There Is No One Proper Means To Do WW • Easy Nourished Dwelling

On this episode of the Easy Nourished Dwelling podcast (@MarthaMcKinnon), hosts Martha and Peter talk about varied elements of wholesome consuming, specializing in smoothie bowls, the Weight Watchers program, and the idea of intermittent fasting. They discover how completely different consuming habits can have an effect on satisfaction and weight administration, emphasizing the significance of personalizing one’s method to diet. The dialog highlights the importance of consciousness in consuming behaviors and the flexibleness of dietary applications to go well with particular person wants.

Key Takeaways

• Smoothie bowls can improve satisfaction and decelerate consuming.
• Weight Watchers permits for various approaches to weight-reduction plan.
• Intermittent fasting may help handle late-night cravings.
• Consciousness is essential to understanding consuming habits.
• Personalization is essential in any weight administration program.
• Wholesome consuming must be pleasing and sustainable.
• Monitoring meals can present useful insights into habits.
• Completely different cultures have distinctive approaches to consuming occasions.
• Meal prep can simplify wholesome consuming selections.
• There is no such thing as a one-size-fits-all resolution to diet.

There Is No Proper Means To Do Weight Watchers

Video Transcript

Martha McKinnon (00:00)
Hello, welcome to the Easy Nourish Dwelling podcast. I’m Martha McKinnon and that is my associate and my brother, Peter Morrison. Welcome, all people. So how are you?

Peter Morrison (00:08)
Howdy everybody. Hello. I’m good. How are you doing right now?

Martha McKinnon (00:12)
I’m doing rather well. So what’s going rather well in your world proper now?

Peter Morrison (00:16)
Nicely, I’m somewhat busy as a result of I’ve been enjoying a number of pickleball. I’ve a pickleball event tomorrow the place I’m enjoying with a brand new associate. So trying ahead to that. Thanks very a lot. Hopefully it’s a pleasant day. It’s speculated to be speculated to be.

Martha McKinnon (00:24)
Good luck. Good luck. Superior.

So ship us photos of your video games, will you get a ribbon or a trophy? Nicely you’ll although, aren’t you feeling assured?

Peter Morrison (00:42)
Provided that you place, if you happen to win first, second or third.

Nicely, yeah, however we’re enjoying up within the division, it’ll be very difficult, so it’ll be good.

Martha McKinnon (00:56)
Okay. All proper, okay, good. Nicely, good luck.

Peter Morrison (01:08)
I wished to say to you that certainly one of my favourite morning meals, once I’m not intermittent fasting, if I’m having one thing within the morning, it tends to be lighter and I are likely to eat smoothies. And we have been speaking just lately as a result of I, for one, desire thicker smoothies. It’s simply fruit and nothing particular, some fruit and cottage cheese, some spinach.

Martha McKinnon (01:10)
Mm-hmm. Mm-hmm.

Peter Morrison (01:32)
After which, then on the finish, after it’s already poured into my, it’s a brief, fats glass, like a bowl, however I like so as to add somewhat almond butter after which some pumpkin seeds, somewhat Grape-Nuts for somewhat crunch and somewhat Muesli or if I don’t have Muesli, just a few rolled oats and perhaps riains if I would like that kind of texture.

Martha McKinnon (01:39)
Okay.

Peter Morrison (02:01)
Then would eat it with a spoon often, I simply kind of desire that slightly than gulping it out of a giant cup and also you have been telling me one thing just lately about how that kind of aligns with one thing in Weight Watchers.

Martha McKinnon (02:17)
Yeah, so smoothie bowls. I believe that’s what we’re describing.

On the Weight Watchers program, vegatables and fruits are zero factors except you place them right into a blender (affiliate hyperlink) or meals processor (affiliate hyperlink) and drink them. So if you’re consuming them, there’s a spot within the WW aApp the place you’ll test that you simply’re consuming it after which the factors do rely. And the rationale behind that, I believe, is that the science exhibits that if you’re consuming, it’s not as satisfying or nourishing to your system.

It doesn’t give that very same satiety that it does if you’re truly consuming. So a wraparound for that or a workaround is to have a smoothie bowl, proper? So if you happen to’re, if you happen to’re not consuming it and also you’re consuming it with a spoon, then, then in my thoughts, you’d be again to the zero, you understand, again to zero factors once more. In order that’s only a consideration. Yeah. So you discover it extra satisfying, like personally, yeah.

