MotivateMe! Quote 3/25

“You can’t have a better tomorrow if you are thinking about yesterday all the time.” ~Charles Kettering

Connie says, "You can't really have tomorrow or yesterday, so pay attention to what you're thinking, how you're feeling and what you're doing today. Right now! Choosing to be positive and follow through with your goals for today will make for a better reflection when you look back on today AND will set you up for a positive tomorrow... which will be today when it happens. You get my point! Stay in the moment. Do the next wise thing!."

Boundaries and Food!

“Boundaries are your responsibility. You decide what is and isn’t allowed in your life.”
 

HEALTHY BOUNDARIES KEEP YOU PROTECTED…
EMOTIONALLY AND PHYSICALLY

• We do our best to keep children safe by setting boundaries for them. For example:

•  We put gates across staircases, so toddlers don’t tumble down the entire flight.

•  We put children in car seats, hopefully not just because the law says we must!

• We set bedtimes so kids get enough sleep and can pay attention in school.

•  We limit screen time, so kids engage in a variety of activities.

•  We set curfews as they get older to keep them safe and (maybe) out of trouble.

WE SHOW OUR CHILDREN LOVE AND CARE AND RESPECT BY SETTING BOUNDARIES

Do we do our best to set boundaries with ourselves in order to keep ourselves safe and healthy? For example:

•  Do you say no to people when they ask you to head a committee and you really don’t have time (but want to be liked or included)?

•  Do you say ‘no’ to yourself when they pass around the plate of pastries at the morning office meeting because you want to maintain your health after losing weight?

•  Do you give in to people’s requests to have you bring the treats to soccer practice when you are already too busy?

•  Do you make excuses for overeating unhealthy foods you ‘want’ even though the consequences of eating them are regained weight and decreased health?

A LACK OF BOUNDARIES INVITES A LACK OF RESPECT, ALONG WITH POOR
HEALTH AND THE REGAINING OF WEIGHT (IN THE CASE OF FOOD)

Here are a few websites those and other ideas can be found:

https://bestselfmedia.com/setting-boundaries-self-respect/
https://www.psychologytoday.com/us/blog/romantically-attached/201608/4-ways-set-and-keep-your-personal-boundaries
https://thriveglobal.com/stories/8-steps-to-setting-healthy-boundaries/

Healthy Communication

“Communication works for those who work at it.” John Powell 

COMMUNICATION CAN BE A GAMECHANGER IN SUCCEEDING AT YOUR GOALS. LEARN TO USE IT TO IMPROVE YOUR RELATIONSHIPS WITH YOURSELF, WITH OTHERS AND WITH FOOD! BECOME YOUR VERY BEST SELF!

This series of sentence stems is a great way to communicate to anyone about anything! Healthy communication leaves you feeling good about yourself and leaves you less likely to engage in unhealthy emotional eating.

“When __________________________________________________________________________
                     (describe the situation… what happened, what the person said or did)

I feel (or I felt) ____________________________________________________________________

(use a feeling word here… mad, sad, happy, scared, etc.)
 

Because ________________________________________________________________________.
                          (describe the reasons you feel the way you feel… “I was left to do your work,” or
                           “those donuts are too tempting for me at this point in my journey,” etc.)
 

I would like (or I would appreciate) ___________________________________________________
_______________________________________________________________________________.
(state what you want… “I would appreciate if you could leave the donuts out of the house.”)

MotivateMe! Quote 2/19/20

“It’s not the load that breaks you down; it’s the way you carry it.” ~Lena Horne. 
 

Connie says, "Sometimes we need to ask others to help us carry the load. Maybe we need to re-prioritize or set some things down for a while. Perhaps it's our attitude that needs readjusting to make the load seem bearable. When you get in a tough place, ask others what they have done to get them through the rough times. And remember, the difficult times will pass! KEEP GOING."

Overcoming Emotional Eating

“Emotional eating doesn’t heal emotional issues.” Karen Salmansohn

EMOTIONAL EATING IS A COPING SKILL… AN UNHEALTHY COPING SKILL. YOU ARE INTELLIGENT AND CAN LEARN NEW, HEALTHY COPING SKILLS

Here are links to two worksheets you can use to become aware of emotional eating and to stop it:

Emotional Eating Awareness Form
Emotional Eating Form

Here are several healthy coping skills to use rather than using emotional eating to cope:

• Practice deep breathing and other relaxation skills to slow the body and brain

• Journal your thoughts and feelings about what you are experiencing in the moment

• Call a friend and talk about what’s going on and ask for support 

• Read a book, play a game on your phone or play a musical instrument

• Use your hands to do a puzzle, knit, write a thank you note

• Ask yourself how you’re feeling and what you need emotionally

• Do a web search for healthy coping skills

• Help someone else in some way

• Check in with an online support group

• Write what you’re learning about yourself by not eating when you’re emotional

Make a list of examples of when you engage in emotional eating and a healthier, alternate behavior:

____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________

Here are a few websites those and other ideas can be found:

https://www.helpguide.org/articles/diets/emotional-eating.htm

https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047342

https://www.healthline.com/health/emotional-eating

https://www.psychologytoday.com/us/blog/inside-out/201309/emotional-eating-5-reasons-you-can-t-stop