On this episode of Easy Shifts: Conversations to Gasoline the Physique, Thoughts and Soul, Martha McKinnon shares her private journey with weight reduction, the affect of Weight Watchers, and the significance of consciousness in consuming habits. She discusses the function of yoga and meditation in her wellness journey, emphasizing the necessity for a mind-body connection. Martha additionally introduces the idea of ‘senseless consuming’ and the way environmental elements affect our consuming behaviors. Lastly, she explores the ‘Inside Out Understanding’ and the way our ideas form our experiences, significantly in relation to meals and well being.
The Most Useful Issues On My Journey Podcast
Video Transcript
Martha McKinnon (00:00)
Hello, welcome to Easy Shifts: Conversations to Gasoline the Physique, Thoughts and Soul. I’m Martha McKinnon from the weblog Easy Nourished Residing and with me is my brother and accomplice right here at Easy Nourished Residing and on Easy Shifts, Peter Morrison. Hello, how are you?
Peter Morrison (00:18)
Hello. I’m doing good at present, how are you?
Martha McKinnon (00:20)
I’m doing very well. I’m excited to be again recording with you once more at present.
Are you excited?
Peter Morrison (00:30)
I’m overflowing with pleasure.
Martha McKinnon (00:32)
I can see, I can see that you just’re simply exuding pleasure. So at present I typically get questions like, you realize, what’s been your secret by means of the years? So I’ve been on this journey for a very long time. Like, you realize, possibly some folks don’t know, I struggled with my weight beginning as a child after which by means of my twenties and onward and upward and like meals and weight and consuming have been, had struggled, I’ve struggled.
However I really feel like I’ve advanced and have figured a number of issues out and I like sharing what I’ve discovered with others and that’s actually what Easy Nourished Residing is all about – sharing ideas and recipes and issues which have helped me in hopes that they will help others. And so I believed it is likely to be enjoyable to reply that query that has been shared, or requested of me, by means of the years.
And so the very first thing that actually helped me was Weight Watchers, to be fairly sincere. I joined Weight Watchers after having struggled alone for a very long time, and I simply bought to that time the place I used to be uninterested in the wrestle, and I had a buddy who had efficiently misplaced weight on Weight Watchers, and so I signed up, and it was useful. And I believe the factor that Weight Watchers actually helped me with was consciousness.
, I believe all of us stay in our personal little bubble, we stay in our personal little world, that may be probably not grounded in actuality. And so, I discovered a lot simply from monitoring. I believe the largest takeaway, the primary takeaway from Weight Watchers was monitoring and paying consideration and studying, measuring, observing what I used to be consuming after which studying what number of energy… how outsized my parts have been. That was the large takeaway that I took away the primary morning. Once I bought as much as measure out my cereal and my milk and my strawberries to start out my day, I shortly discovered that I had been serving myself in all probability three servings of cereal in a giant bowl. And in order that was actually useful for me simply to get that consciousness.
So Weight Watchers helped me tremendously develop consciousness after which begin listening to the energy in sure meals and on restaurant menus and it was simply so eye opening. I had kind of been in denial. I had informed myself I didn’t actually eat that a lot or I couldn’t perceive why I used to be gaining weight and as soon as I began paying consideration and studying, I shortly understood why. I used to be overfeeding myself with out realizing it.
Peter Morrison (03:12)
While you discovered Weight Watchers, I do know that was many, a few years in the past, however have been there different, like, have been there different, like, did Jenny Craig exist? Had been there every other choices on the time? I can’t keep in mind.
Martha McKinnon (03:29)
I can’t keep in mind both and I suppose I wasn’t actually buying round. I suppose I simply, was simply that it was kind of an ideal second the place I used to be very annoyed and Kathy Palmeri had misplaced a bunch of weight and was wanting nice and I noticed her and she or he informed me what she did. And I suppose I knew I had historical past as a result of Nana had achieved Weight Watchers, mother had achieved Weight Watchers, so it was a reputation that I knew. And so I didn’t at that second really feel like I wanted to, or wished to, store round or evaluate. I simply trusted that that was the proper place to go. So there may very nicely have been different choices, however I didn’t even actually pursue them.
Peter Morrison (04:07)
Mm-hmm. Proper.
Martha McKinnon (04:09)
I simply went with the one which was really useful. So, yeah.
Peter Morrison (04:11)
Yeah, simply curious. And possibly again you then have been in all probability monitoring simply writing issues down after which determining.