Peter Morrison (03:13)
Attention-grabbing.

I do. I believe I’d eat it or I’d drink it a lot faster, as a result of I do know I don’t go to Jamba Juice today, there was a time once I used to go to Jamba Juice and there’d be this enormous, enormous cup with a straw and I’d simply, you simply would suck it down and simply inhale it and probably not really feel, and it was most likely very caloric.

Martha McKinnon (03:25)
All proper. Proper?

Nicely, for certain. In case you have a look at the factors and energy on these, yeah, tons.

Peter Morrison (03:44)
Yeah.

However you wouldn’t, I wouldn’t actually really feel like I even had a meal, calorie sensible. However once I eat, once I eat the smoothie with a spoon and it has somewhat extra substance, not substance, however you understand, it forces me to perhaps chew somewhat and whereas I’m consuming, which I believe is why I like including the pepitas (uncooked pumpkin seeds) and the muesli and in Grape Nuts.

Martha McKinnon (03:49)
Proper, proper. Yep. Proper.

Peter Morrison (04:14)
However yeah, it slows me down. I can’t inhale it and I’ve to do some chewing and it’s simply extra pleasing.

Martha McKinnon (04:24)
Yeah, one thing in regards to the satisfaction issue, proper? However it’s fascinating to assume that if you happen to have been consuming it, it wouldn’t fill you up the identical means as if you’re consuming it. Proper. In order that’s actually, that’s simply actually, actually fascinating. The entire indisputable fact that we’re the place it’s battle, the entire feeding ourselves optimally is difficult in some methods, proper? That you just gotta, there’s a number of, there’s loads to contemplate.

Peter Morrison (04:29)
And it fills me up. Yeah. Mm-hmm.

Martha McKinnon (04:52)
That it’s actually not only a calorie in a calorie out due to, you understand, as a result of there’s so many issues, due to our minds and our our bodies and our feelings and the way in which that the nervous system works, proper? And sending the indicators from the abdomen to the mind. And I imply, the physiology is simply difficult in itself, proper? Simply with so many various techniques and endocrine techniques and hormones and the nervous system and the digestive system.

Peter Morrison (04:53)
Mm-hmm. Proper.

Martha McKinnon (05:21)
However that’s, however, however once more, I believe the important thing to all of this, you actually tapped into the last word secret’s consciousness, proper? And paying consideration and noticing. And when you concentrate and see, discover issues that that’s the place all of your energy is. You’ll be able to’t actually, if you happen to didn’t have that, if you happen to hadn’t seen that and also you simply stored consuming the smoothie and also you hadn’t, you’d be kind of misplaced. Yeah. You simply hold doing. Proper.

Peter Morrison (05:46)
Questioning why you’re not shedding pounds.

Martha McKinnon (05:49)
You retain doing what you have been doing and also you’d be annoyed. However so it’s identical to slowing down, getting these insights, getting these awarenesses. And that’s simply a part of the journey, a part of life. And that’s the place the magic occurs within the consciousness. So something we are able to do to assist construct that consciousness. And that’s, assume, that’s the place monitoring is available in too. Is the purpose, if you consider monitoring not as a punishment.

You already know, or simply this meaningless train, however as a technique to actually begin to discover issues that you simply didn’t discover earlier than. And that will even take an even bigger paper journal. I took a course years in the past the place they actually encourage you to not simply observe what you have been consuming, however like the place you have been consuming it and who you have been with and what you have been feeling and the way it made you are feeling after. That may present you want a complete bunch of data, proper?

That you just would possibly’ve been unaware of, when it comes to what satisfies you, what doesn’t, what works and what doesn’t, as a result of all people’s so completely different. Which brings us to our matter right now, which is there’s actually nobody technique to do Weight Watchers. Weight Watchers supplies this platform, it supplies a framework to assist information you in making completely different selections and seeing meals otherwise and interacting with it otherwise, however no one does Weight Watchers precisely the identical.

