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
Answering some questions & queries
2464

Episode 28: Answering some questions and queries

This week I am going to go over the questions I get about all eating plans. I also address myths about Keto. The answers to these questions are valuable pieces to the Roadmap puzzle, and will help you make informed decisions.
 
1:13.         Personal Story
3:05.         Do I have to fast?
4:34.         Do I have to eat organic?
7:12.         Will eating natural whole foods be expensive?
9:12.         What will happen if I am not hungry for three meals?
10:27.       What if I don't even know that I'm hungry?
12:01.       Do I have to count calories?
13:50.       Do I have to weigh and measure?

These next four questions you can interchangeably use the words Keto-Paleo-Mediterranean-Whole 30-Primal-and even plant-based. I use the word Keto becauise it is short and sweet:
15:13.       Do I have to get all the cookbooks and print all the recipes?
17:32.       Do I have to make only Keto recipes?
18:50.       What do I serve for dinner?
19:32.       What if I'm traveling?

Specifically Keto Q&A: (But listen even if you are not doing Keto - a lot of the information can apply to other eating plans.)
22:07.       Do I have to count macros and how do I count them?
25:59.       Do I have to eat....?
26:43.       What about "fat bombs?"
27:57.       Do I have to eat all the fat on my meat?
28:51.       Do I have to add butter and oil?
29:31.       How can I pack a lunch?
30:52.       Can I drink alcohol?
32:34.       Will I become constipated?
33:02.       Do I risk kidney damage?
34:28.       Am I getting enough vitamins? Do I need supplements?

35:54.       This week's ACTIONABLE COACHING ADVICE
37:46.        This week's VFO (Valuable Free Offer)
39:12.        Episode 29, coming up


Breaking Free From Diet Prison Book
Breaking Free From Diet Prison Course
Instagram@Roadmap To Diet Success
Breaking Free Facebook Page
This week's VFO:  End Keto Confusion
Access Transcript Here

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

Dec 08, 2022
All About Sugar
1730

Episode 27:  All About Sugar

This week’s episode is all about sugar. Yes, it tastes good, but there is a science behind why we crave it and cannot stop ourselves from eating it and overeating it. Are you addicted to sugar? Why do you crave it? How can you detox from wanting it so much? What role does sugar play in inflammation? Is sugar so bad? Where is it hiding? Do we have to be a super sleuth to make sure it never passes our lips? Oh, and just because we are exploring all things sugar, I will talk a little bit about blood sugar, insulin resistance and type 2 diabetes. I remember in the olden days, no one had diabetes – it was always “I have a touch of sugar in my blood.” we now know how serious it is and it is important to know that you are in the driver's seat - not the sugar.

1:11.           Personal Story
3:29.           Why do we crave sugar?
6:46.           Is there such a thing as sugar addiction?
9:05.          Let’s look at some components of overeating sugar
12:11.        What role does sugar play in inflammation?
13:44.        Where is sugar hiding?
15:04.        Is sugar so bad?
17:16.        Blood sugar and diabetes
22:41.        What mistakes are we making, why and what to do?
24:19.        This week's ACTIONABLE COACHING ADVICE
25:58.        This week's VFO (Valuable Free Offer)
27:07         Episode 28, next week

LINKS:
Breaking Free From Diet Prison Book
Breaking Free From Diet Prison Course
THIS WEEK'S VFO:  The Brilliance of Chocolate Cake
THIS WEEK'S VFO: Five Steps out of Diet Prison and the Four Lists You Need
Breaking Free From Diet Prison Facebook page
Roadmap To Diet Success Instagram

ARTICLES
Is Sugar Addiction Real?
Healthline: Sugar and Inflammation
Where is Sugar Hiding?
Increased consumption of sugar

ACCESS Transcript Here

Dec 01, 2022
Inflammation and Grains
1592

Episode 26: Inflammation and Grains

This week’s episode is about grains and inflammation. I would venture to say the worst part about the holiday season is not so much the overeating, but what is on the menu. Sure, you can be derailed with a weight gain, but more importantly, you are derailed because of how you feel. You might feel bloated, your joints might hurt or you might just feel a general malaise. These are more because of the foods we eat during the holiday season – the breads, crackers, cakes and cookies – than the quantity of food we eat. This episode will tell you how you can eat smarter – not less – during the upcoming holidays.