Martha McKinnon (04:18)
Yeah, I joined WW within the early 90s, and so was all nonetheless paper-based. And it was earlier than factors, so it was all nonetheless based mostly on meals exchanges. So that you had so many starches, so many proteins, so many fruits, so many greens, and optionally available energy a day. And I really feel like that was helpful for me too, as a result of I believe it simply taught wholesome, balanced consuming.
Peter Morrison (04:40)
Hmm.
Martha McKinnon (04:42)
And that was the opposite factor I discovered straight away, that I used to be simply overfeeding myself carbs, which was quite common within the 90s, as a result of we have been nonetheless residing in that kind of low-fat period. So I believe there was a lot misunderstanding about consuming in a balanced approach. So I really feel like this system, the monitoring, simply helped me. So I discovered that I used to be consuming approach an excessive amount of starch you realize, and that I wanted extra protein and that I wanted extra fruit and veggies.
And so it taught me wholesome kind of balanced consuming. It taught me portion management and it simply helped me perceive that I used to be, that my parts have been approach, approach, approach too massive. And in order that was, you realize, these are, these are awarenesses, understandings which have stood the take a look at of time for me. They proceed to assist me. I do know it’s simple for us to only begin feeding ourselves a bit extra over time and for parts to get a bit greater. So it’s simply been one thing that has stayed with me. My gosh you realize, for many years.
Peter Morrison (05:50)
Effectively, that’s one thing as I’ve labored with you over the past a number of years on Easy Nourished Residing and gotten to know the Weight Watchers program, not as a member, however from you and studying about it alone. One of many issues that I’ve struggled with probably the most is the entire level system, to be sincere. I imply, I do know that’s kind of the muse of it, however one thing about enthusiastic about meals as a quantity and never what it’s.
Martha McKinnon (06:26)
Yeah, I agree. And I believe, yeah, I share your sentiment and I’ve the truth is, we are able to hyperlink out to a put up that I wrote as a result of that was my consciousness. And once more, possibly it’s simply because it’s what I discovered. It’s what I got here from. I believe different individuals who by no means discovered what I discovered, and went into factors, it labored for them, however I’ve at all times had this bias perception that the best way I discovered was a more healthy approach for the long term and that meals must be considered meals and it shouldn’t possibly be gamified and considered by way of… I do know the intention is to offer only one quantity that tells the entire story of a meals, however I’m unsure… I’m unsure… I agree with the truth that you possibly can inform the entire story of a meals in a quantity.
I imply, I believe that simply pondering of it as meals, for me personally, has been helpful and we are able to hyperlink out… I did write a put up about why I believed and proceed to suppose that food-based exchanges was a greater, more healthy approach than factors. And once more, it may very well be my bias. And individuals are welcome to not share that opinion. And in the event you, as an outsider, kind of sees it that approach, I suppose I take consolation in that, that there’s no less than another one who sees it the best way I do. So yeah, I agree that the factors can work, however for me, I simply see it once more. It’s not as helpful as simply pondering of meals as meals for me personally.
Martha McKinnon (07:48)
Yeah. And for a lot of the remainder of the world, you realize, I imply, that possibly doesn’t wrestle as a lot as we do. , if you get, we’ve been to Italy collectively, we’ve been to different locations. I imply, meals appears to be meals and it appears to work for folks. So, yeah. So it’s a sound level.
So after Weight Watchers in my world, one other factor that actually helped me tremendously and has continued to assist me is yoga. And I cherished tennis as a child. I by no means was actually, actually lively, however yoga was the kind of train that has once more stayed with me by means of the take a look at of time. And I believe all of us have to discover a solution to transfer that we actually love and that we are able to keep on with. And possibly it’ll change by means of the years. I additionally like to stroll. However what yoga delivered to me once more was a physique thoughts method to transferring.
And so it’s kind of slowed me down and once more it’s a solution to actually listen and convey extra consciousness. I believe we’ll see a theme right here round consciousness. So yoga has been very, very useful for me to only acknowledge and study extra about myself, to find out about myself on the mat, but additionally I’ve discovered issues on the mat that I’ve helped, I’ve taken off the mat.
And so I believe that discovering a mind-body type of train, whether or not or not it’s a tai chi or a yoga, will be very useful along with different types of train as a result of I actually really feel it may assist me mentally, emotionally, in addition to bodily. So I strongly encourage yoga or some type of it or some kind of mind-body train.
Peter Morrison (09:38)
What was it? I imply, I do know, however like I used to be pondering it may very well be good so that you can share. Like why did you even go to yoga? As a result of I do know you and our different sister, Brenda, talked up yoga rather a lot and I used to be very resistant, very hesitant to attempt it out, as a result of I had preconceived concepts of what it was and the way it labored, which have been improper.
