Guide
Blog: No Sandwiches? Keto Lunch Ideas
Blog: Ideas for a Keto Breakfast
Breaking Free From Diet Prison Facebook page
Roadmap To Diet Success Instagram
Dominican  and Latino Recipes (more in my course)
Asian Recipes (more in my course)
Mexican Recipes (more in my course)
Access Transcript Here

Sep 01, 2022
Whole 30, Paleo and Primal
1763

Episode 13: Whole30, Paleo and Primal

This episode explores three very similar eating styles: Whole30, Paleo and Primal. I give you my experience with all three, and how to make each of them work best for you. They are not intended as weight loss styles, but done correctly, they can be. I talk about what mistakes we are making, why we are making them and the cost of doing so. This week's actionable coaching advice has you label sleuthing as you learn about finding natural foods, and if they are packaged, which ones you can eat while pursuing any of these three eating styles. The VFO: Valuable Free Offer is my Good-Better-Best method guide to help you make your next best decision, no matter which eating style you are following. The episode is a little longer than usual, but I suggest you listen to the whole thing because each of these eating styles offer good advice for finding overall health with your diet, even if you are not interested in following any of them.

1:19.          Listener of the Week: Shannon Lex
3:29.          Personal Story
7:37.          Whole30
13:30.       Paleo
18:28.       Primal
22:41.       What mistakes are we making?
22:54.       Why are we making these mistakes?
24:16.       What is the cost of making these mistakes?
24:57.       This week's actionable COACHING ADVICE
27:02.       VFO
28:39.       Episode 14, coming up

Breaking Free From Diet Prison Book
Breaking Free From Diet Prison Course
Good-Better-Best Method
Instagram@Roadmap To Diet Success
Breaking Free Facebook Page
Access Transcript Here

Aug 25, 2022
Dancing with Your Chosen Food Plan
1794

Episode 12:  Dancing With Your Chosen Food Plan

In this episode, hear how 30+ years of experience as a belly dance teacher and performer helped me turn dance lessons into plate lessons.  Truly, there is an escape route out of diet prison and that is learning to dance with your chosen food plan.  See the list of dance-to-plate lessons below to get a glimpse of the dancing you will be doing in this episode.

1:12.          Personal Story
4:00.          Dance-to-Plate Lessons (lesson 1)
7:31.          Lesson 2: Your mindset and paying attention
9:07.          Lesson 3:  Notice how food makes you feel
10:47.       Lesson 4:  Practice!
12:43.       Lesson 5:  Putting steps to music
15:24.       Lesson 6:  Branching out
18:49.       Lesson 7:  This and not also that
21:52.       Lesson 8:  Non-negotiables
23:26.       Build your own road
26:21.       This weeks actionable COACHING ADVICE
27:04.        Special Offer
Episode 14, coming up

Facebook
Instagram
Dancing with Low Carb and Keto
Operation Footprint

Access the Transcript Here

Aug 18, 2022
What is Low Carb?
1493

Episode 11: What is Low Carb?

It is easy to stay out of diet prison if you learn the bones of keto and add to them 2-3 carbohydrate servings a day, while slightly reducing your fat intake. In this episode there are exact steps for what carbohydrates to add and when and how to add them. Triggers are discussed so that you will learn not to fear any foods, but learn your limits in adding certain items. Eventually nothing will be off limits - unless physically you cannot have them - as you learn how to slowly add up-to-now restricted foods to your eating plan.
1:12.          Personal Story
4:30.         The "bones" of Keto
5:51.          Low carb can be easy!
11:00.       What mistakes are we making?
12:26.       Why are we making these mistakes?
14:54.       What is the cost of making these mistakes?
16:14.       This week's actionable COACHING ADVICE
21:10.       Special Offer
23:25.       Episode 12, coming up
Breaking Free From Diet Prison BOOK
Breaking Free From Diet Prison COURSE
Access to Transcript Here

Aug 11, 2022
What is Keto?
1887

Episode 10: What is Keto?