1:11.       Personal Story
3:00.       What is inflammation?
3:42.       Acute inflammation
4:31.       Chronic inflammation
5:23.       The inflammation-grains connection
7:00.        What are grains?
7:45.        Whole grains vs. refined grains
10:09.     General gut health
11:42.      What is leaky gut?
13:11.      Grainflammation
13:41.      The other side of the story
14:51.       Carbohydrates in grains, rice and legumes
17:10.       The bottom line
19:00.       What mistakes are we making and why?
21:16.       What is the cost of making these mistakes?
22:30.       This weeks actionable COACHING ADVICE
24:26.       This week's VFO (Valuable Free Offer)
25:20.       Episode 27, coming up


Book:  Breaking Free From Diet Prison
Course:  Breaking Free From Diet Prison
Instagram@Roadmap To Diet Success
Breaking Free Facebook Page
This week's VFO:  Five Steps out of Diet Prison and the Four Lists You Need
Access Transcript Here

BLOG:  Three Ways to Count Carbohydrates

LINKS TO STUDIES IN THIS EPISODE:
John Hopkins Study: https://www.hopkinsmedicine.org/health/wellness-and-prevention/fight-inflammation-to-help-prevent-heart-disease
Dennis Thompson Article:
https://consumer.healthday.com/vitamins-and-nutrition-information-27/dieting-to-increase-fiber-health-news-194/is-it-really-whole-grain-food-labels-often-misleading-760225.html
Peter Osborne: Grainflammation
https://www.glutenfreesociety.org/grainflammation-how-grains-cause-inflammation/
Columbia University Study
https://gut.bmj.com/content/65/12/1930.full
Dr. Armin Aldini
https://www.cuimc.columbia.edu/news/columbia-researchers-find-biological-explanation-wheat-sensitivity-0
Global Journal of Digestive Diseases

Nov 24, 2022
Tips for Eating During the Holidays
1944

Episode 25: Eating when you Aren't Hungry, Parties and Protocol

This week’s episode is about eating when you are not hungry, parties and how to use your protocol. We are heading into the holiday season, and this will be important advice to keep your head about you. Yes, I have been asking you to pay attention and eat when hungry and stop at enough. But when do you break that sort of instruction? Can your protocol about eating go beyond just putting food on it? Face the holidays with some information and tricks in your pocket.

1:15.       Listener of the week
2:59.       Eating when not hungry
7:37.       Eating past a 6 or 7 is not a moral issue
8:58.       Situations where you might find yourself not hungry but faced with food
12:24.    Anxiety can come from breaking your habits around food
13:52.    What if I don't even know that I am hungry?
15:44.    Using your protocol for other things than listing foods
20:19.    Using the "if-then" method
21:48.     Further help to handle parties
23:17.     What mistakes are we making?
25:27.      This week's ACTIONABLE COACHING ADVICE
29:02.      This week's VFO (Valuable Free Offer)
29:51.       Episode 26, coming up

LINKS:
Breaking Free From Diet Prison Book
Breaking Free From Diet Prison Course
THIS WEEK'S VFO:  Using your Hunger Scale
Breaking Free From Diet Prison Facebook page
Roadmap To Diet Success Instagram

ACCESS Transcript Here

Nov 17, 2022
Three Important Concepts for Success
1379

Episode 24: Three Important Concepts for Success

This episode is about locus of control, cognitive dissonance and confirmation bias. I know… too sciencey and not what you signed up for, but believe me, you will want to listen to this one. Remember in last week’s coaching advice I talked about it being time to start writing your own roadmap? These three concepts will give you incredible insight into knowing your own character, and what it will take to make you successful while being in the driver’s seat, not in the passenger seat of the latest greatest promises.

