Roadmap to Diet Success

Miriam Hatoum

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!

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KISS - Keep It Simple Sweetheart
Sep 15 2022
KISS - Keep It Simple Sweetheart
Episode #16:  KISS - Keep It Simple SweetheartStop 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 Story6:07.       KISS - Keep It Simple Sweetheart13:44.    What mistakes are we making?15:11.     Why are we making these mistakes?16:44.     The cost of making these mistakes17:21.      A better way18:40.      This week's actionable COACHING ADVICE21:00.      VFO (Valuable Free Offer)22:30.      Episode 17, coming upRECIPES:Caprese SaladCharcuterie PlateChicken WingsFish ProvencalPlain Ol' HamburgersRachael RollupsRibsScallopsLINKS:Breaking Free From Diet Prison BookBreaking Free From Diet Prison CourseTHIS WEEK'S VFO:  Meal Planning GuideBreaking Free From Diet Prison Facebook pageRoadmap To Diet Success InstagramIndiana University StudyACCESS Transcript Here
Cooking for the Family
Sep 1 2022
Cooking for the Family
Episode 14: Cooking for the FamilyIn 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 Story2:32.         There is no need to eat separately from your family4:00.         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 life12:07.      Calling out a new way for planning your meals13:36.       Ideas for family meals16:16.      This week's actionable COACHING ADVICE18:27.       VFO: Valuable Free Offer: Meal Planning Guide20.42.       Episode 15, coming upLINKS:Breaking Free From Diet Prison BookBreaking Free From Diet Prison CourseMeal Planning GuideBlog: No Sandwiches? Keto Lunch IdeasBlog: Ideas for a Keto BreakfastBreaking Free From Diet Prison Facebook pageRoadmap To Diet Success InstagramDominican  and Latino Recipes (more in my course)Asian Recipes (more in my course)Mexican Recipes (more in my course)Access Transcript Here
Whole 30, Paleo and Primal
Aug 25 2022
Whole 30, Paleo and Primal
Episode 13: Whole30, Paleo and PrimalThis 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 Lex3:29.          Personal Story7:37.          Whole3013:30.       Paleo18:28.       Primal22:41.       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 ADVICE27:02.       VFO28:39.       Episode 14, coming upBreaking Free From Diet Prison BookBreaking Free From Diet Prison CourseGood-Better-Best MethodInstagram@Roadmap To Diet SuccessBreaking Free Facebook PageAccess Transcript Here
Protocol Meal Planning Helps You Do What You Say You Will Do
Jul 21 2022
Protocol Meal Planning Helps You Do What You Say You Will Do
Episode 8: Protocol Meal Planning Helps You Do What You Say You Will DoWalk 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 Story5:26.     Build Yourself a realistic and manageable roadmap5:36.     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 things13:25.   Protocol meal planning14:15.   The Evolution of Protocol planning14:33.   Early protocol planning18:37.   Next step planning21:52.   Most experienced protocol planning24:57.    Begin this process for yourself25:46.    4th level of protocol planning27:26.    This week's actionable coaching advice30:58.     Special offer33:50.     Episode 9, coming upBreaking Free From Diet Prison BookBreaking Free From Diet Prison CourseGood-Better-Best MethodInstagram@Roadmap To Diet SuccessBreaking Free Facebook PageAccess Transcript Here
The Key to Diet Freedom: Using Your Hunger Scale
Jul 10 2022
The Key to Diet Freedom: Using Your Hunger Scale
Episode 6: The Key to Diet Freedom: Using Your Hunger ScaleIn 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 story5:01.     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 things8:45.     The Hunger Scale13:15.   This week's ACTIONABLE COACHING advice15:34.    Special Offer17:32.    Episode 7, coming upBreaking Free From Diet Prison BookBreaking Free From Diet Prison CourseYour Hunger ScaleInstagram@Roadmap To Diet SuccessBreaking Free Facebook PageAccess Transcript Here