Down To Earth PCOS Nutrition Podcast

Hello everyone! Welcome back to the Slim & Satisfied Podcast with me, Dafna Chazin. Today’s episode is part one in a two-part series of episodes dedicated to helping you make your kitchen PCOS-proof. As I’ve discussed in previous episodes, PCOS can be managed extremely well through diet. In fact, being deliberate in the food choices you make can oftentimes be more powerful than any other treatment, including medications, when it comes to healing PCOS and dealing with its many symptoms such as acne, mood swings, and cravings.  Because our surroundings largely influence our food decisions and behaviors, I want to help you build the best environment for yourself within your kitchen. This will optimize your chances of seeing transformational results and keep your decision-making when it comes to food simple and easy. To do so, I’ve created a step-by-step process for PCOS-proofing your kitchen laid out in a helpful guide you can find below and that I’ll be discussing over the next two episodes.  In today’s episode, I focus on the first step to creating a healthy kitchen environment: The 3P Purge. You want to get rid of any food inside of your kitchen or pantry that may be pro-inflammatory. To do so, I outline the 3 types of items to look for when purging your pantry. They include:  Pure sugar, or any high sugar foods Processed-carbs, or foods that provide lots of carbs and calories but hold no nutritional value Pro-inflammatory oils, such as various “vegetable” oils I explain in detail the types of foods these three P’s often hide inside and why they can be so detrimental to our diet. I also offer alternatives to keep around instead of these foods that are much better for women with PCOS. So, listen with me, download the guide, and take the first step towards building a healthier, more encouraging kitchen environment in your own home.  What You’ll Learn in This Podcast Episode: The importance of cooking at home and its health benefits  Tips for making cooking at home easier What foods to eliminate from your kitchen to create a more PCOS-proof environment  Recommendations for food alternatives to keep inside your pantry  Helpful Links: Find my “PCOS-Proof Kitchen Guide” at: dafnachazin.com/pcosplan Questions? Email me at: [email protected] Join me on IG: @dafna_chazin

Welcome back, Ladies! Thank you for joining me, Dafna Chazin, for another episode of the Slim & Satisfied Podcast. Today, our topic is simplifying weight loss where I'll be sharing with you some of the best strategies I’ve learned to help keep the weight loss process straightforward and simple.    Putting our life on hold to lose weight makes the process become an obstacle that we’re less likely to stay dedicated to. However, by keeping a plan easy and straightforward, we’re more likely to smoothly integrate healthy habits into our lives and practice them consistently, which is the key to healthy living.   So, in order to guide you in simplifying your weight loss plan, I outline three main principles that are easy to follow but will keep you on track towards your weight loss goals. They include: Stimuli Narrowing, which entails limiting our choices so that we’re less stimulated by food The Power of One, or, concentrating on only building one new healthy habit at a time Setting Boundaries and Thinking about Personal Negotiations, so as to set yourself up for success in future situations  I elaborate on each of these 3 principles in the episode, offering advice I’ve given to my own clients as well as learned from working with them. Women are most likely to fall off of their weight loss plans when life becomes too hectic or overwhelming. By sticking with these principles, however, you'll simplify your weight loss plan so that it is manageable and stress-free, even during times when life gets demanding.   What You’ll Learn in This Podcast: The 3 steps to take in order to simplify your weight loss plan Ways to streamline your food environment so it's not hyper-stimulating How to identify which unhealthy habits in your life need to be focused on the most How to best communicating with loved ones and yourself about your weight loss needs   Helpful Links: Questions? Email me at: [email protected] Join me on IG: @dafna_chazin

Hello again and welcome back to the Slim & Satisfied Podcast! In today’s episode, I am joined by holistic health coach, Kristin Burdi, who dedicates herself to helping women heal their relationship with food, particularly women with PCOS.  Kristin shares with us her personal struggles with food and the negative relationship she had with eating before her PCOS diagnosis. She then explains how her diagnosis actually helped her to shift her lifestyle practices and self-image for the better.  Together, Kristin and I discuss how the recognition of a hormonal imbalance should encourage reflection on self-care and emotional healing. Kristin opens up about how in the past, she was afraid of food, connecting this fear to her negative self-image. She does so to show us the important role our thoughts play in our relationship with food and how often times when we’re taking steps to heal regarding our diet, we need to do the same regarding our own self-perception.  Kristin and I recommend that women take the time to figure out what self-care works best for their body, personality, and lifestyle. Kristin also shares her best daily practices that have helped her develop a healthier self-perspective, such as:  Journaling  Morning pages Meditation  She recommends incorporating these into our lives as quick and easy ways to combat those negative feelings that make our relationship with food more difficult.  What You’ll Learn in This Podcast: In today’s episode, Kristin shares with us the steps she took after her PCOS diagnosis in order to realign her body’s hormones. She also breaks down her personal practices in moving forward from emotional eating or mental negativity, offering tips to those of you that struggle with similar challenges.     Helpful Links: Kristin’s website: https://dailysmilebykristin.com Kristin’s Instagram: https://www.instagram.com/dailysmilebykristin/ Holistic Women's Health - Hormones & Mindset Facebook Page: https://www.facebook.com/groups/dsbk.womens.holistic.health/?source_id=154610855331350

Hi Ladies! In today’s episode, I turn our attention away from the external and towards the importance of evaluating our internal mental and emotional approaches towards weight loss. Drawing from my own personal experience working with clients, I’ve learned that establishing a strong mental foundation is imperative for weight loss success.   Because dedicating oneself to weight loss is often a major life change, it’s important for us to mentally and emotionally prepare ourselves to undertake it and to set aside time to reflect on our mindsets and whether or not they are aligned to help us best meet our goals.    I understand how difficult it can be to maintain a positive mindset throughout the weight loss process, especially on the occasions when we encounter obstacles. Therefore, I share my “Three Pillars of the Weight Loss Mindset,” which include:   Owning your decisions. Recognize the choice you have every time you eat and be empowered by it. Always be planning in order to build healthy habits as well as self-confidence. Accept who you are right now, and trust that you’ll find your own unique path.   I elaborate on each of these three points, giving examples of how to implement them within your own life. By following these, I believe you’ll be able to establish a more positive approach towards weight loss that will keep you motivated, excited, and focused, week after week.    What You’ll Learn in This Podcast Episode: How your mindset can drastically impact your weight-loss goals The importance of owning your food choices Tips for creating an achievable and evolving weight-loss plan Ways to create a more positive approach towards weight loss