Definitions:
1:46.       Locus of Control
2:16.       Cognitive Dissonance
2:48.       Confirmation Bias

What does each of these have to do with being a success with your goals or with standing in your way of reaching them?
3:04.       Locus of Control
6:52.       Cognitive Dissonance
9:27        Confirmation Bias

12:08.    The most dangerous Confirmation Bias
15:20.     What mistakes are we making and why?
17:37.     This weeks ACTIONABLE COACHING ADVICE
20:43.     This week's Valuable Free Offer
21:30.     Episode 25, coming up

LINKS:
Breaking Free From Diet Prison Book
Breaking Free From Diet Prison Course
THIS WEEK'S VFO:  Good-Better-Best Method
Breaking Free From Diet Prison Facebook page
Roadmap To Diet Success Instagram

ACCESS Transcript Here
Émile Coué

Nov 10, 2022
Self Talk and Affirmations
1717

Episode 23:  Self-Talk and Affirmations

This episode explores self-talk, affirmations, and how you can make them something you can believe. Learn to pick a quality you aspire to have and phrase it in a way that will be real for you to understand and strive towards. Learn to ladder your affirmations in much the same way you did in Episode 18 on the principle of Kaisen. Exploring the mistakes we make shows us the importance of catching ourselves in the loop of negative self-talk when it happens, and more importantly, how to get out of this loop. Your actionable COACHING ADVICE this week helps you find your moments of negative self-talk, and shows you how to make positive replacements. An interesting "history lesson"' about Émile Coué, shows the power of auto-suggestion.

1:12.         Personal story
3:57.         What is Self-Talk?
8:25.          What are affirmations?
10:47.       Pick a quality that you aspire to have
16:27.       Émile Coué
20:14.       What mistakes are we making?
20:51.       Why are we making these mistakes?
22:15.       What is the cost of making these mistakes?
22:55.       Calling out a new way
24:05.       This week's actionable COACHING ADVICE
26:06.        This week's VFO (Valuable Free Offer)
27:04.        Episode 24, 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
Émile Coué

Nov 03, 2022
Forgive Yourself And Move On
1271

Episode 22: Forgiving Ourselves and Moving On

      It is not your relationship with food that determines whether you can stick to a 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.  In this episode I continue Episode 2's topic on mindset, and explore self-forgiveness as one of the pivotal tools to your success.  Learn to hit your reset button and start again. Don't ever give up. You are worth the journey. This week's actionable COACHING ADVICE is your first intensive look at how to write your OWN roadmap to diet success.

1:11.        Personal story
3:11.        The power of forgiving yourself
4:13.        Recognize that the past is the past
7:22.        What mistakes are we making?
8:44.        Why are we making these mistakes?
10:53.      What is the cost of making these mistakes?
11:55.      Calling out a new way
14:11.       Give yourself some grace and a redo because you can reach your dreams
14:47.       This week's actionable COACHING ADVICE
18:43.       This week's VFO (Valuable Free Offer)
19:48.       Episode 23, coming up

LINKS:
Breaking Free From Diet Prison Book
Breaking Free From Diet Prison Course
THIS WEEK'S VFO:  The Brilliance of Chocolate Cake
Additional VFO: Working with Your Hunger Scale
Breaking Free From Diet Prison Facebook page
Roadmap To Diet Success Instagram
ACCESS Transcript Here
BLOG: Forgiving Yourself: Buddha's Second Arrow
OTHER: Lisa Nichols

Oct 27, 2022
The Mediterranean Diet
1430

Episode 21: The Mediterranean Diet

Interest in the Mediterranean Diet began in the 1950s, when it was noted that heart disease was not as common in the Mediterranean countries as it was in the United States. There are no concrete rules for how to follow the Mediterranean diet, but there are many general guidelines that are covered in this episode. This episode's segments on mistakes - the what, why and cost - beginning at 13:00, are valuable insights no matter which eating plan you are following.  There is also advice for melding the Mediterranean Diet eating plan with any plan you are following. There is no reason to ditch something you are comfortable with in order to follow some of the healthy principles of the Mediterranean eating lifestyle.

