In episode 3 of the Easy Nourished Residing podcast (https://www.youtube.com/@MarthaMcKinnon), hosts Martha and Peter focus on private updates, together with their experiences with cooking and using air fryers. They then delve right into a heartfelt query from a listener about physique picture and weight notion, exploring the frequent wrestle of not recognizing one’s weight and physique adjustments and the impression of societal expectations on self-worth. The dialog emphasizes the significance of self-compassion and mindfulness in addressing these points.
Key Takeaways
- It is not uncommon for us people to expertise distorted physique picture perceptions.
- Reference factors like clothes match will help gauge weight adjustments.
- Self-worth is just not tied to weight or look.
- Aware consuming can enhance consciousness of physique adjustments.
- Cooking ought to be enjoyable and adaptable to non-public preferences.
- Air fryers is usually a versatile cooking instrument.
- Self-compassion is essential for emotional well being.
- Societal expectations can distort our self-image.
- Private experiences can resonate with many listeners.
- You will need to problem detrimental self-talk with love and compassion.
Video Transcript
Martha McKinnon (00:00)
Hello, welcome to the Easy Nourished Residing Podcast. I’m Martha and that is my associate and brother Peter.
Peter Morrison (00:08)
Hey.
Martha McKinnon (00:11)
Hey, how are you doing?
Peter Morrison (00:12)
Hello. I’m good. How are you immediately?
Martha McKinnon (00:15)
Good. So that is podcast quantity three.
Peter Morrison (00:18)
Sure, we’re shifting proper alongside.
Martha McKinnon (00:20)
We’re shifting proper alongside. We’re sticking with it. We haven’t given up but. We’re not quitters. We’re going to only hold hanging in there. So immediately we have now a query that was submitted that we’re going to deal with. However earlier than we get into that, so what’s new and good in your world?
Peter Morrison (00:25)
No, but. No, but.
Properly, it’s one other week. It’s a bit hotter. In order that’s good. I’m in Southern California and the winds have died down considerably, however they’re speculated to be selecting again up once more. And there’s a likelihood of rain, I feel possibly this weekend. So fingers crossed that occurs.
Peter Morrison (01:09)
I suppose it’s fairly well-known within the Weight Watchers world, the pumpkin puree, chocolate cake combine recipe, such as you did with the muffins and cookies. Properly, I got here throughout a type of rift on that just lately the place it’s a small batch cookies performed within the air fryer. So I bought the components and I hoped to work on that immediately, however I haven’t had time.
Martha McKinnon (01:19)
Enjoyable.
Peter Morrison (01:32)
However that’s one thing I’ll hopefully do within the subsequent couple days and being a small household of two. I really like baking. However we neither of us like having a number of sweets round, so I feel this makes both 4 or six cookies. I really like utilizing my air fryer, however I don’t assume I’ve actually tried baking in it but, so I’m curious to see how they end up.
Martha McKinnon (01:48)
Cool.
Martha McKinnon (02:02)
Enjoyable, that’s enjoyable. Yeah, pumpkin puree is absolutely a kind of magical secret components, proper? That’s used as a substitute in many alternative baked recipes, reducing away, know, reducing and also you’re including, you’re not solely, you already know, reducing away energy, however you’re including like vitamin, you already know, which is the extra, the extra nourishment and the extra vitamin we can provide our our bodies, I feel the happier they’re.
Peter Morrison (02:13)
Mm-hmm. Mm-hmm.
Martha McKinnon (02:26)
That’s proper.
Peter Morrison (02:26)
It’s straightforward to swap too, as a result of if you happen to don’t like chocolate, might use vanilla, you would use a spice cake, it’s so easy to adapt.
Martha McKinnon (02:31)
Proper. Yeah, enjoyable. And I just like the air fryer, I handled myself to a brand new air fryer for Christmas, my Christmas reward to myself and I’m having enjoyable with it. It’s type of like, I really feel like it’s a must to hold discovering methods to make cooking enjoyable. And ceaselessly I’ve stated like my gradual cooker, I simply find it irresistible as a result of it’s really easy. On the spot pot (affiliate hyperlink), type of nonetheless sort of a love hate as a result of I really feel prefer it wants a bit extra consideration possibly than I’ve typically.
