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 moments.

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 ass).

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 again.

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

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