Tag Archives: self-talk

Yesterday’s failure does not define today!

Does your inner critic lie to you? “It’s been a busy stressful day. You deserve a reward.  There’s some cake left. Go ahead. Enjoy a nice big piece!”

Then after you’ve had the cake she taunts you. “Do you know how many calories were in that? What happened to your plan to eat healthy? You are such a loser. You’re just doomed to be fat forever!”.

 

Your inner critic is a nasty

There is always hope!

Each morning when we open our eyes we get a fresh start! Keep taking little steps to health because they do make a difference.

Yesterday’s failures do not define today!

Anne of Green Gables is one of my favorite books. Anne is forever making embarrassing mistakes.

One time she put liniment instead of vanilla into her cake and then served it to company!

After many tears her spirit of optimism shines through and she says, “Isn’t it nice to think that tomorrow is a new day with no mistakes in it yet?”

I love that line because it reminds us that each morning we get a fresh start.

Yesterday’s failures do not define today!

Read that line again.

Now believe it!

Every day is a fresh start.

sunrise

photo credit-Wil Stewart

I am also reminded of God’s love and kindness. “But this I call to mind; therefore I have hope. The Lord’s royal kindness never ceases; His compassions never end. They are new every morning; your faithfulness is abundant.” Lamentations 3:21-24 New English Translation.

God’s compassion is as sure as the sunrise!

TODAY’S little STEP: When you wake up each morning – start fresh. It’s a new day!  Yesterday’s failures do not define today!  Take little steps to health.

Every little step makes a difference!

 

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Don’t believe everything you think!

Don’t believe everything you think! Some thoughts are lies. They impact our lives and leave us wondering why we can’t stick with our healthy lifestyle plan.

Research states that our minds think 60 thoughts per minute! That sounds like an incredible number. But we need to realize that certain thoughts are necessary to keep our bodies functioning. Some are related to what our senses are taking in and processing.

But a large number of our thoughts are so routine that they need to be taken captive and given a quick test.

That thought is like a wild horse. Capture it and put it in a corral.

Ask these 3 questions.

1.Is this thought based on truth?

2.Is it negative?

3.Is it a lie?

Let’s ask those questions on this thought

‘I’m on a trip it’s ok to eat whatever I want’.

  1. not true, a trip does not mean you can abandon your healthy choices

  2. it is not a negative statement but the consequences will be negative

  3. yes, it’s a lie you believe so that you can overeat in restaurants and eat junk food

Now we need to replace it with a truth statement.

‘I make healthy choices when I am on a trip.’

It doesn’t sound like it makes a big difference but when you really think and believe that statement your actions follow.

When you go on a trip you buy fruit and healthy snacks. You drink mostly water. When eating in a restaurant you make wise choices.

This is one of my lies that I believe.

I work hard to replace with the truth.

It requires that I think and say the healthy self-talk statement and then follow it with my actions.

We are encouraged in the Bible to capture our thoughts.

 

take-every-thought-captive-and-make-it-give-up-and-obey-christ-2-corinthians-10_5b

littlestepstohealth.com

 

Here are a few lies and replacement healthy self-talk statements.

Lie   I’m a big person; I need lots of food to fuel my body.

Truth  I’m a big person; I eat smaller portions more often to fuel my body.

 

Lie  My life is crazy! I can’t find time to exercise or eat healthy.

Truth  I find time to move my body and I eat healthy food everyday, because my life is crazy.

 

Lie  I’m having guests. I can’t keep to my healthy eating plan while they are in my home.

Truth  I serve my guests a variety of food. Everyone needs to make healthy choices.

 

Lie  Super sizing the meal is the best deal.

Truth  Making the healthiest choice is the best deal.

Lie  There isn’t any exercise I can do because I’m so out of shape.

Truth  I can move my body for 5 minutes twice a day.

Today’s little step: Identify 2 lies and replace them with the truth. Write them out on a card or put them on your phone. Whenever those lies pops into your mind replace them with the truth!

 

Watch your thoughts, they become words;

watch your words, they become actions;

watch your actions, they become habits;

watch your habits, they become character;

watch your character, for it becomes your destiny.

Frank Outlaw

 

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Don’t believe the stupid lie about self care!

 

Somehow we have come to believe that if we take some time for our own well-being we are being selfish.

That’s a big fat lie!

Self care needs to be a higher priority in most of our lives! Take some time everyday that’s just for you!

As busy moms, wives, employees and volunteers we give our time and energy away.

We value relationships and we invest in caring for others.

But sadly we don’t invest in caring for ourselves.

As part of the new fall routine take some time for self care.

When we take care of our bodies, minds and spirits we can do everything better!

Some self-care ideas

  • an extra hour of sleep

  • a 15 minute walk

  • a coffee or tea break mid-afternoon with a healthy snack

  • reading time

  • a bubble bath

  • girlfriend time

  • fresh fruit and vegetables everyday

  • a nap

  • T.V. time

  • quiet unplugged time

  • whatever you do to play

  • spend time on your hobby

  • permission to say no

 

Remember our positive self-talk statement… ‘I am a beautiful beloved daughter of the King!  I make small changes to be healthy.  Taking care of me is important’.

girl-354579_1920daughter of the king

I am a  beautiful beloved daughter of the King of Heaven!

 

TODAY’S little STEP: Take some time everyday for self-care! You are worth it!  Everyone will benefit!

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STOP LYING RIGHT NOW AND TELL THE TRUTH

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!

 

think new thoughts

 

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.

TRUTHThis is my lifestyle. I make good choices every day.

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.

TRUTH– Even 5 minutes of exercise makes a difference.

LIE– I’m fighting this battle alone and it’s too hard.

