Turning Negative thoughts into Positive One’s

What Do You Want to Hear?
If we’re going to replace negatives with positives, we have to discover what
is positive to you. What is it that you want to hear?

Let’s start with something fun. Think of the best compliment you’ve every
received. It could be anything – a kind word about how you look,
appreciation for something you’ve done, an expression of love, or any
other words that made you feel good.

Now close your eyes and sit with the memory. Hear the words in your
mind. If you’re alone, say them aloud. How do you feel? Are you
relaxed? Do you have a smile on your face? Do you feel happy? What is
your mood? Now just hold onto this feeling, sit with it for a few more

Now, I want you to do the unthinkable…compliment yourself. Yes, you can
do that. You don’t have to wait for someone else to do it. You have the
power to make yourself feel appreciated, loved, sexy, and motivated. You
have the power to pull the plug on negative thoughts and plug in the things
you really want to hear. I know this might be new to you, so I’m going to
get you started, but if you don’t want to use any of these, pick your
ownthey’re your compliments.

You look ___________! (fabulous, terrific, amazing, stupendous,
tremendous, superb, svelte, irresistible, downright sexy, ridiculously
gorgeous, freaking hot as hell)

Let’s try another one:

You are ___________! (strong, kind, loving, inspiring, dedicated,
charming, hardworking, reliable, heroic, irresistible, a machine, a total bad

Again, use your own of course. Although if “competent,” “average,” or
“punctual” make your list, you may want to aim a little higher.

Two for One

It’s not enough to simply keep an Inner Dialogue Journal. What we need
to do is replace every negative thing in there with two positive
statements. Listed below are some negative thoughts that may go
through your head. Under each negative statement is a positive statement
to cancel the negative and send it packing. For good measure, there are
two positives for each negative, so you end up in the plus column.

NEGATIVE STATEMENT: I failed before at losing weight, and I’m going to fail
POSITIVE STATEMENT: The past is the past; today, I am fully committed to my
weight loss and fitness.
ANOTHER POSITIVE STATEMENT: I believe I’m on the path that leads to long-
term weight loss, fitness, and overall happiness.


NEGATIVE STATEMENT: It’s too difficult to lose weight, why bother?
POSITIVE STATEMENT: It’s easy to stay focused on my goals.

ANOTHER POSITIVE STATEMENT: Everything worthwhile takes effort, and I’m
not afraid of hard work.


NEGATIVE STATEMENT: I binged today; I may as well give up.
POSITIVE STATEMENT: I listen to my inner dialogue to understand why I
binged today; I will apply this knowledge the next time I’m tempted.
ANOTHER POSITIVE STATEMENT: I am not defined by my mistakes; I am
defined by my commitment to change.


Day 14 Breakfast

Open-Face Southwestern Breakfast Sandwiches with Mixed Fruit 

Prep: 10 min; Cook: 10 min; Ready In: 20 min

½ cup red seedless grapes

½ cup diced pineapple

Nonstick cooking spray

8 slices turkey bacon, diced

1 cup liquid eggs whites

1 cup ranch-style pinto beans

1 tsp ground cumin

2 tsp chopped fresh cilantro

2 whole-wheat English muffins 

4 deli thin slices pepper jack cheese

  1. Toss together the grapes and pineapple in a small bowl, and refrigerate until needed. Preheat the oven to 350 degrees. 
  2. Heat a small nonstick skillet over medium-high; coat with cooking spray. Cook the diced bacon until crisp, about 3 to 5 minutes. Transfer to a plate, and set aside.
  3. Spray the pan again, and scramble the egg whites to the desired consistency. 
  4. Add the cooked bacon, beans, cumin and cilantro to the eggs, and heat through.
  5. Cut the English muffins in half, and place on a baking sheet coated with cooking spray. Spoon 1/4 of the egg mixture onto each muffin half, and top with a slice of cheese. 
  6. Place in the preheated oven, and bake until the cheese melts and the muffins are crisp, about 5 to 10 minutes. Serve immediately with 1/4 cup of the mixed fruit served on the side.

SERVES 4 (Serving Size: ¼ cup liquid egg whites, ¼ cup ranch-style pinto beans, ½ English muffin, 1 slice pepper jack cheese, 2 slices turkey bacon, ¼ cup mixed fruit) 

Calories 290; Fat: 7.8g (Sat Fat 4.3g); Protein: 22.2g; Carbs: 29.3g (sugar 8.5g); Chol: 40mg

Calc: 18.25%; Sodium: 838mg