Hey there! Welcome back to another episode of the Slim & Satisfied Podcast! In today’s episode, I’ll be focusing on the topic of weight loss plateaus, one of the most common obstacles women encounter when trying to lose weight. I understand how frustrating this apparent halt in progress can be, so my goal for this episode is to help listeners better understand why weight loss plateaus occur and how best to push through them and keep moving forward.    When encountering a weight loss plateau, it is especially important to focus less on the numbers on the scale and more on the holistic progress you’re making in achieving a healthier lifestyle. Even when this progress seems invisible, simply evaluating how a healthier lifestyle has improved your energy levels, mood, self-confidence, etc. is a good way to help yourself stay on task. This mindset will help to prevent the temptation to fall back into bad eating habits as well as counter our tendencies to become overly self-critical.    In addition to helping you better define and understand why weight loss plateaus occur, I also breakdown in five steps the best ways to help yourself overcome weight loss plateaus. Here are the highlights:    Get objective and track your calorie intake more attentively Look at the composition of your diet and adjust your macros Evaluate your sleeping patterns Eat based on your circadian rhythm Experiment with exercise   I dive deeper into how each step might serve as a simple solution to what seems like a brick wall of a problem, so as to help you continue on your path forward. I also advise on what not to do when experiencing a weight loss plateau, discussing actions that can often lead to negative thoughts and feelings. Instead, I encourage using the experience as a time for further self-growth, which can continue fostering a healthy and positive mindset.    What You’ll Learn in This Podcast Episode:  A 5-step process for how to overcome weight loss plateaus Tips for how to weigh yourself properly at home Several explanations for why a weight loss plateau may occur Advice for what not to do when facing a weight loss plateau Links Mentioned Today: “A Power Through Plateaus Checklist/Cheatsheet”: www.dafnachazin.com/plateaus “Episode 10 - PCOS Basics Part 2 – Success Boosters”: https://dafnachazin.com/pcos_basics_part_2/

Welcome back to episode 16! This is a good one that you'll want to listen to very closely. That's because I am revealing the BIGGEST LIE in weight loss today. I often see women complain about not losing weight despite exercising and feeling frustrated that their efforts at the gym are not showing on the scale. This is actually hardly surprising to me since many studies and lots of experience in this field has taught me that, while exercise is super healthy for our bodies, it does nothing for us in terms of weight loss. This episode is full of information regarding the main reasons we often find diet to be a much more powerful tool for weight management. We also talk about why the best workout cannot undo an healthy meal. What you'll learn in this podcast episode: The basics of human metabolism Why focusing on exercise is a waste of time for weight loss The reasons we tend to overeat when we work out 3 (non-weight related) benefits of exercise that keep me going back for more! Links Mentioned Today: My insta page- come hang out! https://www.instagram.com/dafna_chazin/

Welcome back to Slim and Satisfied! Today’s episode is a bit different than previous ones as I’ll be focusing on a topic I don’t talk about frequently – weight loss medications. I realize that for many people, the thought of using medications for weight loss is scary and even upsetting. And I can totally relate to that. Using medications is never my first choice nor do I believe they can work for every person. However, my goal is always to educate, inspire and equip you with knowledge that will help you find the right path to weight loss. Weight loss medications are something you may encounter as you begin the journey (by scrolling social media or speaking to your doctor) and I believe having a good understanding of what they are and how they work is important.  I’ve also been receiving a questions on this topic and also seeing many threads on social media that reflect some confusion – so let’s clear things up!  Important note: the medications discussed in today’s episode are drugs that must be prescribed by a doctor and are not available over the counter, these aren’t nutritional supplements. And, since these are prescription drugs and I am not a doctor, what you’ll hear from me today is my personal opinion about these meds and what I’ve learned over the past decade working on and off with clients who used these medications to augment their weight loss efforts as well as with doctors who prescribe them. This information is not meant to replace medical advice. What are weight loss medications? There are 4 relatively new weight loss medications that are have been FDA approved around 2012 for use in weight loss. They are sold under the brand names: Belviq, qsymia, Contrave, and Saxenda. While these medications are all indicated for use in weight loss, they have different mechanisms of action and different ingredients. What’s important to know is that they do not cause a weight loss in and of themselves. They simply curb appetite and reduce feelings of intense hunger. This helps individuals control portions and eat less, which aides in weight loss. Who are they for? Weight loss medications can be helpful as a tool for individuals looking to lose weight who are dealing with excessive hunger. They work, for the most part, on reducing activity in parts of the brain that control appetite and desire for food. These medications are not helpful in situations where emotional eating is a major source of overeating. Also, it’s important to know that, like many other tools, medications for weight loss only work when they’re combined with a healthy eating plan.  This episode will help you understand the specific situations where medications can be helpful, what results you can expect and how to prevent weight regain once you wean off the medication.   What you’ll learn in this episode: If and when would it be appropriate to think about adding a medication to your routine. The specific ways weight loss medications can aide weight loss. What are the typical weight loss results as well common side effects How my clients made medications work while they establish healthier habits for life Make sure to head on over to Instagram and say Hi!  

