Do you tell lies? Never? How about this one…..“I need to eat this (bag of chips or chocolate bar) so that the temptation is gone”. Or this one, “I’ve tried to change many times and I always fail”. It’s time to replace the lies with truth.
“Your brain is programmed for the most dominate thought to win,” says Danna Demetre, author and motivational speaker.
When we think negative statements continually, they impact us. Eventually our feelings and our actions follow those thoughts.
At Camp #3 we want to recognize the voice of our inner critic. We want to identify a lie she tells us and replace it with a truth statement. This little step will make a big difference! It’s changed my life dramatically, and my friend Cecile’s too!
Not sure what lies you believe? Here are 8 lies each with a replacement truth statement. Pick from this list or come up with your own. The first lie is one I believed. I really had to work on saying the truth to myself at every meal.
LIE – There is not enough food on this plate to sustain my body.
TRUTH – This is a good amount of food for this meal. I can eat more food later.
LIE – I’ve tried to change so many times and I always fail.
TRUTH– I can make little healthy choices every day. Every little step makes a difference.
LIE – I need to eat this food so it’s not wasted.
TRUTH – This food can be safely stored for another day.
LIE – I can’t do this for the rest of my life.
TRUTH – I just need to focus on right now and one healthy choice.
LIE – It’s all or nothing. I’m either on a program or off.
LIE – I need to eat this high temptation food so it will be gone.
TRUTH – I can get rid of this high temptation food. I can give it away, have someone hide it or even throw it away.
LIE – I don’t have enough time to exercise.
LIE– I’m fighting this battle alone and it’s too hard.
TRUTH– God loves me and He will help me fight this battle.
Remember our key verse. “And let us not get tired of doing what is right, for after a while we will reap a harvest of blessing if we don’t get discouraged and give up”. Galatians 6:9 New Living Translation
TODAY’S little STEP: Identify a lie your inner critic tells you and replace it with the truth, a healthy self-talk statement! Say it often throughout your day.
Author and speaker Danna Demetre has impacted my health journey. I highly recommend her books and programs and especially her healthy self-talk CDs. Check out her site. dannademetre
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This super food is low in calories, high in nutrients, vitamins, minerals and fiber. It comes individually packaged and can be eaten raw or cooked. It’s Doctor approved and recommended.
This super food is included at most dinners. Parents encourage their kids to eat it and dessert might even be used as a bribe. We often hear the child say…..
But why do I have to eat my vegetables? (in a whiny, sad child voice.)
photo credit Greg Westfall
Most of us need to be reminded, just like kids!
Eating more vegetables is one of the simplest changes we can make to improve our overall health.
Eating more vegetables can lower our risk of developing arthritis, heart disease, stroke, dementia and cancer.
Vegetables fill our stomachs with nutrient rich, low calorie fuel! We also feel fuller for longer because of the high fiber content.
When we replace higher calorie foods with vegetables we are taking another little step to being healthy.
But sadly we still don’t eat them often enough. A recent report from the Centre for Disease Control and Prevention stated that 87 percent of adults didn’t meet the suggested vegetable recommendation. Kids are still struggling, as 93 percent didn’t meet the recommended amount.
But how much do I have to eat?
Most women between the ages of 19 – 50 require 2 ½ cups of vegetables a day.
Wow, that sounds like a lot but not when you start measuring it out and looking at it. Especially if we substitute vegetables for other high calorie, low nutrient foods.
1 cup of raw or cooked vegetables counts toward your daily total.
1 cup of raw leafy greens counts as a ½ cup toward your daily total.
1 cup of 100 % vegetable juice also counts toward your daily total.
How can I include more vegetables in my day?
Mix them into your meals and space them out. If you eat the standard 3 meals and a snack then plan on 1 cup at lunch and dinner and ½ for a snack. If you eat mini meals through out your day then include ½ cup at each one.
Find a vegetable you really like and enjoy it. I love the color, crunch and taste of raw yellow, red and orange peppers. It’s easy for me to add them to my lunch. Maybe you like baby carrots. Buy a big bag and take them to work with you.
Substitute raw veggies for crackers or chips. Serve them with hummus or low fat dip.
Buy prewashed greens and have a salad at dinner each night. Toss in peppers, cucumber, carrots, and green onions. Watch the salad dressing as it can add many calories and fat grams.
Wash, cut and prepare fresh vegetables on the weekend. Once the work is done it’s easy to add them to a fresh salad or bag some to take to work. Think about putting them on the top shelf of the fridge. Things in the drawers often get forgotten.
Sneak some grated vegetables into sauces and casseroles. No one will know.
Drink your veggies. Add spinach or kale to a fruit smoothie. Or try some low sodium vegetable juice.
Don’t forget frozen vegetables. They are picked at their peak and have the same nutrients as fresh and are often cheaper than fresh. Steam them quickly in the microwave for another delicious serving of vegetables or add them to soups or casseroles.
TODAY’S little STEP: As part of Camp #3 add one serving of vegetables to one meal or snack. Pick one of these ideas or check out the links for more ideas.
If you have found this helpful please share it with a friend.
These are some of the sites I used for my research. Check them out they all have good information.