And I got here to be taught that that got here actually dwelling for me again once I was, I used to be a frontrunner for a short while in Weight Watchers, Arizona. And we have been at a gathering with, it was only a group of assembly of leaders, you understand, and that matter got here up, individuals have been sharing, like, when did Weight Watchers actually begin working for you? And folks have been sharing their method and all people was doing this system otherwise, you understand, and what do I imply by that?

So you may have vegetarians on Weight Watchers and you’ll have people who find themselves carnivores on Weight Watchers and individuals who do all their cooking at dwelling and individuals who eat out commonly. I keep in mind the story of a hit story of a girl who was truly a meals critic. So she needed to be consuming out all that, you understand, typically, however so, however she, and she or he was profitable on the plan.

Martha McKinnon (08:11)
So many, so many tales via the years of individuals. I keep in mind, you understand, the girl who ran, I believe it’s lengthy offered now, however Kathleen King from Tate’s Bake Store, you understand, the place these cookies now are in all places. However she began with the, my gosh, they’re good cookies. However she began like promoting, she was from someplace in Lengthy Island and really began promoting cookies out of her household’s like farm stand when she was a youngster and finally had a profitable.

Peter Morrison (08:25)
They’re actually good cookies.

Martha McKinnon (08:41)
At one level I used to be keep in mind studying an article of her and so was a time when she was in a bake store all day with lengthy traumatic hours and gained weight and she or he grew to become a Weight Watcher. In order that’s what’s actually I believe thrilling in regards to the plan. There are individuals who eat you understand many small meals a day and there are individuals who eat perhaps one or two meals and do intermittent fasting.

So the cool factor is that you simply don’t have to simply make your self match right into a field. You’ll be able to actually simply use the rules of the plan to assist assist you in what you’re attempting to perform, which I believe is actually actually a power of this system as a result of so lots of the different applications are simply so excessive and so limiting. You must do that. You must do this.

And so that is, simply assume a way more sustainable method for the long run. You already know, I’m one other huge advocate of don’t do something to shed extra pounds that you simply’re not keen to maintain doing, you understand, to maintain the load off. As a result of if you happen to’re, you’re going to need to do a number of those self same behaviors without end, you understand, to maintain the load off, to maintain your health, you understand, no matter you’re doing, kind of like don’t do something to get actually match, proper? That you just’re not, you would possibly practice actually laborious, I assume, for a marathon or for one thing like that after which again off somewhat bit. However the outcomes.

Peter Morrison (10:12)
Kind of doing what you do anyway simply in somewhat extra concentrated means. Proper.

Martha McKinnon (10:15)
So it’s like coaching somewhat completely different. Your coaching is somewhat completely different if you’re getting ready your on a regular basis routine versus if you’re coaching for an occasion. Which once more, and a number of us do, proper? If we’re having to, if we’re going to be in a, the one which comes up loads for me that I’ve seen in a few the submissions of people that need somewhat assist and that they’ve

They’ve given us concepts for matters for podcasts. I seen a few occasions individuals say I’ve occasions developing. I have to, you understand, my grandkids are getting married. I’ve received an occasion and all of us do this, proper? We’re going to our reunion. We all the time need to be our greatest and perhaps drop a number of kilos, get somewhat fitter for these sorts of occasions. However when it comes to day after day, you understand, life-style, you don’t need to get too excessive for a short while as a result of that may typically rebound in a foul means. Have you ever ever performed that the place you have been simply actually so excessive with your self for some time that it you couldn’t stick with it?

Peter Morrison (11:32)
Undoubtedly if you happen to’re doing a particular eating regimen that requires particular meals or particular preparation or explicit meals it’s worthwhile to eat in a specific order or something like that. It sounds enjoyable and effectively, it may sound enjoyable. It may sound fascinating and also you assume it’s going to be useful, nevertheless it often backfires.

Martha McKinnon (11:34)
Proper. Proper. Proper.

Peter Morrison (12:00)
I’d say, not less than for me personally, as a result of it’s not sustainable within the sense that I’d, it’s not one thing, it’s not how I’m gonna stay my life. So once I would cease that or slowly drift again into my means of doing issues, invariably, if I did lose a pair kilos, I’d kind of simply find yourself again the place I used to be, basically.