With this episode I begin a series of episodes that explores different eating styles and diets. This episode is all about Keto - its origins, what it is, and how to follow it. There is in-depth information on counting the three important macronutrients - carbohydrates, protein and fat. I explore common mistakes and how to avoid them. This week's actionable coaching advice directs you to blogs that you will find most helpful in your Keto journey. The most important part though, is understanding, overall, the "bones" of Keto which are used in all the eating styles I explore next.
1:13.        Personal Story
5:55.        The bones of Keto
9:41.         Carbohydrates
11:33.      How to count carbohydrates
13:33.      Protein
16:33.      Fat
18:31.      How to comfortably increase your fat intake.
20:37.      What mistakes are we making?
22:16.      Why are we making these mistakes?
23:33.      What is the cost of making these mistakes?
26:08.      This week's actionable coaching advice
28:06.      Special Offer: End Keto Confusion
30:50.      Episode 11

Breaking Free From Diet Prison Book
Breaking Free From Diet Prison Course
Instagram@Roadmap To Diet Success
Breaking Free Facebook Page
Access Transcript Here

BLOGS:
What is Keto?
Is Keto Hard?
Three Ways to Count Carbohydrates
Keto FAQs

Aug 04, 2022
On the Road and All Those Summertime Parties
1408

Episode 9: On the Road and All Those Summertime Parties

We need different routines and foods for summertime. The days are longer and might be busier. We might be on the road or going to summer parties. The same old same old does not work for summer, but it doesn't have to be a free-for-all either! Learn to use the tools you have in your arsenal so you aren't starting all over again in September.

1:14.      Listener of the Week
1:56.      Personal Story
4:03.      Summertime doesn't have to be three months of all you can eat!
4:45.      Protocol Meal Planning
5:53.      Use your Hunger Scale
6:19.      Use the Good-Better-Best method
7:33.       Kaisen
8:42.       It's the food!
9:27.       What mistakes are we making?
10:18.     Why are we making these mistakes?
12:02.     What is the cost of making these mistakes?
12:28.     Calling out a new way of doing things
15:45.     This week's ACTIONABLE COACHING advice
18:00.      Special Offers
                    Good-Better-Best Method
                    Hunger Scale
                    Breakfast & Lunch planning worksheets
22:37       Episode 10, coming up

Breaking Free From Diet Prison Book
Breaking Free From Diet Prison Course
Instagram@Roadmap To Diet Success
Breaking Free Facebook Page
Access Transcript Here

Jul 28, 2022
Protocol Meal Planning Helps You Do What You Say You Will Do
2077

Episode 8: Protocol Meal Planning Helps You Do What You Say You Will Do

Walk through the process of Protocol meal planning so that you can get to the point where just thinking about what you might eat in a day is all you will need to stick to your eating plan and intentions. Learn how to build awareness so that, while you might start out weighing, measuring and tracking your food, you eventually confidently leave the shackles of diet prison behind by following this step-by-step process. Protocol - or template - meal planning is a way to build up small wins until you are confidently doing what you say you will do. It gives you a lot of rope, but not enough to hang yourself!

Make sure to download the free guide which has breakfast and lunch worksheets to give you ideas on how to plan your meals, and will be sure to get you out of any meal planning rut you might sometimes find yourself in.

1:14.     Personal Story
5:26.     Build Yourself a realistic and manageable roadmap
5:36.     What mistakes are we making?
6:36.     Why are we making these mistakes?
8:10.     What is the cost of making these mistakes?
8:57.     Calling out a new way of doing things
13:25.   Protocol meal planning
14:15.   The Evolution of Protocol planning
14:33.   Early protocol planning
18:37.   Next step planning
21:52.   Most experienced protocol planning
24:57.    Begin this process for yourself
25:46.    4th level of protocol planning
27:26.    This week's actionable coaching advice
30:58.     Special offer
33:50.     Episode 9, coming up

Breaking Free From Diet Prison Book
Breaking Free From Diet Prison Course
Good-Better-Best Method
Instagram@Roadmap To Diet Success
Breaking Free Facebook Page
Access Transcript Here

Jul 21, 2022
Another Key to Freedom: The Good-Better-Best Method
1195

Episode 7: Another Key to Freedom: The Good-Better-Best Method

The Good-Better-Best method is a great way to make your next best decision - whether that is with your next meal or choosing water instead of a sugared drink. Let's get out of all-or-nothing thinking  which will never be achieved anyway. Don't let the misguided striving for perfection be the enemy of good - which is the first step any of us need to take. 