Martha McKinnon (02:59)
However air fryer, this explicit air fryer, yeah, I’m having lots of enjoyable with it. I roasted my first batch of potatoes. I imply, am I excited that potatoes are like, as an Irish lady, that potatoes at the moment are zero factors on Weight Watchers? So yeah, so I simply roasted potatoes in it just lately and acquired a rotisserie rooster. So discuss a simple dinner, proper? Simply roasting the potatoes, you already know, carving up the rotisserie rooster and making a bag of salad. And it’s like dinner, imply, dinner doesn’t get a lot simpler than that. And so, yeah.
Peter Morrison (03:08)
Cool. You could possibly in all probability throw even some like broccoli florets in with the potatoes. And so what I like concerning the air fryer is I agree with you on the On the spot Pot (affiliate hyperlink), I find it irresistible, however I nonetheless, I’m snug, however I’m not snug experimenting with it, the place the air fryer, I’m on the level now the place I really feel like I’ll choose an ingredient, choose some spices and I really feel snug simply type of enjoying round versus following one thing strictly step-by-step, which is the place I’m nonetheless at with my immediate pot.
Martha McKinnon (04:10)
Yeah, and the air fryer, I observed a couple of questions which have are available from readers for advised matters. And I feel there have been a pair, you already know, individuals wanting extra air fryer recipes. And that’s going to be one thing to contemplate as a result of what I’m hoping to assist individuals perceive is you don’t really want a recipe particular to the air fryer. You simply have to think about it as a distinct machine and sort of perceive a number of the ins and outs.
Martha McKinnon (04:35)
And I feel that’s going to create lots of flexibility and freedom for individuals if they only begin pondering of it as like a mini oven in order that something you possibly can prepare dinner within the air fryer, something you possibly can prepare dinner within the oven basically you possibly can prepare dinner within the air fryer. Simply serving to individuals perceive that it doesn’t should be recipe particular and that may simply offer you tons extra freedom as a result of you can begin, it’s like effectively any sheet pan recipe proper however if you happen to had been making simply you need to simply sufficient for one or two it will completely work within the air fryer.
Peter Morrison (04:44)
Mm-hmm. Proper.
Yeah, I feel I learn someplace it was the air fryer was described as a small countertop convection oven with a scorching air blown round.
Martha McKinnon (05:07)
And it’s self-contained, which makes it good. It’s straightforward to wash. It’s proper on the counter. It’s nice for like one or two, proper? You recognize, and it makes it enjoyable, you already know? So yeah, so there will probably be extra concerning the air fryer to come back.
Peter Morrison (05:18)
Yeah. Cool. Trying ahead to it.
Martha McKinnon (05:28)
All proper, so we could transfer on to our query?
Peter Morrison (05:32)
Sure, completely. I’ll learn it. One second. So this query got here in from a reader from Easy Nourished Residing. Her title is Patty. And her query or remark is, I consider Weight Watchers is the very best, top approach to lose and preserve one’s weight. I’ve adopted Weight Watchers on and off since 1978. My query could be uncommon.
Peter Morrison (06:00)
Through the years, I’ve observed that when I’m heavy, I don’t notice how heavy I really am. And when I’m slim, I by no means really feel slim sufficient. Again in 1979, I weighed 106 kilos. I used to be 5 ft, one inches tall. But I nonetheless believed my thighs had been large. I look again at footage of me rising up and I used to be not heavy, however I used to be instructed I used to be. Is there a reputation for this?
How can individuals overcome this? Thanks a lot, I actually take pleasure in your website.
Martha McKinnon (06:37)
I imply a extremely heartfelt query and one which I completely associated to. I do know she stated you already know is there a reputation for this and I virtually assume it’s known as like being human as a result of I don’t assume it’s possibly as unusual as we expect it’s. You recognize we have now these ideas inside our heads and we expect that we’re uncommon and we’re the one individuals to have them, and then you definitely put it out into the world and I feel we’re gonna discover out lots of people have had this expertise. I do know I’ve. I imply, it simply completely resonated with me as a result of what bought me to Weight Watchers within the first place again within the early Nineteen Nineties was not, not essentially how I felt. it was seeing an image of myself. I knew my garments had been getting tight. however I wasn’t one to weigh myself and I felt okay.