Martha McKinnon (12:30)
Proper. So kind of like, you understand, one step ahead, two steps again, you understand, if you happen to get too aggressive with your self, yeah, you actually, imply, the gradual, regular, sustainable step-by-step approaches, the one which has been confirmed within the science. I like to learn on this house when it comes to habits and habits change. I’ve learn a number of books and it’s constant, you understand, the truth that you bought to take a gradual, regular, sustainable method. In case you attempt to change an excessive amount of too quick, you get overwhelmed and it backfires on you. Identical to you stated. Yeah.

Peter Morrison (13:11)
I believe my one, for me personally, my one exception to that rule can be intermittent fasting, I kind of came across and had heard about it and I had most likely examine it. And I do know there are completely different theories about how finest to do it.

Martha McKinnon (13:16)
Mm-hmm. Mm-hmm.

Mm-hmm. Proper.

Peter Morrison (13:40)
And there’s completely different time durations, however I’ve tailored over time to simply kind of, I’d say, hearken to my physique and a few days I quick longer, some days it’s shorter, some days I don’t quick in any respect, however there’s no plan, there’s nothing I’m following. I’m simply kind of going by how I, effectively, what I’ve going that day and in addition how I’m feeling.

Martha McKinnon (13:58)
Okay. Yeah. And fasting, I’m sorry, go forward. So intermittent fasting is one thing that you simply actually launched me to. And I used to be very, very hesitant about, for plenty of causes that we most likely may dedicate a complete podcast episode to, however I, I’ve discovered fasting useful for myself as effectively. And this actually relates.

I wakened serious about this this morning as a result of as I used to be going to mattress final night time, had that dinner was lengthy over. I’d performed another chores. Um, however out of the blue there was, I thought of these, I purchased some actually good, um, they’re, however the biscotti from Costco, they really are baked in Florence. You already know, we have been simply in Italy this summer season. Oh my gosh. So I began to see these biscotti and assume, wow, a type of would actually style good.

Peter Morrison (14:45)
Actually?

Martha Mckinnon (14:54)
However then I believed, no, if you assume when it comes to fasting in your window, of consuming and the actual fact, effectively, my kitchen, I’m considering, effectively, my kitchen’s been closed now. I haven’t eaten in a few hours. If I’ve that cookie, now I’m going to need to reset the clock, proper? And it’s going to be later tomorrow earlier than I can actually be ok with consuming once more.

So I actually had that consciousness that the intermittent fasting helps me keep away from the late night time snacking that’s actually, I didn’t want something. I wasn’t hungry. It was only a passing thought. However as a result of I do quick, as a result of I do need to have, and once more, such as you, I’m not strict. You already know, I exploit my physique as a information, however for well being causes too. I imply, there’s been a number of science about all the advantages that you simply get past simply weight, proper? When it comes to well being.

So, you understand, I sometimes most likely do 12 to 14 to 16 hours extra, however most likely 12 to 14. However it was sufficient once more, as a result of we simply had an episode the place we’re speaking about nighttime cravings. And for me, simply understanding that I need to eat, I don’t need to have to attend until like six o’clock tomorrow night time to eat is sufficient to have me to say, I don’t, you understand, yeah, it was a passing thought, however no, I’d slightly simply keep it up and hold that window going.

Peter Morrison (16:20)
It makes me consider one thing you talked about in a earlier podcast about your Duolingo streak and retaining the streak going. It’s kind of the identical thought technique of you need to hold the streak going, you need to not restart your clock.

Martha McKinnon (16:27)
Proper. Proper.

Proper. You already know, it’s actually useful. So I believe it might be useful for individuals, particularly if you happen to’re an actual senseless, if you happen to’re an actual senseless muncher, you understand, I imply, this entire idea of, and I believe there’s a number of, and once more, we’re not scientists by any stretch. We’re not medical doctors. We’re simply, we’re simply two individuals sharing our experiences. That is all very anecdotal, however there’s simply one thing…

How do I describe it? I believe it’s simply, for me it’s been surprisingly useful in lot of ways in which I didn’t even anticipate. Particularly if you happen to’re used to this senseless snacking. I believe it’s good in your digestion. I was the one who simply would, even when I wasn’t hungry, if you happen to’re out someplace and the carrots are there, you’re consuming as a result of it’s there, you don’t really want it.