Thanks for tuning in to another episode of the Slim & Satisfied podcast with me, Dafna Chazin. In today’s episode, I sat down with Rosemary Logue, a registered dietitian with over 30 years of experience with nutrition and wellness. She works in the weight loss industry and participates in the Ornish Lifestyle Medicine Program to reverse heart disease. She and I discuss one of her fortes, plant-based eating. What is Plant-based Eating? What are the benefits? It’s simple, really—eat more plants! This means consuming fruits, vegetables, and whole grains in their most natural state. We should be filling up 75% of our plate with these things. Rosemary breaks down some of the benefits of a plant-based diet: It can prevent (or even reverse) heart disease Reduce the risk of cancers associated with hormone imbalance Lower blood pressure Lower lipid profiles It can improve overall emotional wellbeing In addition to these benefits, eating a plant-based diet can help push out other unhealthy foods. As Rosemary says, no one got here because they ate too many vegetables. Animal products can disrupt our digestive health and cause an imbalance in the bacteria of our gut. Women tend to deal with these issues especially. By eating a plant-based diet, some places in the world even see less infertility and hormone-related issues. How to get started Rosemary shares some tips on how to get started eating a plant-based diet. Add bulk to your meals with whole grains and legumes. This will also add protein and fiber, adding to your fullness. Try using “bowls” as meals. Fill up a bowl with healthy, non-starchy vegetables and use animal products as more of a condiment. Take time to shop and prepare your food. Carve out that time every week and start to include it in your routine. Lower the cost of fresh produce by going to misfit vegetable websites and have them delivered every week. Just eat more plants! The Ornish Lifestyle Rosemary explains that the Ornish lifestyle isn’t only your diet, it’s the amount you exercise, how well you manage stress, and how much support you feel. For people with heart disease specifically, the lifestyle is able to hone in on fat, as the diet is less than 10% fat. But even if you don’t have heart disease, you can still feel the benefits of moderation. What you’ll learn in this podcast In today’s episode, Rosemary shares with us some insight and information regarding plant-based eating, its benefits, and how to get started. She also gives some tips on how to eat more plants while still consuming all the nutrients our bodies need to function properly. Links https://www.misfitsmarket.com/

Hey there! Welcome back to the Slim & Satisfied podcast with me, Dafna Chazin. Today, I want to clear up some confusion regarding intermittent fasting. I’ll explain what exactly intermittent fasting is, how it relates to things like keto, who can reap the benefits of fasting, how you can implement it in your wellness plan, and what a typical day looks like. To me, intermittent fasting isn’t really a single diet or strategy. This isn’t any sort of silver bullet, but it can be used as a helpful tool to augment a healthy diet in terms of nutrition, movement, and mindset. Not all fasting is created equal, and not everyone should be fasting. I’ll be sure to delve into some guidelines on how to practice sustainable habits throughout your weight loss journey. What is fasting? There are several types of fasting, but not all of them are sustainable and even fewer can help women with PCOS. These first two strategies I would not recommend. Alternate Day Fasting. In this strategy, you eat as you normally would and the following day, drink only water. Energy Restricted Eating. Here, you eat 500-700 calories a few times a week. All other days are a higher amount of calories. The strategy I would recommend is Time-Restricted Fasting. This type of fasting limits your feeding window to 8-10 hours every day. You can pick any window of your day that you like. It can flow nicely with 80/20 eating and doesn’t focus on overindulging or over-restricting. It’s a great way to practice mindful eating. Benefits of Intermittent Fasting There are plenty of studies that show the benefits intermittent fasting can have on our health and wellness, especially for women with PCOS. Intermittent Fasting can cause favorable changes in how we metabolize food, allowing our body to focus on changing its source of energy from glucose to fat. Produces Ketones as a result of breaking down fat, helping mental clarity. Syncs our eating with our circadian rhythm (check out PCOS Basics Part 2) Reduces cardiovascular risks by lowering LDL cholesterol and reducing plaque-forming hormones. Lowers insulin levels and improves insulin resistance. For women with PCOS, this is highly beneficial because it can also reduce high sugar cravings, reduces the production of androgens, and can help with weight loss. It’s highly flexible. It shifts the focus away from food and calorie restriction. We naturally cut out calories when we have a limited time to consume them.   How to get started There are a few key tips I want to share to help you implement this time-restriction based fasting and fully reap the benefits it can provide. Start off with a larger feeding window—try 12 hours and work your way to 10 or 8 every day. Take a look at your schedule and find a time in your day that works best for you. I suggest aiming to end your window on the earlier side. Make sure to still eat 3 meals a day or 2 meals and 2 snacks. Fewer carbs towards the end of your day. Don’t calorie restrict! Who shouldn’t fast? People with blood sugar fluctuations People who are hypoglycemic People with adrenal fatigue Anyone with disordered eating Women who are pregnant or breastfeeding.   What you’ll learn in this podcast What intermittent fasting is The benefits of intermittent fasting How to implement intermittent fasting Who can benefit from intermittent fasting Helpful Links https://dafnachazin.com/pcos-basics/ https://dafnachazin.com/pcos_basics_part_2/

Hey There! Welcome back to the Slim & Satisfied podcast. I’m really excited about today’s episode because I’ve brought on my first guest, Jeanine Miles. Jeanine is a licensed professional counselor (LPC) who helps women with their mental and emotional wellness as they navigate through their weight loss journey. Jeanine has been counseling women for over 15 years and provides an eclectic approach to treatment with Cognitive Behavioral Therapy as the theoretical foundation. I have brought Jeanine on the show today since women with PCOS often struggle with depression, anxiety, low self esteem and sometimes even disordered eating. One of the ways Jeanine helps women overcome such issues is a concept called The Emotional Bank, which was first presented by Dr. Stephen Covey. Her version of an emotional bank centers around the idea that we have control over the deposits and withdrawals we make from our emotional account. This means giving yourself positive affirmations every once in a while and avoiding negative comments towards yourself. If you’re able to refocus your energy into feeling more confident in your life, things like weight loss and general wellness will follow. Rejecting the idea that you need to justify taking care of yourself and show love towards yourself, everything else becomes secondary. We’re so programmed to focus on the negative that it takes real self-awareness to reframe struggles into positives. So, how can an emotional bank help with weight loss specifically? Jeanine shares three tips: When you have the confidence to be yourself, weight loss will come naturally. If you’re telling yourself positive affirmations, eventually you’ll start to believe them. It doesn’t have to be big or even physical, but be sure to notice your accomplishments. Don’t beat yourself up over being imperfect. Slipping up is human. Try to shift away from the all-or-nothing mentality that traps you in the mindset that you don’t deserve to look good. Be nice to yourself! Don’t get caught up in unrealistic expectations! What about women with PCOS? Because women with PCOS have a higher incidence of anxiety and depression, Jeanine offers insight into how an emotional bank can help. She says the key here is learning to love yourself and accept who you are, where you are. She suggests taking 5 minutes just before bed or before you start your day to self-reflect and think about anything positive you’ve done or will do. Remember, these don’t have to be big wins every single day! Small stuff is just as meaningful.  What you’ll learn in this episode In this episode, Jeanine and I talk about the concepts of an emotional bank and how we can utilize a positive mental attitude to help women with PCOS navigate through their weight loss journey. She gives tips on how we can practice self-affirmation and how to carry that momentum into other aspects of our wellness and mental health. Links: Information about Jeanine can be found on this website: https://ctrfamilyguidance.com/ And via phone at: 856-261-6829