Also learn about decision fatigue here and more on my blog about why the Good-Better-Best Method is one of the strongest tools in your arsenal for getting out of diet prison. 

Here is your free guide to the Good-Better-Best Method.

1:14.     Learn to cut off decision fatigue at the knees
3:21.      What is the one decision you must make?
3:34.      Examples of GOOD choices
4:31.      Examples of BETTER choices
5:28.      Examples of BEST choices
7:23.      What mistakes are we making?
8:47.      Good is a valid option on your journey
10:35.    Why are we making these mistakes?
11:23.    What is the cost of making these mistakes?
12:07.    Calling out a new way
13:49.     This week's ACTIONABLE COACHING advice
16:55.     Special Offer
19:04.     Episode 8, coming up

Breaking Free From Diet Prison Book
Breaking Free From Diet Prison Course
Good-Better-Best Method
Instagram@Roadmap To Diet Success
Breaking Free Facebook Page
Access Transcript Here

Jul 14, 2022
The Key to Diet Freedom: Using Your Hunger Scale
1110

Episode 6: The Key to Diet Freedom: Using Your Hunger Scale

In this episode learn all about how to track your hunger and satiety cues. If you have been using Apps, commercial diets, or tracking of some sort up to now, hold on to your hats. Pick your hard... it takes time (and might seem hard) to learn how to respond to your body's need for food (and quantities), but once you learn this, you will see that the other ways are hard. Never again weigh, measure or track your food. Learning your hunger scale is THE most important tool in your roadmap tool kit. Trust yourself. YOU HAVE THE ANSWERS WITHIN YOU, MY FRIEND. Here is the link to the blog I wrote about the hunger scale, and also be sure to download my hunger scale (but listen to the podcast to see how to construct different kinds that might be better for you): miriamhatoum.com/hunger-scale.

1:12.     My personal story

5:01.     Learning your hunger scale is perhaps the most important key for getting out of diet prison (and what mistakes are we making?)

6:50.     Why are we making these mistakes?

7:06.     What is the cost of making these mistakes?

7:36.     Calling out a new way of doing things

8:45.     The Hunger Scale

13:15.   This week's ACTIONABLE COACHING advice

15:34.    Special Offer

17:32.    Episode 7, coming up

Breaking Free From Diet Prison Book
Breaking Free From Diet Prison Course
Your Hunger Scale
Instagram@Roadmap To Diet Success
Breaking Free Facebook Page
Access Transcript Here

Jul 10, 2022
Setting Goals
1092

Episode 5: Setting Goals

In this episode learn all about the SMACKDOWN way of setting goals. Learn how more about how goals are different from WHYs, but how to do the process the same way. Just as your WHY can be an umbrella for many WHYs, you will learn to see that one goal might actually be an umbrella for many goals. There are a few mistakes that people make in setting goals, and this episode will help you make them clear the SMACKDOWN way: Specific, Measurable, Achievable, Compatible and do them in a way that you can Keep them going. Do them, Own them, Write them down and do them Now. Be sure to download my SMACKDOWN goal-setting sheet to help you figure it all out. It is available at miriamhatoum.com/smackdown.

1:10.     My Personal Story

2:59.     It is important to know how to set and use goals along your Roadmap to Diet Success.

10:32.  Here is the difference again between a WHY and a goal

11:53.  There are a few mistakes that people make with setting goals

12:55. The cost of making the mistakes is that you never get going

13:55. This week's ACTIONABLE COACHING advice

15:43. Special Offer

17:19. Episode 6, coming up

Breaking Free From Diet Prison Book
Breaking Free From Diet Prison Course
SMACKDOWN Goal Setting
Instagram@Roadmap To Diet Success
Breaking Free Facebook Page
Access Transcript here

Jul 09, 2022
Using WHYpower not WILLpower
1446

Episode 4: Using WHYpower not WILLpower

Explore the reason that WHY you working towards a more healthy lifestyle is morning important than how much willpower you have. Follow me on my personal journey to how and WHY I got to where I am today with my book, course, website and this podcast. I found that crises clarified my WHYs along this journey and why those WHYS made me strong. It had nothing to do with willpower. My actionable coaching advice this week guides you in the process of finding your WHYs. You will find that you may have many current and fluid WHYs that will sustain you through your journey. Make sure to download this episode's free guide: Five Steps Out of Diet Prison and Four Lists You Need.