And I feel, weight goes up and down so steadily that it’s not such as you out of the blue have this main shift in how you’re feeling. It’s simply not the way it works. And once more, I’ll return to senseless consuming round that the place he mainly stated that we want…
What’s the phrase he used? going to have to have a look at my notes right here that we want reference factors, virtually benchmarks and reference factors to know whether or not we’re gaining weight or not. That’s why you get on the size, proper? Or from how your garments are becoming, proper? Proper. The belt out of the blue such as you’re having to maneuver your belt in or belt out the belt notch. So that you want these exterior reference factors as a result of in and of itself, we don’t actually really feel it.
Peter Morrison (07:57)
That’s what I personally use, yeah.
Martha McKinnon (08:07)
We’d really feel the best way I typically will really feel it’s like on my yoga mat. Like if I’m attempting to do a sure pose and I really feel like my stomach’s getting in the best way, then that might be a clue. However once more, that’s type of an outdoor benchmark, proper? Or if I’m out of the blue attempting to stroll up and down stairs and I’m like, my gosh, this feels prefer it’s taking extra effort or much less effort.
Peter Morrison (08:14)
Hmm.
Do you discover a distinction in vitality ranges or like, you’re feeling sluggish or do you stay awake effectively?
Martha McKinnon (08:37)
However once more, these may need to occur over time earlier than it dawns on you. It could be so gradual. I typically discover it extra when the scales happening, like out of the blue you’re like, I’ve extra vitality. Proper. Or like I stated, I typically really feel it on the yoga, like on the yoga mat, like if you happen to’re doing a pose, like a plow pose or one thing, and out of the blue it’s like, my God, my stomach’s in the best way. However in any other case, I feel we simply we don’t know.
Martha McKinnon (08:59)
In Senseless Consuming, Brian Wansink refers to a case in his ebook of people that have been in jail or in jail or in jail for a sure period of time. And also you you get matriculated by they usually put you in an orange jumpsuit that’s very mild, type of unfastened. And, and out of the blue you get out a couple of months or few years later and also you go to place your garments on they usually don’t match anymore. And it’s like, what’s that about?
Peter Morrison (09:25)
Hmm.
Martha McKinnon (09:28)
And, and they also requested these individuals and it’s like, you didn’t know, you didn’t have that sense that your pants had been getting too tight since you had been on this. It wasn’t as a result of the meals was nice, you already know, wasn’t, however it was actually the truth that they didn’t have that benchmark. It’s like, effectively, I all the time knew when my belt, after I wanted to loosen my belt, that it was time or my pants had been getting too tight, that it was time to love handle this. And so that’s simply one other reflection of the significance of the truth that this isn’t uncommon, that this occurs lots the truth that we simply probably not don’t actually really feel it.
Like if you happen to shut your eyes proper you’re going to really feel how you’re feeling. You’re not going to, you already know, except you’re sporting pants which can be manner too tight, proper? You’re simply going to really feel how you’re feeling. You’re not going to really feel heavy or mild or, or no matter. In order that’s a extremely nice consciousness that she had. imply, and it, and it’s, I feel quite common. And like I stated, I began Weight Watchers due to an image, and I adopted by on it. Trigger like, trigger the image was stunning to me. The truth that I actually, regarded lots heavier in that image than I had noticed myself even within the mirror. And that may occur too, proper, as a result of the digital camera can…
Peter Morrison (10:35)
add 10 kilos.
Martha McKinnon (10:35)
can deceive us a bit bit. In order that’s a part of it and I feel many individuals will inform you that it was, it was a remark anyone made or an image that they noticed that brought on them, you already know, or usually it may be that, that may trigger them to point out up for his or her first Weight Watchers assembly.