So I’m simply curious in the event you can provide a short little intro, or share how or why you even began going to yoga.
Martha McKinnon (10:14)
I’d love to try this after which I wish to circle again to you to seek out out what these preconceived notions have been that induced you to be resistant as a result of I believe that these are in all probability issues that others share and that might profit from. So for me, I went to yoga as a result of I used to be in extreme sciatica, extreme again ache and I simply felt, I don’t know, it was simply, I don’t know why I felt it however I felt as if the sciatica can be helped from the yoga. And it turned out to be true, yoga, there may be a number of focus in yoga on the backbone and backbone well being.
And by making a more healthy backbone, I imply, I had been for an MRI. I used to be in my 30s, and the MRI confirmed a lot of harm. They principally stated my again appeared like any individual, the again of a a lot older individual. I hadn’t been actually respectful to my again. I had achieved a number of, you realize heavy lifting that I in all probability shouldn’t have achieved. I traveled for work and I used to be lifting know his suitcases up and over into the overhead bins and I simply wasn’t actually caring for my again and so it introduced a number of spinal well being to me for initially. In order that helped alleviate and get me out of that large sciatic ache.
Nevertheless it additionally helped me as a result of I are typically a really anxious individual. And I held much more nervousness and stress than I even realized. And so, whereas the yoga helped me with my again and introduced me there as I practiced yoga, I discovered that it helped me with my anxiousness. It helped me with complications that I had, out of the blue like complications have been going away. And so it helped the respiratory methods that I discovered helped calm my system down.
So it actually helps with these of us who stay in combat or flight, you realize, and don’t even actually notice it, to discover ways to kind of self-regulate and care for ourselves. It’s a a lot more healthy solution to handle stress. And in order that was simply an unintended profit for me personally. Yeah. So again to you, what have been your preconceived notions or what, why do you suppose you have been hesitant about making an attempt yoga?
Peter Morrison (12:29)
It sounds foolish, however I didn’t suppose many males did it and I didn’t essentially need to be the one man in a room full of ladies. I believe it has or earlier than I knew higher, I believed it was sort of a woo-woo sort of factor. I don’t know, I simply had this, you realize, you must sit round together with your legs crossed and chanting sort of factor. And I do like particular person not particular person actions, however I’m extra of a pickleball, tennis, you realize, like a one individual, two individual factor. I’m not massive on massive group actions. In order that was sort of a resistance that I had and simply not figuring out, like I’m not very versatile. I didn’t need to get on this room full of individuals I don’t know and never be capable of bend over and contact my toes.
Martha McKinnon (13:53)
Mm-hmm.
Peter Morrison (13:55)
And really feel like I used to be being watched and never outwardly ridiculed, however folks saying, oh, what’s that individual doing right here? They don’t belong. I believe the yoga studio that I joined had like, I neglect, possibly one or two free courses. And I simply, I don’t know that individuals have been amazingly sort and useful. Not solely the instructors, however the folks within the class. I used to be appropriate in that the courses I went to have been in all probability 90% girls. However there have been often, there’d be, you realize, a handful of men there as nicely.
However I believe I used to be simply capable of chill out into the truth that I used to be there for me and never for another person’s leisure and individuals are gonna suppose what they’re gonna suppose whether or not you’re on the shopping center, on the grocery store. It’s like, you realize, so I didn’t, I put on what I put on. If somebody doesn’t prefer it then too unhealthy. I’m kind of past that now, but it surely was a it was a course of for me to get snug with it for positive. Yeah.
Martha McKinnon (15:30)
Yeah, and that’s a sound level. And I believe which may be a chance on Easy Nourished Residing that we haven’t explored but for movies. As a result of possibly lots of people share your concern. I cherished yoga sufficient to really undergo yoga trainer coaching. I’ve spent years. I’ve taught courses. I’ve taught a number of one-on-one. I’ve labored rather a lot with individuals who had the identical issues and selected to have me are available one-on-one privately.
I’d love to assist others transfer past that stigma and there could also be an viewers right here of Easy Nourished Residing readers of Easy Shifts podcast watchers. So if that’s one thing you suppose you possibly can be fascinated by, very a lot fascinated by figuring out how I can serve. And so if I may take a few of that stigma or misunderstanding away from yoga and assist folks perceive that I imply, for me, yoga simply signifies that in the event you’re transferring and also you’re respiratory and also you’re paying consideration, then that’s actually a type of yoga.