Hey there!  Welcome back to part 3 of the PCOS Basics series, today we're talking about supplements since this is often a key component of a healthy PCOS diet. Although a good meal plan is often all you'll need to stay healthy, many women with PCOS would benefit from supplementing their diet with specific vitamins to boost their health and reduce PCOS symptoms more quickly and easily.  However, when it comes to supplements, we want to be strategic with how, what, and why we’re taking. Our main goal with supplements is to fill gaps and ensure that we balance hormones with food components that may not be found in our food. For that, there are several nutrients, specifically 5 supplements, that are especially helpful and will be the focus of this episode.  The 5 Supplements I often recommend to clients: Inositol Berberine and Magnesium Vitamin D Probiotics  Omega 3 Fatty Acids What you’ll learn in this podcast How to get started with supplements for PCOS The top 5 supplements that are most helpful for women with PCOS The main benefits of each of these supplements What specific things you must pay attention to when taking these supplements  Links PCOS Basics Part 1: https://dafnachazin.com/pcos-basics/ PCOS Basics Part 2: https://dafnachazin.com/pcos_basics_part_2/ My FREE PCOS Meal Prep Starter Kit which includes a 3-day anti-inflammatory meal plan complete with recipes and shopping list as well as my 3-step process to detoxifying your kitchen. Grab your copy here: www.dafnachazin.com/pcosplan Get in touch! [email protected]

Hello again and welcome back to the Slim & Satisfied podcast with me, Dafna Chazin. The focus for part two of my 3-part PCOS Basics series is on non-food related steps we can take to boost our success and support us on our weight loss journey. We want to really hone in on addressing the symptoms of PCOS like inflammation and insulin resistance and expand our perspective on steps we can implement into our every-day lives to real our goals. There are two main areas I want to cover in today’s episode. Both are key factors in treating our body well, especially if we are living with PCOS. The first success booster we can shift our attention to is sleep. I think this is one of the biggest health concerns in our lives today. People who struggle with getting to sleep and stay asleep can see the effect it has on their health. Sleep apnea, or briefly stopping breathing during sleep, can lead to cardiovascular complications, something women with PCOS are already at risk for. Feeling anxious can lead to a lack of sleep, and vice versa—a lack of sleep can cause anxiousness and depression. These are very closely linked. Even further, hormonal changes start to occur when our sleeping behavior isn’t up to stuff. Melatonin, the hormone that is largely in charge of feeling sleepy, can sink, causes us to feel more awake than we should. Again, women with PCOS may already trouble with melatonin levels, so this is doubly bad. Cortisol, or commonly known as adrenaline, should lower during the evening and peak in the morning to prepare for the day. In people with anxiety and women with PCOS, Cortisol levels may not drop at all. Finally, we can see the effects the day after a bad night’s sleep in our cravings. Sleep deprived people have higher levels of Ghrelin, the hormone related to feeling hungry, and lower levels of Leptin, the hormone that suppresses hunger. This will activate the part of the brain that searches for instant gratification in things like chips or chocolate. So, what can we do to improve our sleep hygiene? Aim for the recommended 7-9 hours of sleep per night, regularly. Try going to bed earlier instead of forcing yourself awake. Get natural light during the day. 10-20 minutes of early daylight can help with attention, mood, and alertness. Establish a routine. Go to bed and wake up at a consistent time. Try setting a short bedtime/wind down routine where you take 5 minutes to reflect on the day. Don’t miss your window. If you’re tired, your body is telling you it’s ready to sleep. Listen to it! Don’t push it or delay rest. Avoid stimulants and exercise. Try decaf and yoga. Let your body settle. Cut off blue light exposure 2-3 hours before bed. Blue light can disrupt circadian rhythm, suppressing melatonin 2x more than regular light. Next up for our success boosters is stress. I know, stress seems unavoidable. But remember, it’s not the situation that’s stressful, it’s the reaction to it. Stress takes endless forms and people tend to avoid addressing it until it’s too late. The short of it is this: we’re afraid of the unknown. Changes to our lives can throw us for a loop! What we don’t want is constant stress that isn’t resolved or, at least, reduced. We can’t control or eliminate all stress, but we can do better to manage it. Someone cannot be healthy and be under stress. Let’s break it down into two types of stress: Acute and Chronic. Acute stress comes as quickly as it goes. We’re wired for this naturally in our fight or flight response. This sort of stress is transient and we’re fairly well equipped to handle it. Chronic stress, however, occurs over a prolonged period of time. Even though they may be relatively small stressors, they can build-up to a point where they are as harmful as bigger events. This stress rises Cortisol levels and can lead to weight gain, raised blood sugar levels, IBS, and a build up of fat tissue in the belly area. High levels of Chronic stress can also cause our gut to be more permeable, which can lead to all sorts of problems. What can we do to manage our stress? Awareness is key. Identify situations and circumstances that cause negative emotions like fear or worry. Avoid toxic relationships and interactions if you can. Be proactive! Don’t believe everything you think. Stress is perceived, it’s not fact. Reframe your challenges. Practice relaxation and self-care. Find simple, free, good forms of self-care. Try positive self-talk and avoid being critical of yourself. Breathe with purpose. This can diffuse negative feelings and reduce Cortisol levels. Try apps like Calm or Headspace. Create a stress resource kit. Make a list of your favorite people, phrases, books, movies, videos, anything that can help you when the going gets tough. I hope that these simple steps can help boost your successes throughout your journey through weight loss and towards a healthier lifestyle! What you’ll learn in this episode In this episode, you’ll learn some non-food actionable steps that you can imple

