Eaten Enough Today?
After years and years of being told that you are overweight because
you eat too much, did you ever think somebody would tell you to eat
more? Well, it is happening today. I am telling you that to build your
healthy eating style, you may need to eat more. During this process,
we will focus on what you should eat, instead of what you should not
There is NO RESTRICTED eating in this process. You are encouraged
to eat foods that are good for your health, (you won't hear me telling
you to avoid or restrict any particular foods.) You are encouraged to
be more aware of when you are satisfied, not to limit portions.
It takes every minute
of every hour
of every day
to NOT eat something.
It takes just a moment to eat
When you focus on selecting and eating all the wonderful tasty foods
that are good for you, your time and energy will be spent eating healthy
foods and enjoying every bite. This healthy eating is a task that can
take up all the energy you used to put into restricting and limiting
people "get the munchies" in the evening. If you are one of those people,
ask yourself: "Have I eaten enough today?" "Did I eat enough fruit and
veggies?" "Did I eat when I was hungry?" "How was my nutrition?" If
you realize that you didn't eat enough veggies, you could have a salad
or bowl of vegetable soup. If you notice that you were low on protein
today, you could have a high protein snack. If you realize that you
were hungry during the day, had nothing to eat, and therefore stayed
hungry too long, you could plan a way to avoid that situation in the
This is a fundamentally different look
at healthy eating. There is NO portion control. There is NO deprivation.
If you have an emotional
need to put a lot of energy into this healthy eating process ? fine.
Think a lot about these constructive concepts and focuses. Ask yourself
the questions in the above paragraph often.
you can't stand the thought of putting energy into thinking about
your eating ? FINE. Ask yourself these constructive questions whenever
seem to be worrying about food or body image issues anyway. You
not be spending any more energy. You would just be redirecting your
already used energy into a more constructive focus.
Flipping the Coin: Finding
Every time you think a critical thought, say hurtful things to yourself,
or participate in negative self-talk, you are damaging your self-esteem.
You see, you believe what you hear, especially from yourself. This kind
of negative thinking or self-talk is like a burrowing insect that eats
away at your self-esteem and self-confidence. You do not have to be
the victim of this hurtful process. You can turn it around and brush
away that burrowing insect of self-criticism.
The first step to reducing hurtful and negative thoughts is to increase
your awareness of when you are saying hurtful and negative things to
yourself. Listen to the way you talk to yourself. Would you say those
same things to another person? Would you talk like that to someone who
was entrusted to your care? Would you speak that way if you wanted to
If a thought or comment would
when addressed to someone else,
then it would be hurtful
when thought or said to you.
You may find that
you even criticize yourself for even having negative thoughts.
Don't. You have a better option. When you notice that you
just talked to yourself in a negative way, don't feel bad that you "did
it again". Instead, feel good that you intercepted that negative thought.
Feel good that you are increasing your awareness! You must first notice
that you participated in negative self-talk before you can begin to
stop it. The question is; what do you DO when you notice negative self-talk?
The answer: DISAGREE. Disagree thoroughly. Disagree vehemently.
Think or say your disagreement in your mind with full sentences, in
full paragraphs, with expletives. Or you can speak out loud about your
disagreement (this works best if you are alone somewhere.) The more
clearly you voice your disagreement, the more you can brush away the
burrowing insect of self-criticism. It really works. Your clear positive
statements to yourself prevent you from believing the old negative thoughts
that you were taught.
Cloe At forty-seven years old, Cloe was thinking about going to college.
These were the thoughts running through Cloe's mind as she was trying
to make the decision:
College is for kids and I'm too old.
I've been uneducated for this long, what's the difference
if I spend twenty more years uneducated?
I can't do this. I'm not smart enough. I'm not good
There is no reason for me to go back to school.
I can never make decisions. I don't even know what
I want to do with my life.
If Cloe had a friend who was thinking about going to school, would
she say those kinds of things to her friend? I don't think so. If Cloe's
adult son were making this same decision, would she speak to him this
way? I don't think so. Suddenly, Cloe had realized she was saying nasty
things to herself that she would never say to other people. With that
realization, she had the opportunity to change. She could stop her negative
self-talk by disagreeing vehemently with those old hurtful concepts
she had been taught. She found herself saying instead:
Anybody can go to college. I have every right to go
to college! I like using my mind. I enjoy learning.
I have learned a lot from the education life has
given me so far. Now I want to add some formal education to the
knowledge I have already acquired.
I can do this. Of course I'm smart enough. I am a
valuable person. I am a good person.
I have many reasons to go back to school. I have
practical, financial, and emotional reasons to go back to school.
My reasons count. My reasons matter.
I have the courage to struggle with making decisions,
even though it is difficult for me. I will think it through.
I will use my courage to persevere and make a choice. I have
made a million
choices in my life. I WILL make this choice too.
Life is such a wonder. Here I am at forty-seven and
the doors are wide open. My life is an unwritten book and I am
the author. I can write what I want on those pages. How exciting.
to decide what I want to do with my life. MY life.
Yes, Cloe did vehemently disagree with the first list of negative thoughts.
She disagreed at length, in full sentences, in full paragraphs. Can
you imagine that those negative thoughts would be pretty far away by
the time she thought about these positive topics for a while? She did
not let the burrowing insect of self-doubt get in and eat away at her
self-esteem. It worked.
At fifty years old she
had completed her associates degree. Now, at the time of this writing,
she has completed her Bachelor's Degree! She
is still open for what she wants to do with her life. She is excited!
There is great power to being able to "flip the coin" and turn
negative into positive. You can actually construct the positive
image of yourself
in your mind by disagreeing with the negative. You can flip the coin
and experience yourself as a more positive person. You too can
rebuild your self-esteem, just like Cloe!