1:13.     My personal story

13:04.  WHYs need to be fluid and ever-changing

18:19.  What mistakes we are making with the WHY process

18:40.  Why are we making these mistakes?

19:07.  What is the cost of making these mistakes?

19:37.  This week's ACTIONABLE COACHING advice

21:25.  Special Offer

23.30.   Episode 5, coming up

Breaking Free From Diet Prison Book
Breaking Free From Diet Prison Course
Five Steps and Four Lists
Instagram@Roadmap To Diet Success
Breaking Free Facebook Page
Access Transcript here

Jul 08, 2022
It's the food!
1354

Episode 3: It's the food!

In this episode, "It's the Food!" we learn about what the food itself does to our bodies. Too high insulin can result in very high blood sugar and type 2 diabetes. It can also lead to a cascade of metabolic problems.  Besides insulin, other hunger hormones, such as ghrelin and leptin get out of whack, further thwarting your weight loss efforts. This episode shares with you my personal story, what I learned and what I want to teach you about now.  Your actionable coaching advice will get you started on learning to be aware of your hunger signals and what to do with that incoming information. I share with you a hunger scale (download) to use to get you started. Another bonus guide I am giving you here is the Good-Better-Best Method (download) so that you can start to make some good decisions right now.

In the next episode we will explore WHY power vs. WILL power.

1:12.       My personal story

5:16.       It's important to learn what food does in your body

13:50.   What mistakes do we make?

15:30.   The cost of making the mistakes

16:43.    This week's ACTIONABLE COACHING advice

19:44.   Special Offer

21:51.   Episode 4, coming up

Breaking Free From Diet Prison Book
Breaking Free From Diet Prison Course
Good-Better-Best Method
Hunger Scale
Instagram@Roadmap To Diet Success
Breaking Free Facebook Page
Access Transcript Here

Jul 07, 2022
Your Mindset: You are not broken!
1452

Episode 2: Your Mindset: You are not broken!

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. Here is the link to the blog I wrote on having a mindset shift. I also invite you to download my free guide: The Good-Better-Best Method from www.miriamhatoum.com/gbb.

1:14. Your relationship with yourself

6:33.  Mindset is more important than the diet. What mistakes are we making?

11:09.  Why do we make these mistakes?

14:35.  Here is some advice in talking to yourself

17:39.  This week's ACTIONABLE COACHING advice

21:13.  Special Offer

23:15.  Episode 3, coming up

Breaking Free From Diet Prison Book
Breaking Free From Diet Prison Course
Good-Better-Best Method
Instagram@Roadmap To Diet Success
Breaking Free Facebook Page

Access Transcript here

Jul 06, 2022
Unraveling Ten Top Diet Myths
1524

Episode 1:  Unraveling Ten Top 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. Visit miriamhatoum.com/gbb to find your free guide for the Good-Better-Best Method.

1:14.     What is your dieting history?

2:51.     There are diet myths that need to be unraveled

3:45.     Myth #1

7:27.     Myths #2, #3, #4 and #5

11:55.   Myths #6 and #7

14:39.  Myth #8

16:30.   Myth #9

17:18.   Myth #10

19:17.   A Better Way

20:21.   Diet Success is not the same for everyone

21: 38.  This week's actionable COACHING ADVICE 

22:41.   Special Offer

24:29.   Episode 2, coming up

Breaking Free From Diet Prison Book
Breaking Free From Diet Prison Course
Good-Better-Best Method
Instagram@Roadmap To Diet Success
Breaking Free Facebook Page

Transcript available here

Jun 29, 2022