Hello ladies! Welcome back to Slim & Satisfied with me, Dafna Chazin. Today, I’m introducing a new three-part series dedicated to PCOS diets. I’m going to cover what kinds of foods we should be eating, I’ll identify some non-food success boosters that can optimize our results, and I’ll tell you some of the best practices surrounding supplements, vitamins, and minerals. I’ll be outlining what some basic, yet essential, information when you start looking at a healthy PCOS diet plan. This is something I go into in depth with some of my clients, so this is a sneak peek into what it’s like to work with me! As you may already know, PCOS is an endocrine and metabolic disorder that affects 10-20% of women of child-bearing age. There are several different manifestations of this, so it varies from person to person. Symptoms of PCOS are challenging—things like sugar cravings, acne, hair growth, anxiety and depression, and infertility due to lack of ovulation are all possible. Menstrual cycles can also often be unpredictable. Believe it or not, a change in diet has been shown to be more effective than any other treatments for PCOS symptoms—even medications! I want to show you how to use food as a powerful tool in our weight loss journey. We want to be intentional in our food choices and put thought into our goals and what we want to accomplish. A good PCOS diet can make you feel like a whole new person and can restore your self-confidence and femininity. First, we should talk about what I mean when I say ‘healthy weight.’ It can be a vague term and can cause a lot of confusion, so it’s good to explain it now. When I say healthy weight, I’m not referring to the green zone on the BMI chart or a random number plucked out of the air. It’s much, much more complicated and in-depth. Here is a more realistic way to figure out what your individual healthy weight is: If you got to this weight by eating a healthy diet consistently, staying within a constant calorie range, it can serve as a good indicator that you’re near your healthy weight. For most women,this is between 1600-2200 calories per day. We still need to make mindful food choices and portions, but if we’ve settled into a number on the scale we’re likely there. Body acceptance. When you’re satisfied with how you look and feel comfortable in your own skin you’re likely near your healthy weight. No matter how many pounds you drop, if you don’t like your body, you’re likely not going to like how you feel. It’s important to feel satisfaction and acceptance within your body. Quality of life is essential. You should be at a weight that allows you to get up and move around. If you’ve found you have more energy and feel less irritable, you’re probably close to your healthy weight. If you feel uncomfortable and aren’t showing up day-to-day, you may have some more work to do. It may be smart to accept a slightly higher weight if it means you’re mentally comfortable. Moving on, I want to point out that many women who are losing weight could be coming off medications—and that’s a big deal. This is a great step towards a healthy weight. This could mean her blood work is looking good, her doctor is happy, and she’s able to find ways to mitigate some of her PCOS symptoms. I want to get at the core of what every PCOS diet should include. This means I want to find some components of the plan that are going to help us get to a healthy weight and alleviate some symptoms of PCOS. It’s important to note that we are looking for foods that deal with the root of PCOS—hormonal imbalances. That being said, we should break down what that means. Women with PCOS often deal with high levels of insulin—the hormone that helps break down sugars in the blood and turns it into energy. Sometimes, the sugar in the blood doesn’t get into the cells as it should, so it builds up. When we eat foods high in sugar, the body produces even more insulin, leading to a doubly bad situation of high blood sugar and higher insulin levels. Insulin levels are also tied to testosterone levels, and spikes in those can cause acne, facial hair growth, and lack of ovulation. I also want to talk about what we can do to reduce insulin resistance. First, insulin isn’t bad and eating carbs isn’t wrong. In fact, including carbs can make eating healthily more sustainable. But how can we include them and still remain in control of insulin and blood sugar levels? A big step we can take is to add more fiber to our diet. Most women don’t get the correct amount of fiber every day. It can help with the feeling of fullness, it can curb sugar cravings, reduce cholesterol, and improve intestinal health. Gradually increase your fiber intake until you’re at about 30g of fiber a day. Another way to reduce insulin resistance is to omit sugar. This seems obvious, but there’s an important distinction between two types of sugar; natural and added. Added sugars add nothing to our diet. It gets absorbed quickly in the blood and spikes insulin an