Martha McKinnon (10:59)
And I did, and I stepped on the size and I had no thought how a lot I had weighed, as a result of I didn’t weigh myself repeatedly. So I feel that’s fairly frequent that that does occur. And the identical factor on the opposite aspect of it. I imply, I’ve had each experiences that Patty’s describing. There have been occasions after I bought fairly vigilant. I used to be following this system actually intently. I used to be main Weight Watchers conferences in Phoenix and bought effectively beneath my objective weight.
As soon as I bought beneath my objective weight, I’m virtually like teetering on the type of the low finish of the vary and didn’t actually really feel too skinny by any sense. I’d look within the mirror and say like she did, these thighs might use a bit work. And it was solely like, once more, seeing an image of myself the place I regarded like, assume mother at one level was calling me olive oil, as a result of my hair was darkish and I used to be, you already know, I had gotten fairly slender. After which I ran right into a pal who simply hadn’t seen me shortly and was like, are you okay? Are you sick? So in her thoughts, I had type of tipped, you already know, extra slim than I had in all probability ever been and it didn’t, like wasn’t feeling it, wasn’t feeling it.
Peter Morrison (12:17)
I’ve really had that have too with, yeah.
Martha McKinnon (12:19)
Yeah. And so, so I feel that that may occur. And typically you want a actuality test, you already know, momentum can construct, I feel in both route and you may get to the purpose. And I imply, and that may occur the place individuals typically, once more, and this will occur the place out of the blue you get to your objective weight and I’ve seen this and out of the blue it’s like, effectively, however I’ll simply lose 5 extra kilos or 10 extra kilos. It’s like, effectively, I don’t actually really feel the best way I assumed it will really feel.
Peter Morrison (12:26)
You’re proper.
Martha McKinnon (12:43)
So I’m going to only hold going and that may get actually harmful too, proper? As a result of it’s like, it’s possible you’ll once more want some benchmarks within the different route to say, effectively, so far as a wholesome individual, this in all probability is so far as you might want to go. So I feel technically what they might name that might be a distorted physique picture. I imply, I feel that that’s the terminology that they might say that in some way your notion of the place you’re doesn’t match type of the target actuality of it. And I feel that that’s fairly frequent. I feel it’s in all probability if it’s one thing that you just actually wrestle with, after all, there’s in all probability exterior assist that you’d need to search out for that. But when it’s simply that type of regular sense, I feel it’s simply one thing you need to concentrate on. The opposite factor Patty was on the lookout for was like, how do you take care of that?
Peter Morrison (13:30)
Hmm.
Martha McKinnon (13:30)
How do you deal with that? I feel there are many, you already know, our society I feel can contribute to it, proper? I feel that the expectation about what we’re speculated to seem like may be fairly unrealistic, proper? In comparison with what media places on the market versus what’s actual. Issues that folks have stated to us in our previous, possibly as kids can actually keep on with us and hold us seeing ourselves or pondering of ourselves as…
You recognize, imply, dad by no means meant to say something to me that might stick with me, however he as soon as known as me his large husky daughter. And that also runs by my thoughts. I don’t assume it will matter how slender I bought it. In some moments, I’m all the time going to really feel like the massive husky lady, you already know. So it’s a must to simply know that. And I feel I notice it and know that simply since you assume it doesn’t imply it’s true. Proper. And so step again and simply type of test with your self and ask your self, effectively, I’m feeling like my thighs are actually heavy, however is that actually true? So all the time be asking your self these questions. After which I feel simply a number of self-compassion. I feel we simply should be taught to work together with ourselves and discuss with ourselves the best way we might discuss with a extremely expensive pal. And I feel…
Peter Morrison (14:53)
Mm-hmm.
Martha McKinnon (14:54)
Generally the messaging, the issues we are saying to ourselves typically we might by no means I imply we might simply by no means say these issues to anyone we beloved and cared about. We have to love and care about ourselves sufficient to have a distinct dialog with ourselves and to be keen to say to ourselves what we might say to anyone else. You recognize and to know ceaselessly I imply your our self-worth isn’t ever tied to a quantity on the size or what we seem like, proper? That our self-worth is completely distinct and completely separate.
And the opposite factor, so along with being actually compassionate with your self and giving your self a number of, you already know, constructive self-talk after which checking, you already know, checking that the pondering in your head and actually difficult, is that this actually true or is that this just a few outdated, you already know, reminiscence from many years in the past?