And assume your physique does, I believe digestion, all of this works higher if you happen to’re, don’t assume your physique desires to be digesting meals always, you understand, if you consider from an evolutionary standpoint, once more, this entire idea of feast and famine the place, the place generally you’re, you’d eat after which there’d be durations the place you wouldn’t. I’ve a sense like my physique works loads higher if it simply has occasions to relaxation and never be always digesting simply since you’re consuming it, simply since you see it.

The opposite phrases for intermittent fasting which have turn into fashionable like time restricted consuming, the truth that you’re simply limiting the hours that you simply eat, I believe might be one other simply good one thing to contemplate, simply one other guardrail, simply one other means of evaluating your relationship with meals that may be useful.

Peter Morrison (18:07)
Mm-hmm. Mm-hmm.

And I believe it’s a type of controversial approaches that, since you’ve written a number of posts on Easy Nourished Dwelling about intermittent fasting, and it’s acquired some assist, but in addition a lot…

Martha McKinnon (18:39)
Mm-hmm.

Yeah. Proper.

Peter Morrison (18:52)
Opposition, I assume, to, you understand, individuals simply don’t assume and, and that’s again to your level of there is no such thing as a one technique to handle your weight or to do Weight Watchers.

Martha McKinnon (18:52)
Proper. Proper. And I believe simply to remain open, I imply, and I’m having to remind, I imply, I believe we train and we speak about what we have to know and what we have to be taught. You already know, it’s, we are able to turn into know all of it. I do know I can, you understand, I believe, I believe I do know, I believe I’ve the solutions primarily based on like, and I’ve a extremely good trainer in my house who’s always reminding me like, you understand, you’re one over 8 billion. You actually don’t know diddly squat. You already know, your opinion is kind of meaningless.

Peter Morrison (19:19)
Mm-hmm.

Martha McKinnon (19:33)
And I believe that that’s vital to maintain remembering to all the time keep open, to all the time be taught, as a result of I can get actually caught up in the way in which, you understand, my restricted view and my restricted worldview could be very small. It’s like one individual. So if you went so my first response to you was intermittent fasting. My goodness. However then I opened myself as much as it and I experimented for myself. And I believe the very best factor you are able to do is simply not take anyone’s phrase for something. Proper.

However to attempt it for your self and provides it an opportunity and see, after which you understand, I imply, perhaps it really works, perhaps it doesn’t, perhaps some variation of it really works. Perhaps it really works, perhaps it really works on sure days of the week. You already know, perhaps it really works in sure conditions. I do know, for instance, touring, I believe that intermittent fasting, if you when if that’s the way in which that you simply’re kind of managing your life, it may well take a number of the strain off if you’re touring and also you’re in several international locations and also you’re consuming completely different meals and you’ve got much less management over what you’re going to eat, proper?

Peter Morrison (20:10)
Mm-hmm. Mm-hmm.

Martha McKinnon (20:31)
However you may have extra management over the timeframes wherein you’ll eat. And I take into consideration a number of cultures, like I used to be very into finding out, like French girls don’t get fats, you understand, they usually have a number of very strict meals guidelines. I imply, if you’re in Paris and if you happen to miss the lunch hour, there’s the eating places shut, you understand?

So whereas they may not name it intermittent fasting, they’re not consuming 24-7. There’s a breakfast time, there’s a lunch time, there’s a time for dinner, and there’s not a number of snacking in that tradition. So there’s all alternative ways to method this. I believe if you happen to get, once more, this goes again to your mindset and your openness and your angle and the way you’re feeling, if you happen to actually are approaching it with curiosity and curiosity and never overwhelming.

It could possibly turn into enjoyable to simply see it as an experiment and to play and say, effectively, I don’t have to do that without end, however I can attempt it and see what occurs. And that’s once I assume the entire journey turns into, you understand, a lot much less overwhelming. You simply take it somewhat bit step-by-step and, you understand, make it playful, make it enjoyable.

Peter Morrison (21:53)
Hmm.

Martha McKinnon (21:55)
Completely. It’s humorous. imply, I’m simply going to throw yet another factor out right here. I learn an excessive amount of, I believe, however I’m a giant fan of James Clear, you understand, the author of Atomic Habits. And I’m enjoying simply little bits together with his app. I haven’t fairly mastered it but, however I used to be doing somewhat little bit of studying and he stated that when it comes to and he’s actually turn into an skilled in understanding behavior change, proper? As a result of he’s learn tons.