Hello again, friends! Today’s episode of Slim & Satisfied takes some of the mystery out of ‘moderation.’ In this episode, I talk about how to get out of that black and white, on or off mindset that is so easy to fall into when we think about moderation. Often times, I see clients who struggle to find a middle ground in their diets. They’re either very strict and never break from their meal plans and exercise religiously, or they admit to eating out every meal, making poor food choices, and avoiding exercise. Occasionally, they’ll ask what difference would one meal make? To be honest, I can see where they’re coming from. However, the problem isn’t the treats, it’s the frequency. Eating perfectly also comes with its own set of problems. It’s an unrealistic way to live our lives and an equally unrealistic way to eat healthy consistently. There are a few reasons for this: the amount of temptations we face every day puts an intense mental strain on our bodies, we form a resentment for eating the way we are, and it can often backfire. Eating without allowing yourself a break or a treat every so often takes its toll. It can lead to disordered eating patterns, food obsessions, and even binge eating. Being able to indulge without shame is a part of healthy eating, so long as it isn’t too often. In fact, not feeling like you need to totally restrict yourself can be motivating. I’m a firm believer in the 80/20 concept. Mind you, this isn’t the traditional 80/20 ‘rule’ that you may have heard of before. Rules and food usually do not go together very well. This concept, though, allows for just enough freedom to indulge without getting into a mental battle with ourselves. If we give ourselves permission to enjoy the food we eat, we can establish a sustainable, healthy diet plan. The 80/20 concept works best when we eat in the spirit of it, as opposed to getting bogged down in constant measuring and calculating. It’s all about balance. When I talk about this 80/20 concept, I’m talking about 80% and 20% of our meals, not time. For example, if a client eats healthy 6 days out of the week, and on the 7th day, goes all-out—I’m talking burgers, ice creams, donuts, and endless treats, this is probably excessive. When we let loose during the weekend like this we’re still technically following the 80/20 concept, but it’s just too much. The main problem here is the time aspect. We’re giving ourselves permission to eat this way as much as we can for a short amount of time, and expect ourselves to go back to our plan the next day. This can be near impossible. It’s ineffective and unsustainable. A full calorie blowout can throw our bodies for a loop. Instead, applying the concept to the food itself serves us in a much healthier way. An example of this could look like this: breakfast would entail a cup of yogurt with some chocolate chips sprinkled on top, a salad with chicken and feta cheese and perhaps some pita chips on the side, or grilled chicken and broccoli and a sweet potato. Add a glass of wine or a treat for dessert. Even with all of this, you’re still not going to come close to the number of calories in the previous situation. We set ourselves up for success by eliminating anticipation and instead of saving up calories, we can feel more in control of the treats we give ourselves throughout the day. Start gradually with one meal or snack where your treat makes up the 20% to ease into this mentality. Be careful not to let this concept slip into a 60/40 or 50/50 concept, though. There are some common pitfalls to this approach, so I’m going to lay them out for you so you can avoid them. Firstly, we’re notorious for estimating our portions incorrectly. We tend to underestimate how much food we eat or should be eating. Measuring things objectively for a short period of time can help retrain our brain into what healthy portions look like. Don’t worry, this isn’t a permanent practice. Once you get the hang of it you’ll be able to eyeball your meals just fine. Secondly, make sure the foods you indulge on are foods you absolutely, unabashedly love. Otherwise, you may look for extra treats elsewhere or after your meal. You want to choose things that you love so much you feel satisfied, and can look forward to getting back on track and finding a place for a treat in your next meal. Finally, and this one is important, pay attention to your body’s response and how you’re feeling mentally and emotionally. What works for others may not work best for you. If this sort of concept is causing some stress, it’s likely not the plan for you, and that’s okay!   What you’ll learn in this episode In this episode, I explain what moderation really is and how we can make it work for us. I offer up the 80/20 concept, which allows us to spread our indulgences throughout the day in different meals. I expand on this concept by giving some examples of what the right and wrong applications of it look like. Finally, I lay out some common pitfalls of t

Welcome back, ladies! In today’s episode of Slim & Satisfied, I’m talking about picking the right weight loss plan for you. It’s hard to choose a plan that’s suitable for your individual needs. To make things a bit simpler, I offer three key questions that you can ask yourself to help evaluate the plan you’re on now or the one you’re thinking of starting. Asking these questions can help prevent us from falling into the “shiny object syndrome” trap, which can lead us to falsely believe a plan will work for us because of a catchy ad or a friend’s experience. As a side note, moving forward on the podcast, I’ll be focusing especially on weight loss plans for women suffering from hormonal issues such as thyroid conditions and PCOS. But don’t worry, virtually all the information I’ll share with you will still be valuable even if you don’t have these conditions. Now, we all know that there is always a certain amount of trial and error when it comes to weight loss. The problem is, the choice to go on a diet is often impulsive. We don’t always take the time to make an informed decision surrounding a plan that matches our personality, schedules, and lifestyle. The goal here is to find some type of synergy between our lives and the plan we’re following. So, what questions should we ask ourselves when choosing a plan? Question 1: Is this diet flexible? Your plan should fit into your life, not force you to put it "on hold". A solid plan should also work well when it’s not followed with 100% accuracy. I used Keto diets as an example here, as this sort of plan is very restrictive and inflexible. Question 2: Is this diet effective? The plan we follow needs to be producing results (meaning weight loss!) for us. We also need to keep in mind that ‘effective’ includes being appropriate for other health needs we may have. This means family history of disease, preexisting conditions, as well as whatever else you may be experiencing. For example, a woman with PCOS may look for a plan that mitigates risk factors that come along with it, like heart disease or anovulation. We want to actively prevent these issues through our weight loss plan. Question 3: Is this diet safe? This is perhaps the most important questions to ask ourselves. We want to look at the long-term here. Will you be able to maintain this diet when you’re 50, 60, 70 years old? If not, it may be smart to reconsider. When I talk about ‘safe’ I am talking about including a variety of food. Solid plans don’t eliminate entire food groups (looking at you, Keto). . It’s also important to make sure this plan is teaching you how to eat. The diet you choose should feel natural and have a positive impact on your life. It shouldn’t teach shortcuts or gimmicks, nor should it label food as ‘not allowed’. This puts us as a much higher risk of disordered eating or even an eating disorder. What you’ll learn in this episode I’m hoping I’ll be able to offer some insight on what it takes to choose a solid, healthy, and sustainable weight loss plan. I provide some examples of what a good plan looks like, as well as what a not-so-good plan might look like. There is a lot to unpack here, so I break down three key questions that can help narrow down the endless list of diets out there today.   Helpful Links Free meal prep guide for ladies with PCOS: www.dafnachazin.com/pcosplan Get in touch! [email protected]

