Danielle Hamo Blog

Monthly Archives: April 2015

Positive Affirmations and positive self talk to aid in weight loss

I am reading a book by Shad Helmstetter, Ph.D. called “What to say when you talk to your self.” The book is about positive affirmations and positive self talk to help you achieve your goals and changes you want to make in your life. The book touches on many topics but I will summarize here what is relevant for weight loss.

selftalk

In my diet I talk about the important of getting your mind on the same page of your goals so it helps you in reaching your goals rather then hinder you with negative thoughts of failure.

  • “How successful you will be at anything is tied to the words and beliefs about your self that you have stored in your subconscious mind”
  • Nothing you read once is permanent. Success lies in constant reinforcement. You have to repeat these positive affirmations daily to make a lasting change.
  • Self talk is a way to override our past negative programming by replacing it with conscious, positive direction. It is a way to live by active intent rather than passive acceptance.
  • You want to avoid Negative Acceptance,  which works against us and is characterized by “I can’t” “If only I could” or “I wish i could but i can’t.”
  • Also avoid this kind of self talk: “I need to…,” “I ought to..” and “I should…” It sounds like it can work for us but it actually does not because it creates no solution. The unconscious end to that sentence is ” I should….. but i am not” which is negative self talk.
  • The way you should talk to your self: “I am …” it is present tense and you paint a new picture of your self, of what you want to be, and erasing all past negative talk. It is self activating, the past problem is turned around to create ongoing daily success and stirs us to action. An example is “I am happy healthy and slim!”

selftalk2

Below are some examples of specific positive affirmations to aid in weight loss you can say to your self daily in front of the mirror. You can say to your self more than one, just repeat them daily, and slowly until they get internalized.

  • Your self talk should be simple, to the point, and use explicit and direct wording. it must also deal with every facet of of the problem or goal you are working on. Give your self precise commands and complete direction.

1. I am in control of my self in every way – at all times and in all situations.

2. Whether eating in or eating out, I really enjoy eating less.

3. I never feel the need to finish the food in front of me. I eat only what I should – and not a bite more.

4. One way to lose weight thats easy and works, is less food on my plate and less on my fork!

5. By ordering less when I eat out and by serving my self smaller portions at home, i keep my self aware of the importance of staying with my goal- each and every day.

6. What I eat, and the goals I reach, are up to me. I give no one the right to hinder or control my success.

7. I am never, at any time, tempted to take one bite more than I should. I am strong, I am capable of reaching my goal, and I am doing it!

8. Being in situations that put a lot of food in front of me, is not a problem to me now. I simply say “No!” to the food and “Yes!” to my success.

You can print the below picture and stick it on your mirror and repeat daily :)  positiveaffirm copy

Healthy and pretty party ideas

Who says parties have to mean breaking your diet? Here are some awesome and beautiful ideas to use at your next gathering that are dietitian approved. All the images were found on pinterest, search the site for more ideas.

31033510ef29d5daed18dfb3df85f85c

Fruit and Veggie table – Make a spread using the above picture as inspiration. They decorated the table with vegetables like brussels sprouts, cabbage, and artichoke. They served fruit skewers, watermelon cubes topped with feta, veggie sticks with assorted dressings, fresh mozzarella and tomato cups, and yogurt parfait shooters in shot glasses.

e139b3b9be7fd8441b20134e8dbf93d2

Summertime Sun Ice Tea – Served in mason jars over ice with fruit. The tea was pre brewed. Get recipe here. Great alternative to soda and juice.

1a91a4756da6bf96465ee4b9399b5364

Grape poppers – The recipe uses vanilla Candiquick coating (found in target and walmart) and chopped pecans, but melted chocolate and any other nuts would work as well. Get recipe here. They also have a caramel version on the site.

34ed58e0b0f76c3e310e52987badd98f

 

Pistachio Melon Cake – cantaloup, honey dew, and watermelon layers on the inside. But can also be made with just watermelon. The coating is coconut cream. Get recipe here.

11f02fe3cbeff80c3cba6cf66179898e

 

Raspberry bites – Stuff raspberries with chocolate chips, white chocolate chips, and yogurt chips. Source. & source.

 

 

12fe5a80bd9d4482c06777f60c5ebb53

 

Nuts in single serving  – Serve roasted and candied nuts in paper cups. Get recipe here.

60f10558bb91d01196e72123214e8578

Watermelon on a stick – a great alternative to traditional ice-cream on a stick.

 

15ed6960d57561b5618bbb596ee9bcc6

Veggie & Dip Shooters – Dollap dressing on the bottom of a shot glass and fill with veggie sticks. To make an even healthier dressing/dip use a ranch seasoning packet and mix with plain greek yogurt.

a2f47e8c6fc28fbbe76954d32fdb3fd8

 

Yogurt parfait in mason jars – Sweeten plain yogurt with some agave and top with nuts, granola, coconut shaving, and fruit. Get recipe here.

 

 

368f37469fe38a8fb43b349d66e124f2

 

Melon ball cups – Ball watermelon, and melons and serve in an emptied citrus cup.

09404bf0b7c0a9526da3aaa0bfd06112

Mouse Radishes – How cute are these? The source website is in french, but a radish is almost a mouse, the only thing it needs is ears which are made of sliced radish, and eyes which can be drawn on with edible marker.

star_watermelon_fruitsalad

Cookie Cutter Fruit Salad – Use cookie cutters to cut larger fruit like watermelon, and melon. Mix with berries. You can also serve individually with a decorative toothpick on a tray. Source

wed_sum99_album_07_xl

Cherry Favors – snip the top of glassine bags with scalloped scissors and fill with cherries. Great as a party favor for the guests.

source great article with lots of party ideas. Via Martha stewart.

Enjoy!

Innovative, healthy, low carb, wheat free recipes to try

Here are a few recipes that use vegetables instead of wheat for their base. I have recommended these to clients and got positive feedback regarding taste. The recipes are lower in calories, gluten free, wheat free, and low carb.

1. Zucchini Noodles

zucchini noddles

This recipe uses zucchini instead of pasta. You can boil the zucchini noodles, sauté them, or eat raw. You can use a julienne peeler to make the noodles or a vegetable spiralizer, which is widely available on line or at retailer like Bed, Bath, and Beyond.

Top with tomato sauce for the low calorie option, or with your favorite pasta sauce. You can also use zucchini shavings as the “pasta” in lasagna.

Get the recipe here.

2. Cauliflower Breadsticks

cheesy-cauliflower-breadsticks

 

This recipe uses cauliflower as the crust for cheese sticks. For even less calorie version, use part skim mozzarella (she uses whole milk.) Get the recipe here.

3. Cauliflower Pizza

here is a recipe for another cauliflower crust, that can be used as a base to make your favorite “pizza”.

pizza slice

4. Zucchini Parmesan

zucchiniparmesan

At only 50 calories per serving, it is a great alternative to transitional french fries. They are super easy to make, and have great reviews.

Get the recipe here.

Here is an alternative recipe for the same dish

parmzucchini

5. Quinoa Pizza Bites

This recipe uses quinoa which is gluten free, and higher in protein and fiber.

 

qunioapizza

Get the recipe here.

6. Zucchini Pizza Bites 

pizzabite

Get the recipe here.

Enjoy!