After which simply, I feel, being much less centered on the variety of the size or being much less centered on how we glance and extra attuned with the entire fantastic issues our physique does for us and the way we really feel. Be grateful that our legs permit us to climb up the steps, empower us by our days and our arms are capable of hug the individuals we care about. I feel simply shifting, once more, pivoting our pondering round this may be actually, actually useful.
There’s a lot written across the energy of that self-compassion and I’ve been doing fairly a little bit of enjoying with meditation, mindfulness meditation for a few years now. There’s simply a lot analysis that reveals this energy of actually sending your self and speaking to your self in a constructive manner and may be actually useful in your general well being and wellness. So there’s my ideas round that.
Peter Morrison (16:44)
Properly, I completely agree with the self worth and the not equal to a quantity on a scale. Nonetheless, with having much less expertise with Weight Watchers than you do, I’m serious about the objective weight.
Martha McKinnon (16:51)
Mm-hmm. Mm-hmm.
Peter Morrison (17:11)
Is any Weight Watchers member free to choose no matter objective weight, I imply are there pointers, as a result of on the finish of the day, the Weight Watchers program remains to be about attaining that focus on.
Martha McKinnon (17:18)
Mm hmm. Proper. And that’s a extremely good query. And so, and I don’t know if like, as a result of I haven’t been a Weight Watchers chief in a few years now, and I don’t know in the event that they’ve modified it. However after I was there, mainly, there was a variety, like what was thought-about a wholesome vary, which I feel can be primarily based on BMI. So there was a really beneficiant wholesome vary in your given top. And also you had been welcome, to decide on your weight, you select your objective primarily based on that wholesome vary.
Peter Morrison (17:37)
Okay.
Martha McKinnon (17:46)
Now if for some cause you wished to decide on a objective weight that was, and so we have now to be actually cautious too, as a result of there have been individuals who wished to enter Weight Watchers who weren’t even, they had been under the bottom weight on the load vary. Proper. In order that they clearly had some consuming, that they had some disordered physique picture and or consuming points the place you’re like, you’re probably not, you possibly can’t even come to Weight Watchers since you, should be a minimum of 5 kilos above the low finish of the vary.
That’s only a, and that’s a well being, that’s a well being prevention towards people who find themselves, who’ve some actual points round dysfunction consuming. You don’t need to be encouraging that. After which on the opposite finish of the spectrum, let’s say that that allow’s say like 165 is the excessive finish of the wholesome vary. And, however you already know, you’re joyful at 175, you already know, you’re feeling actually good in your head and also you’re feeling nice. You simply want a health care provider’s word to say that your physician agrees that that might be a wholesome objective weight for you and also you usher in that word after which you possibly can even, you possibly can have a objective weight that exceeds the excessive finish. So it’s a extremely liberal coverage. It was after I final was conversant in it.
Peter Morrison (18:55)
Mm-hmm. Okay. Good.
Martha McKinnon (18:59)
The rest? I used to be simply ready for you. thought you may need a query or observe up.
Peter Morrison (19:02)
No, no, I used to be pondering again to if we addressed all of her feedback and I feel I used to be simply skimming it once more.
Martha McKinnon (19:09)
So simply need to say thanks, Patty, for that as a result of that was actually heartfelt. I feel that was a really private share and I admire it as a result of it did convey up lots for me. And I feel it’s actually going to be useful for a lot of readers who’ve had related emotions and experiences. So thanks very a lot for that.
Alright, in order that’s the tip, guess of our third podcast. So thanks a lot for tuning in. And we’d like to have you ever subscribe if you happen to’re so inclined and in case you have and share the video with anyone whom you assume may discover it useful. And in case you have concepts or options for different matters that you just want to have explored.
Peter Morrison (19:37)
Podcast quantity three. Or share this video with anybody you’re feeling may discover it useful.
Martha McKinnon (20:00)
Please share them within the feedback under and we’ll see you once more quickly. Take care. Bye bye.
Peter Morrison (20:03)
Thanks. Have an excellent day.