Welcome Back! About 60% of my clients tell me they skip breakfast. And, I’m cool with that, MOST of the time. I definitely see how breakfast can help with weight loss in some cases, and prevent progress in others. So, I decided to center today’s episode of Slim and Satisfied around breakfast—what we can do to make our breakfasts work for us, what are some signs that you shouldn’t skip it and what science is telling us about breakfast specifically for weight loss. Specifically, I describe a review article that was recently published and showed that eating breakfast doesn’t help people lose weight. It also showed that people who skip breakfast are not hungrier than those who skip it nor did they consume more calories later in the day. Interesting findings! However, there were some issues with the studies reviewed in this article and I describe what those are. Then I speak about the practical applications of these findings. I admit that if we’re just looking at weight and weight alone, if you’re currently skipping breakfast and are staying at a healthy weight, are still feeling satisfied, and are fulfilling your nutritional needs, it’s wise to continue to do so. Similarly, for weight loss, if you’re creating a calorie deficit (check out Episode 4 below where I talk about this) and are still being healthy and eating a good quality diet, losing about 1-2 lbs per week, you’re good to go without a morning meal. That being said, if you’re considering cutting breakfast as a strategy to lose weight, it’ll likely backfire. Very few people are able to skip breakfast and lose weight consistently. I explain exactly why. Prolonged morning fasts can actually make insulin resistance worse. I explain in this episode that when we sleep, the body uses our glycogen liver storage as an energy source. Once these are depleted, the body will use fat as an energy source. When we break down fat, the body releases free fatty acids into the bloodstream that can be used for energy. However, studies show they interfere with the action of insulin in our body. This means we won’t be able to get sugar into our cells efficiently, and even further, once we do eat our next meal, the body releases more insulin, overlapping with the insulin left behind. Too much insulin leads to increases in fat mass, especially in the stomach area. We finish off by answering the big question: What exactly is the best way to have breakfast and lose weight? I offer some guidance on the composition of your breakfast, give you meal ideas and discuss how this can impact your weight loss. Key takeaways from today’s episode Adding breakfast without adjusting the rest of your daily calories will not help you lose weight If you’re currently eating breakfast and gaining weight, don’t omit it. Breakfast containing at least 20g of protein and 10g of fiber can be beneficial for weight loss, reducing insulin resistance, and controlling blood sugar If you use a fasting strategy, aim for 14-16 hour fast that begins with finishing dinner around 6 p.m. and resuming eating around 9 a.m. the next day Consider making breakfast the largest meal of the day. Helpful Links: The Balanced Protein Shake Builder: My 5-step guide to creating a morning shake that is packed with flavor and has just the right mix of nutrients! www.dafnachazin.com/shake *Free* My Proven Path to Weight Loss Starter Kit: www.dafnachazin.com/free Episode 2: Carbs https://dafnachazin.com/episode-2-5-smart-ways-to-eat-carbs/ Episode 4: Calories https://dafnachazin.com/calories/ Get in touch! [email protected]    

Hello again, everybody! Today, we’re going to cover something that I think is a core topic when it comes to weight loss—what it takes to make changes happen. When we first embark on our journey through weight loss, making changes to our lifestyle and unhealthy habits is key. I see a lot of women struggle to make consistent, meaningful changes because of some misconceptions and beliefs around their ability to make those changes. Making a positive change is something more profound than watching the numbers on a scale. It’s about how we feel, how we act, and how we go through our day-to-day lives.  In order to successfully implement changes that really make a difference, there are 3 key insights we need to embrace: First, our body is not wired for change. Our brain is designed to keep us safe and in a familiar situation. This is called the “primal” or “reptilian” brain, and its sole purpose is survival. Thanks to this evolutionary development, anything you do to change what makes you feel comfortable will be met with resistance—risk is associated with the unknown. This part of your brain isn’t thinking about the long-term goals you have. This is where the FFF cycle from Episode 3 (linked below) comes into play. Be sure to check it out. Secondly, change is uncomfortable. If it feels a bit challenging, you’re doing something right. If you don’t love the changes at first, that’s okay, but wait and see how you like the results. I use another example of a client I work with who had to make some changes that were frustrating to her. However, in the end, she was so pleased with the results she was feeling and seeing that she decided she could keep it up. I explain that when you change the way you think about change, things start to fall into place. Finally, change creates motivation, not the other way around. Enough waiting for a specific time to make changes—that doesn’t matter. You have no more chance of success because you started making a change at a certain time of year or after a certain life event. Right now is the best time. The more you delay, the less chance you have to stick with your changes. I talk about the importance of starting small when we talk about changes. In the case of the client who stuck with her changes, she met herself where she was. She implemented changes that felt right to her and that made the new behavior stick. What You’ll Learn in this Episode: In this episode, you’ll learn exactly what it takes to make significant, meaningful changes. I offer some key insight into what’s important to remember when you’re starting to make changes. You’ll also learn how to avoid falling into the FFF cycle and how to stick with your changes even when the going gets tough. Helpful Links Get in touch! [email protected]  Referenced Episodes: Episode 3 (FFF Cycle)    

Hey, everyone! It’s time to talk about, you guessed it, calories! In today’s episode of Slim & Satisfied I offer some insight on what exactly a calorie is and what we need to keep in mind while losing weight. Believe it or not, it’s not as complicated as it seems! I explain what calorie awareness is and how macros (carbs, proteins and fats) come into play with weight loss. I also talk about the importance of a concept called Calorie Density. Calorie Density refers to the relationship between the volume of food you eat and the amount of calories we can gain from that. We’re looking to avoid eating those low volume, high calorie food items, and instead choosing nutrient dense foods. Then, I outline 3 ways you can determine how many calories you should be eating based on your body’s needs: 1. If you’re on a diet and you are either gaining weight or staying the same weight, then your body’s caloric need is LESS than it currently is.  2. Use ballpark numbers and estimate your total calorie intake. Aim for the top of a 1400 – 1800 calorie range. Be consistent. This is a trial and error process. 3.  Use standardized equations. The Mifflin St. Jeor equation (linked below) is used to calculate your Resting Energy Expenditure or Basal Metabolic Rate (BMR) Now that we’ve figured out how many calories our body needs, we can ask the question “does it matter where the calories come from?” I explain how the answer is not so simple. Not all calories are created equal. I talk to you about the Money-Calorie analogy, and how being aware of the amount of calories we take it can help us “budget” or make meal plans that manage our calories. Remember, we want to reach the “just right” area of our meal plan; an area where we consistently lose weight and aren’t left feeling restricted or denied. We then cover three pros of Calorie Awareness: 1. Brings attention to the amount of calories we can accumulate throughout the day. 2. Highlights foods that don’t fit into our diet. 3. Over time, this will positively impact our decision making when it comes to food.  Four Things to Do After Listening to this Podcast 1 . Use the link below to find your Basal Metabolic Rate or Resting Energy Expenditure. 2. Divide your BMR over three meals and two snacks or two meals and two snacks. 3. Evaluate your day and identify the high calorie items. 4. Replace them with a healthier alternative. 5. You may use my free meal plans (below) as a starting point!   What You’ll Learn in this Episode: -- Why we shouldn't COUNT calories, but be calorie-aware. -- How to determine how many calories your body needs. -- How to identify foods that don’t fit into a healthy diet. -- The best way to THINK about calories.   Links: Get in touch! [email protected] Calculate your BMR here  Check out my sample meal plans