And that’s actually his house. However he was speaking about behavior change. And he stated that there are 4 issues it’s important to think about or questions you have to be asking your self if you’re attempting to develop a brand new behavior or break an previous behavior. Really, it was if you’re attempting to construct a brand new behavior. He stated, ask your self, how can I make this apparent? How can I make what my new behavior straightforward?

How can I make it engaging and the way can I make it satisfying? So all these issues are very constructive, proper? When it comes to…

How can I introduce this into my life? So for instance, me, if I’m eager to do extra yoga, I’ll typically simply go away my yoga mat unrolled in my bed room. So it’s now apparent, proper? It’s like, and I don’t need to get on it for a very long time, however I ought to do a few yoga stretches. may do a number of down canines. have a couple of minutes. So if you begin serious about that, how can I make this apparent?

Peter Morrison (23:11)
Hmm.

Martha McKinnon (23:27)
How can I make it straightforward? We’re actually speaking about taking the stress out of it, proper? Making it extra enjoyable sort of off matter, however.

Peter Morrison (23:39)
Nicely, no, however that makes me consider one thing we’ve talked about previously and one thing lots of people write in about is making meals simpler and meal preparation simpler. Nicely, there’s much more ready meals within the supermarkets today, or how do you repurpose your leftovers?

Martha McKinnon (23:49)
Proper? Mm-hmm.

Peter Morrison (24:09)
And if you happen to, you you narrow your veggies up otherwise you prepare dinner a giant batch of veggies and you place them in your container within the fridge, you may have a large number of substances able to go that aren’t in anyone dish, however you’ve received some leftover rotisserie rooster and you would simply put collectively a meal simply by assembling a number of substances. You don’t have to start out from scratch each time.

Martha Mckinnon (24:17)
Proper? That’s actually, that’s a fantastic level. imply, trigger a number of us do wrestle with the feeding of ourselves.

And this can be a wonderful means if we begin serious about that when it comes to our cooking or method to consuming, it’s completely, completely spot on. need to make it like, like apparent. I discovered that to be true too, as a result of I received myself a brand new air fryer for Christmas and it’s like sitting proper on the counter. And like, so now it’s apparent .

Martha McKinnon (24:55)
If I needed to go pull it out of the pantry or pull it out of a cabinet, however I’m utilizing it as a result of it’s proper there. So if you happen to actually begin to consider the best way to arrange your life, you understand, if you wish to eat extra fruit, like have the fruit bowl proper on the counter, proper? It’s apparent if you’ll. So that is one other nice exploration that we may actually apply to what we’re attempting to assist individuals accomplish right here, you understand, round making more healthy consuming simpler and extra enjoyable.

Peter Morrison (25:25)
What have been the 4 suggestions once more? Apparent, straightforward.

Martha McKinnon (25:27)
So apparent, straightforward, engaging, and satisfying. So we’ll hold enjoying with that as a result of that’s actually kind of the inspiration. I imply, from which he builds, there’s much more round behavior change. However I believe the extra we perceive about human habits and behavior change and the best way to make this straightforward on ourselves.

Peter Morrison (25:34)
Simple.

Martha McKinnon (25:54)
It doesn’t, imply, once more, this goes again to the entire, my entire senseless consuming factor that, that, that these shifts actually, have been so useful they usually have been, it was really easy, you understand, you simply, and it’s apparent and simple. so, yeah, that is one thing we’ll, we’ll positively need to be exploring extra, as we proceed these periods.

Peter Morrison (26:17)
And simply keep in mind, there is no such thing as a proper means, there may be solely the way in which that works for you.

Martha McKinnon (26:19)
There’s no proper means. There’s no proper. There’s no proper means. There’s no a method. There’s the way in which that works for you. And so that you need to tailor this system for you. You don’t need to attempt to pressure your self into right into a program that doesn’t work.

All proper.

Peter Morrison (26:37)
That is very useful. Thanks.

Martha McKinnon (26:41)
We’ll see you quickly.

Peter Morrison (26:44)
Have a fantastic day everybody. Bye.

Martha McKinnon (26:44)
Bye bye.

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