MotivateMe! Quote 11/19/19

“It’s not who you think you are that holds you back; it’s who you think you’re not.” ~Unknown.

Connie says, "I often tell people that if I could give them one gift that would definitely result in positive changes for them, that gift would be the gift of positive self-talk. When you remind yourself through self-talk and self-thoughts that you are NOT capable, good enough, worthwhile, strong enough, creative enough, funny enough, persistent enough, or simply not enough of whatever, then you are holding yourself back in major ways. Only you can make the changes you need to change your negative self-talk. How? By doing it! When you realize you are saying something negative to yourself, STOP and say something kinder."  Tell yourself something kind about you right now. 

MotivateMe! Quote 11/12/19

“You will never change your life until you change something you do daily.” ~Mike Murdock

Connie says, "We want change, we hope for change, we wish for change, we may even pray for change. There's nothing wrong with wanting, hoping, wishing and praying for change. But the bottom line is, nothing is going to change until you take some ACTION, put for the EFFORT and DO something that results in change." What is a positive change you have or will make today?

MotivateMe! Quote 11/5/19

“Perfectionism doesn’t make you feel perfect. It makes you feel inadequate.” ~Maria Shriver

Connie says, "Ain't that the truth! If perfection is the goal, then there's only one possible outcome. Failure. If you're a perfectionist, I wouldn't go around boasting about it because perfectionists are trying to hide from an overall sense of inadequacy. They think if they can do things perfectly, they will feel okay about themselves and others will think positively of them. If they can't be "perfect," then they see themselves as a failure. Aim for "good enough" or "progress" and be proud of the effort you put into what you did. Name something you did today that you feel proud of?

MotivateMe! Quote 10/29/19

“Take care of your body. It’s the only place you have to live.” ~Jim Rohn.

Connie says, "I'm just as guilty as the next person of complaining about cellulite, unwanted 'lumps, bumps and rolls,' but let me tell you something. In the past several years, I have made a lot of effort to nix any negative self-talk about my body. Instead, I offer gratitude for having two healthy legs, cellulite and all, because I can get to and from where I want to be on these legs. I chuckle at the saggy skin under my arms, grateful that I have two arms strong enough to hold my grand babies and do yoga and use my computer to write. Try overlooking your imperfections and instead, specifically make a statement of gratitude for what you are able to do with your perfectly imperfect body." What is something about your body that you are grateful for today?

Awareness: The First Step in Change

You can’t change something if you’re not aware of it! Most of us have several habits related to our eating behaviors that are not healthy. Some of these we’re aware of, and many of them we are not. In order to change unhealthy habits that lead us away from our goals of weight loss, weight maintenance, and an improved quality of life, we need to first become aware of them.

Here are five things to become aware of related to your eating habits and suggestions on how to turn them into healthy behaviors that support your goals!

1. Food Choice and Portion Size. Become aware of what you are eating – all the time. Here’s how:

   1. Always eat PROTEIN first!

   2. When you eat, do NOTHING else (no tv, reading, phone, etc.)

   3. Look at your food (talk to it if you feel like it!), put your utensil down between bites, and chew, chew, chew.

2. Your Definition of a “Meal.” Realize that as a bariatric patient, meals aren’t what your grandparents fed you back in the day (i.e., way too much food)!

   1. PROTEIN first, plus a veggie/cheese and/or some berries = a MEAL. End of story.

   2. You can create amazing soups, stews, casseroles, omelets, and creative combinations using the above basics for hundreds of different meals.

3. When/Why you Turn to Food. Do you look for food when you are: bored, lonely, angry, sad, scared? Do you hope that food will numb/avoid your emotions? Do you use food to avoid being with yourself?

   1. Learn healthy coping skills to address feelings (journaling, talking to a friend, walk and think, draw a picture of how you feel, etc.),

   2. Learn to treat yourself with kindness and compassion (like you treat so many others).

4. Excuses You Create. Do you rationalize that you keep “junk food” in the house for your kids/spouse? Do you go to the drive-thru because you “don’t have time” for anything else? Do you pretend you “deserve” unhealthy “treats?”

   1. Remind yourself that your job as a parent is to teach your children healthy eating behaviors and junk food is not a requirement in a home.

   2. Make time to put a cooler with healthy food options in your car (remembering that you make time for tv shows, social media, etc.).

   3. Learn to “treat” yourself with healthy behaviors and not food (a nap, a massage, 15 minutes to read a book, a bath)

5. With whom do you eat? Do you eat (and spend time) with people who encourage healthy or unhealthy eating behaviors? Do you eat (and spend time) with people who judge and criticize you or with people who support you?

   1. Learn to say “no” to people who invite you to eat at places that put you in an uncomfortable position (buffets, ice cream parlors, etc.)

   2. Learn to ask people to keep their comments about your food choices and eating habits to themselves, reminding them that you are responsible for your health.

   3. Learn to say “no” to yourself at times (like when you want to give in to dessert), and learn to give yourself credit when you make healthy choices that lead you closer to your goals of weight loss and a better quality of life.