And also you’re proper, it has a number of kind of mysticism round it or misunderstanding. And there are many several types of yoga. However this age and stage of my life, what I’m actually most fascinated by helps folks. I believe it helped me get snug in my very own physique and in my very own pores and skin, in my very own thoughts. So it’s been so helpful and I’d love to have the ability to work out methods to share that with others and take away the misunderstanding.
In order that’s one thing we may, you realize, keep open to. Perhaps after we’re collectively, Peter, we may work out a solution to do a number of actually brief yoga movies to assist folks get launched to it in a approach, you realize, in their very own house, in a extremely, actually, light approach. Trigger that’s the opposite factor. I believe yoga, what I’m discovering proper now as a 62 12 months previous is that yoga tends to be transferring too quick, you realize, for me at this stage of my life.
And I’m drawn to regulate a way more light, rather more gradual transferring yoga then tends to be supplied within the mainstream as a result of a number of it has gone fairly quick. It has gone vinyasa circulate. And so which may be a bit area of interest that we are able to discover additional. So yoga for positive.
The subsequent factor was the guide that we’ve mentioned right here, the guide Senseless Consuming. So the guide Senseless Consuming by Brian Wansink was one other big shift for me. I learn that guide at a degree the place I used to be a number of kilos over my objective weight, kind of scuffling with getting again to it for causes that I didn’t utterly perceive. I walked away from Weight Watchers and went for a summer time as much as Land O’Lakes, Wisconsin, the place we spend summers the place Weight Watchers conferences weren’t available, and it was earlier than, you realize, all these fantastic digital conferences.
However I learn the guide. And it was simply, once more, it was simply crammed with so many insights, so many aha moments. I discovered myself nearly even laughing at elements of it. And it helped me see all of the ways in which the environment will be influencing us with out us understanding. It was simply so many, it helped me perceive a neater, gentler solution to be with meals. It confirmed me all types of issues I may do to my setting to assist assist me in a form solution to make the entire course of simpler. And there’s tons of movies that we are able to hyperlink to or movies we are able to hyperlink to, posts on the Easy Nourished Residing that we are able to hyperlink to round senseless consuming. So if you actually perceive all of the methods you’re being influenced, with out you figuring out it and you may embrace these and begin to make light adjustments, the entire journey will get simpler, in methods that you may’t even imagine.
I can’t actually encourage Senseless Consuming sufficient, so I hope you’ll try a few of that round Senseless Consuming. Learn the guide, try a few of the podcasts, try a few of the posts we’ve written. There’s simply tons of useful info to make the entire course of simpler.
Peter Morrison (19:35)
Proper, and I’d add in the event you’re , amongst our many posts, you probably did a 28-Day Problem. It’s not Senseless Consuming particular, but it surely incorporates a number of the ideas.
Martha McKinnon (19:54)
The ideas, sure. And I’m actually pleased with that, the 28-Day Good Begin Problem, as a result of when you might not accomplish it in 28 days, you possibly can take so long as you need. I believe there’s simply a number of useful info to place you on that path to a gradual and regular, sustainable method to weight reduction and to more healthy consuming and to getting your self the place you need to go in a approach that doesn’t have to harm, which has develop into my motto nowadays.
Martha McKinnon (20:19)
The subsequent factor is meditation, and meditation is sort of tied to yoga. You don’t at all times get a lot of meditation in yoga per se, however yoga is kind of a meditative type of train the place you might be requested to sort of tune into what’s occurring. However I grew to become a working towards meditator a few years in the past.
And once more, it’s simply been one other approach for me to decelerate, to start to understand all the ways in which my pondering, my misguided pondering was working towards me as an alternative of for me. It’s helped me in all probability most in creating the pause. I believe so many people are simply residing actually shortly. We’re multitasking. We’re transferring too quick. And so meditation has been a solution to kind of gradual issues down on the mat to assist me respect the the busyness of my thoughts, but additionally to assist me then take that off the cushion and apply it extra into my life in order that once more I can create pauses for myself as an alternative of reaching into the pantry.
As an alternative of grabbing one thing that I don’t actually need to simply assist me to create that pause to say is that this actually what you want, is that this actually what you need. It’s simply been actually useful in that approach. And once more meditation may very well be one thing, Brenda was speaking about that with me, the truth that there may very well be a chance to do just a bit primary you realize meditation kind course both in individual or one way or the other on-line nearly as a result of once more there’s a number of misnomer I believe round meditation and what meditation means and to only take away a number of the misunderstanding round that and assist folks perceive. Lots of people say I can’t meditate as a result of my you realize my thoughts’s too busy and it’s like nicely no that’s the purpose I imply simply to develop into conscious of that may be life-changing to only be capable of discover what’s occurring in there with out getting misplaced in it’s simply a tremendous, superb assist.
