CATCH IT, CHANGE IT, & REARRANGE IT Healthy Heart-Shaped Gummies INGREDIENTS 3-4 packets of 1 oz. gelatin 2 tsp of Crystal Light™ Hot water Zero-calorie non-stick cooking spray
DIRECTIONS In a bowl, mix the gelatin and Crystal Light™. Add hot water and whisk until dissolved. Spray zero-calorie cooking spray to your heart-shaped molds. Add your mixture into the molds and refrigerate overnight for about 6 hours to allow gummies to set. Remove your gummies from the fridge and enjoy!
Chocolate Covered Strawberry Shake
TIPS
for Dining out • When your meal arrives, ask for a to-go box This will help prevent over-eating. • Check the menu ahead of time to avoid impulsively ordering an unhealthy dish. • If you’re unsure about something, ask! Here’s a few helpful questions your server won’t mind answering and telling the chef:
4-5 ice cubes
DIRECTIONS Combine ingredients in a blender and pulse until smooth. Add additional ice cubes as needed for preferred consistency. Garnish with sliced strawberries, if desired.
Recognize that you just had a negative thought. Think to yourself, “Would I normally direct this type of comment to a loved one instead of myself?” If not, then it’s likely a negative thought.
Refute and combat what you just said. Example: I am willing to love my stomach for giving birth to my two sons.
Rearrange It:
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What seasonings, garnishes, sauces or marinades go on the meat? May I have my meat prepared with only a little salt and pepper? Please hold the sauce/marinade.
Example: I am willing to love my body. I am willing to learn to accept my body. I love my body for what it can provide.
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Instead of salad dressing, can I get a few lemon slices and red wine vinegar?
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Do you have a substitute for X? (pasta, buns, etc.). Some restaurants offer substitutes for pasta like zucchini noodles and spaghetti squash, or a lettuce cup instead of a burger bun.
(fries or potatoes) for grilled vegetables?
Ask your provider about using the new RM PhenterMist™ hunger suppressant spray for additional support on the go!
Catch It: (identify the negative thought)
Change It:
For every one negative thing you think about yourself, you have to tell yourself three good things.
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Now, it’s your turn!
Example: I hate my jiggly belly.
Do you cook the meat in oil or butter?
INGREDIENTS 1 Serving of RM Chocolate Peanut Butter Shake ¾ cup of sliced strawberries
Catch It:
Here’s an exercise that will allow you to modify your negative beliefs and replace them with positive ones.
According to research, it takes 21 to 66 days to change how you think. If you're going to tell yourself negative things about your body, you're going to believe them. But if you also tell yourself positive things for 21 to 66 days, you're likely to believe those, too. So, why not start now?
Change It: (refute and combat the thought)
Rearrange It: (write three good things about yourself)