1:11.       Listener of the week
1:45.       Personal Story
4:40.       The Mediterranean Diet
13:00.     What mistakes are we making?
14:35.     Why are we making these mistakes?
15:43.     What is the cost of making these mistakes?
17:02.     Calling out a new way
19:02.     This week's actionable COACHING ADVICE
21:25.      This week's VFO (Valuable Free Offer)
22:19.      Episode 22, 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
Article on Mediterranean Diet

Oct 20, 2022
Triggers, Habits and Emotional Eating
1468

Episode 20: Triggers, Habits and Emotional Eating

    
We all have triggers, habits and emotional connections with food. When we are hungry, but not really physically hungry we know it as head hunger, heart hunger, or, which covers both, emotional hunger. This episode explores triggers, habits and connections, and will show you how to disassemble them.  Episode 20 looks at the mistakes we make and why and what the cost is of not putting in a pause. Your actionable COACHING ADVICE this week will show you how to get the most out of this week's booklet, The Brilliance of Chocolate Cake.

1:11.        Personal Story
1:37.        Disassembling a trigger
2:47.        Disassembling a habit
4:01.        Triggers
5:06.        Habits
6:19.        Changing a habit but still responding to the trigger
6:59.        Simple emotional connection to a specific food
7:19.        Deeper emotional connection to food
7:52.        The connection might even be deeper
9:25.        Self-Sabotage
10:03.      Disassembling a trigger
11:13.      Disassembling a habit
12:28.      Disassembling a connection
14:13.      Autobiography in Five Chapters by Portia Nelson
15:49.      What mistakes do we make and why?
17:33.      The cost of not putting in a pause
18:20.      Calling out a new way to handle triggers, habits, urges, cravings and emotional
                    connections
20:40.       This week's actionable COACHING ADVICE
21:50.       This week's VFO (Valuable Free Offer)
23:29.       Episode 21, 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
BLOG: Emotional Eating

ACCESS Transcript Here

Oct 13, 2022
Urges and Cravings
1367

Episode 19 - Urges and Cravings

Don't miss my PEEPS STORY this week, which kicks off the episode that explores the reasons  for cravings, including physical reasons, emotional  and other reasons, examining what you can do when faced with a craving.  More detail is given with examining urges and the differences between cravings and urges. Learn the "pickle theory" and how putting in a pause between the craving or urge, and the giving into the craving or urge will make all the difference in the world. This week's ACTIONABLE COACHING ADVICE, will pull apart this week's VFO on Working through Urges, showing how to make the best use of everything in it.  Next week's episode will investigate this matter more fully with habits, triggers and emotional eating. 

1:15.      Personal Story
3:33.      What is a food craving?
4:17.      Physical reasons for a craving
6:34.      Emotional reasons for a craving
8:05.      Other reasons for a craving
9:25.      What can you do about a craving?
11:00.    What is an urge?
12:19.    The urge you feel is always in direct relation to the trigger
12:42.     What can you do when it is an urge?
13:50.      For both cravings and urges I want you to think of this (THE PICKLE THEORY)
16:29.      This weeks actionable COACHING ADVICE
20:32.      This week's VFO (Valuable Free Offer)
21:46.       Episode 20, coming up.


LINKS:
Breaking Free From Diet Prison Book
Breaking Free From Diet Prison Course
THIS WEEK'S VFO:  Learn To Work Through Urges
ADDITIONAL VFO:  Learning your Hunger Scale
Breaking Free From Diet Prison Facebook page
Roadmap To Diet Success Instagram
BLOG: The Mechanics of Physical Hunger
BLOG: Forgiving Yourself: Buddha's Second Arrow
ACCESS Transcript Here
Cleveland Study

Oct 06, 2022
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

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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
This week's Special Offer: End Keto Confusion
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