Willpower is often deemed as necessary for weight loss but that’s all wrong. In today’s episode of The Slim & Satisfied Podcast I’m going to bust this long-standing myth and give you a more effective method for staying motivated and making meaningful changes that last. I start by outlining a study that will demonstrate that willpower is a finite resource – it’s a very interesting experiment about food choices and self-discipline. Because willpower is a finite resource, it’s difficult to measure just how much is left in the tank, often resulting in a hamster wheel effect, offering no real, long-term solutions. To illustrate this, I discuss the “Triple-F Cycle”—fear, failure, and fatigue that so many women go through when trying to lose weight. The “Triple-F Cycle” is broken down into phases: The weight gain phase. This could be a life-long struggle with weight, a rough patch, or even a health condition. The frustration phase. Frustration often builds up and mounts into an anger towards one’s self. This can lead to impulse decision making. The quick-action phase. Here, we’re exposed emotionally. We’re more likely to follow down a path that we’ve tried before—a crash diet, skipping meals, etc.—anything to lose weight. The blood, sweat, and tears phase. This is where our willpower is depleted. The time, effort, and money invested in these diets forces a burn-out. The physical and mental fatigue phase. We’re tired. We’re stressed. These can cause cortisol levels in our body to rise, leading to further weight gain. And before you know it, you’re back to square one. Finally, I answer the question “What can we do instead of relying on willpower?” and offers my proven 5-step process: The Slim & Satisfied Brain Blueprint. With this plan, you can train the brain with something called “brain neuroplasticity,” allowing us to create healthier habits—and stick to them. My 5-step plan is simple: Extraction. Here, we find one specific behavior that we can tie back to an unhealthy lifestyle. This should be something deeper than simply losing weight. Formation. Now, we decide on a behavior we’d like to replace the one we’re extracting. This can be something entirely new or an activity you’ve done in the past. Attachment. Next, we “attach” this new behavior to something we do everyday anyways. Find something that you know you’re already committed to and try linking it with your new, healthy behavior. Repetition. Stick with it! This isn’t an over-night process. Stay true to what your goal is even when the going gets tough. Validation. Once you’ve done your new behavior enough, it’ll become second nature. You’ll find yourself performing these healthy habits without much thought. Dafna reminds us to look for those “non-scale victories” or results that aren’t defined by numbers on a scale. Are you more energized? Has your mood improved? The impacts are all around us.   What you’ll learn in this Podcast Willpower is not necessary for weight loss The “Triple-F Cycle” and how we fall into it. How Cortisol impacts our weight gain/loss What Brain Neuroplasticity is and how we can use it to lose weight The 5 steps of the Slim & Satisfied Brain Blueprint  Helpful Links Get in touch! [email protected] FreeProven Path to Weight Loss Starter Kit: www.dafnachazin.com/free

We’re living in a diet-obsessed world where restriction and elimination is the norm. If you’ve recently been on a weight loss regimen, you’ve probably tried to cut back on eating carbohydrates. So many of the top weight loss plans today revolve around reducing sugar and starches and increasing protein and fat (think of keto, paleo and The Whole30). So I decided to experiment and follow a low-carb plan a few months ago. I went on the Whole30 diet to see what it feels like to eliminate many of the foods I love eating. While I felt great initially, things weren’t as easy later on. So today, I want to share with you a smart way to cut carbs so you can eat your bread and lose weight too! In today’s episode I discuss: What it felt like to follow The Whole30 diet and what my thoughts are about this plan Why we see big weight reductions when we first cut back on carbohydrates Which carb foods we need to focus on most of the time 5 smart strategies for eating carbs at every meal and losing weight consistently After you listen to this episode, please leave a comment below. We’d love to hear from you! And, make sure you never miss an episode by subscribing to this show, you’ll get weekly updates when a new episode is out. Got a question? Email us at [email protected] To find more smart eating strategies, check out Dafna’s Real Food, Real Weight Loss Starter Kit. It’s your 5-step guide to eating and thinking your way to a Slim & Satisfied body. Get your free copy at: www.dafnachazin.com/free

Welcome to the Slim & Satisfied Podcast! In Episode 1 (woohoo!) we take a deep dive into limiting beliefs and how they negate our most desired goals by facilitating self-sabotage. We will discuss how limiting beliefs are likely impacting your weight loss results and how to quickly identify them in our day-to-day life. While uncovering limiting beliefs isn’t always fun, it’s necessary. That’s because once you’ve taken care of these false thoughts, your weight loss journey will be so much better, easier and faster. In this episode you’ll learn: The number 1 reason we often do not make progress despite knowing “what to do” What limiting beliefs are and what are some key characteristics that can help identify them How limiting beliefs can impact our thoughts, actions and behaviors and why they’re so detrimental for weight loss. How to go about changing limiting beliefs and preventing them from posing a problem. After you listen to this episode, please leave a comment below. We’d love to hear from you! And, make sure you never miss an episode by subscribing to this show, you’ll get weekly updates when a new episode is out. To learn more about Dafna, please visit: www.dafnachazin.com. P.S. Have you checked out Dafna’s Real Food, Real Weight Loss Starter Kit yet? It’s your 5-step guide to eating and thinking your way to a Slim & Satisfied body. Get your free copy at: www.dafnachazin.com/free   P.S.S. Join Dafna LIVE on FB this Thursday at noon to discuss this episode, ask questions and comment about your own experience. We’ll be meeting here weekly so make sure to stop by!