So, have you ever meditated? Do you do a a lot round that? You have been into yoga for some time, however have you ever performed with meditation?
Peter Morrison (22:20)
No, extra so once I was going to yoga, I haven’t been actually working towards yoga lately. So, no.
Martha McKinnon (22:31)
Yeah. So one other device for the toolbox and one other one thing to contemplate as a result of it’s been helpful. After which the newest factor for me was this new understanding that got here to my world throughout the previous, gosh, guess it was December and once more, it’s going to be many months earlier than we in all probability get this posted. However I’d say throughout the previous 12 months, I tapped into a brand new understanding known as the Inside Out Understanding and it’s sort of only a new mind-set about how the thoughts works, how psychology works.
And it’s been actually life altering and useful for me and I believe it might probably assist us a lot on this journey, on this Weight Watchers journey. It’s actually principally serving to us perceive that the essential idea can be that we’re probably not residing within the… we’re residing within the feeling of our pondering, not essentially the sensation of our circumstance. And in order that after we come to understand simply how highly effective our pondering is round our journey round life, it might probably simply make every thing simpler. And so, I’ve one traditional instance that I took from one of many first books I learn that then morphed into, suppose I’ve in all probability learn… I in all probability have learn and or listened to over 30 books since December on this subject and watched multitudes of podcasts.
And one of many largest takeaways for me was that very idea, the truth that we are able to all be having very completely different experiences. We may very well be doing the identical factor, however having very completely different experiences. And so the traditional instance I like to consider is, you possibly can have two folks sitting in a restaurant having a salad, you realize? And one individual will be sitting there, left work, sitting there calmly, having fun with their salad, having fun with the rooster and the greens and loving the truth that they’re away from work for a bit bit they usually get to eat this salad and figuring out it’s going to make them really feel actually nice after they return for the afternoon. And that’s one expertise. You look outdoors and also you say, nicely, this individual’s consuming a salad.
The opposite individual’s consuming the salad. , they’re offended, they wished a cheeseburger and fries, however they should eat this salad as a result of they’re disenchanted with their weight, they’re not feeling good of their garments. And the salad is punishment due to the best way they’re enthusiastic about that salad. And that’s simply two folks, you watch, you take a look at these two, they’re in the identical restaurant consuming the identical salad, however the expertise simply couldn’t be extra completely different.
And that’s after we begin to actually respect simply how highly effective our pondering is round every thing in life, and most particularly this journey round getting more healthy and shedding weight. So I need to proceed to discover it as a result of I believe there are a number of ways in which we are able to discover this idea to assist our readers embrace simply how a lot kind of energy they’ve on this journey and that if you change the best way you take a look at issues, every thing adjustments simply by advantage of getting a distinct perspective of it.
Peter Morrison (25:52)
What did you name it?
Martha McKinnon (25:54)
It’s principally known as, you’ll hear it known as a number of various things. The idea was introduced forth by a person named Sidney Banks within the 70s. He’s thought-about this type of Scottish mystic. Principally it goes by phrases that you just’ll hear it known as the three ideas or the within out understanding. So these are some names for it. So inside out understanding is the time period that resonates most with me and with a few of the authors and lecturers that I’m following proper now.
So there it’s in a nutshell. I hope different folks discover this beneficial. My journey has been a long time lengthy now. And Weight Watchers was a part of it approach again, and I proceed to study and develop from Weight Watchers as Weight Watchers learns and grows. And yoga, Senseless Consuming, meditation, and the within out understanding, any a type of I believe may assist our readers as they take a look at methods to handle their weight, their relationship with meals, handle their consuming, their cooking, any of these items can be useful.
Peter Morrison (27:02)
Nice, very insightful. Thanks for sharing.
Martha McKinnon (27:06)
You’re so welcome.
Peter Morrison (27:10)
Effectively, we should always wrap this up.
Martha McKinnon (27:12)
Effectively, I believe we should always wrap it up. It was so cool to have the ability to share a few of these issues that I discovered actually useful with you at present. And I hope others are helped as nicely.
Peter Morrison (27:23)
Thanks everybody, have an ideal day.
Martha McKinnon (27:26)
Bye bye.