TRUTHGod 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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Keep up the good work!

Hi friend, how are you?

I’m guessing you are crazy busy like me.

Just stopping by to encourage you to keep up the good work!

You’ve made some good little changes to your lifestyle. These little changes have made a difference!

You can keep it up over the Christmas season!

Food is central at every event we attend. However, we are doing some things differently this year! We’ve worked too hard to let one day of overeating begin the slide back to old habits.

We have some strategies; health-tips-to-beat-the-holiday-food-frenzy/.

We have a healthy self-talk statement because we control our actions with our thoughts.

holiday healthy self-talk

When our will power falters we can call out to Jesus because accessing His power makes the biggest difference. accessing-more-willpower-in-one-easy-step/

 

We can do it friend!

We can enjoy the Christmas season and start the New Year with no food regrets!

Every little step makes a difference.

Every mountain is climbed one step at a time!

TODAY’S little STEP: Rehearse some healthy self-talk. At each event or meal, practice some little tips to make healthy choices!

 

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10 HEALTH TIPS TO BEAT THE HOLIDAY FOOD FRENZY

Tis the season for eating! My favorite foods – turkey, stuffing, gravy, pie, cookies, rich desserts and chocolates will be within my reach.

Everywhere I go there will be tempting goodies. Then I’ll add some holiday stress and I’ll have the perfect combination for overeating.

But this year is going to be different!

I have strategies!

10 Healthy tips to beat the holiday food frenzy.

        1. Be realistic. Don’t try to lose pounds during the holidays, instead try to maintain your current weight.

2. Plan time for exercise. Exercise helps relieve holiday stress and prevent weight gain. Get your 20 minutes of exercise everyday. Break it up into two 10-minute sessions. On a day when you overeat, add extra minutes.

3. Eat until you are satisfied, only the turkey needs to feel stuffed! Savor your favorite holiday treats. Sit down, get comfortable, and enjoy. http://www.cpmc.org/about/e-health/11-05%20healthy-holidays.html

4.No mindless eating from the bowl of party snacks. Serve yourself on a small appetizer plate and physically move away from the food.

5. Leave a calorie allowance for dessert. If you love dessert and hate to miss out then make a point to cut back on the hors d’oeuvres or skip the bread. Or avoid the pasta and have mostly salad and veggies.

6. Put desserts on a small plate, or even better, on a napkin. It’s a simple trick: You can’t fit as much on a napkin, so you won’t eat as much. No trips back for seconds!

7.Just say ‘NO’! Don’t feel as though you have to say yes to everyone that offers you food. Don’t let yourself be bullied into eating something that you really don’t want.

8.Trim back on the trimmings. To shave calories, go easy when adding nuts, cheese, cream sauces, gravy, butter, and whipped cream. These additions don’t add much to the meal, but can add plenty to your waistline.

9. Wear snug clothes. When you wear snug-fitting clothes chances are you’ll feel full faster. No elastic waist pants for us girlfriends!

10. Be a food snob. If it’s not a 10 then it’s not worth the calories! Scan the choices for foods you truly treasure and skip the everyday dishes. http://www.epicurious.com/archive/healthy/news/holidayhealthyeatingtips

Here’s my healthy self-talk statement for the Holiday Season

holiday healthy self-talk

Healthy self-talk statement for the holiday season.

TODAY’S little STEP: Print this blog post and read it everyday of the Holiday season. Make these lifestyle changes.

 

Every little step makes a difference. Every mountain is climbed one step at a time.

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CHANGE YOUR MIND IT’S GOOD FOR YOUR HEALTH!

“I’ve tried to lose weight before and I always fail. I can’t exercise. I have no time for me. I’m just going to be fat and frumpy forever”. Is this the running dialogue going on in your mind right now? Don’t listen to those lies girlfriend! Replace those nasty statements with the truth!

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Here in Ontario, Canada in the winter we have several feet of snow! I watch my neighbour who chooses not to shovel his driveway. He drives in and packs the snow under his tires. Eventually he can only drive in the ruts. However, when the temperature warms up the snow softens. I hear the revving engine and the spinning tires.

He’s stuck in those ruts he made.

car stuck in snow

Just like my neighbour we can get stuck. We think the same thoughts over and over again. We start to believe those thoughts are true. We get stuck in thought ruts.

“Your brain is programmed for the most dominate thought to win,” says Danna Demetre. When we think negative statements continually they impact us. Eventually our feelings and our actions follow these thoughts.

If you feel fat and frumpy it’s because you believe the lie that you are thinking and telling yourself. So what can you do about this nasty self-talk?

It’s time to replace those old thoughts with truth.

Danna says, “ to feel, or act differently, we must purposely think new thoughts and take new action.”

This new thought process is Biblically sound.

The Bible says, “ take every thought captive to obey Christ”. 2 Corinthians 10:5.   God knows the power our mind has over us and He regularly cautions us to check our thoughts.

“Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things”. Philippians 4:8

The very first thing God tells us to think about is truth!

God knows the struggles we have with our thought processes.

It’s time to identify the lies and write out truth statements.

To help you get started I have written a healthy self-talk statement to repeat throughout your day. This repetition will change your thinking, your feelings and eventually your actions.

Today’s little step: Start to identify the unhealthy self-talk that is going on in your thoughts. Replace those thoughts with this healthy self-talk statement. Repeat it out loud, throughout your day.

I am a beautiful, beloved daughter of the King. I am making small changes to be healthy. Every little step does make a difference. Taking care of me is important.

Author and speaker Danna Demetre impacts my health journey. I highly recommend her books and programs. http://www.dannademetre.com

If you have found this helpful please share it with your friends.