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Hi, I\u2019m Heather K. Jones. I\u2019m a registered dietitian and the founder of HeatherKJones.com<\/a>, a weight loss website about healing and hope instead of diets and deprivation, and the creator of Smaller Size Bigger Life, an online program for women who struggle with emotional eating, overeating, food, or body issues.<\/p>\n Have I always had a joyful life full of kale, self-love and positivity? Nope, I\u2019ve struggled\u2014big time.<\/strong><\/p>\n In fact a decade ago my health and my life was in shambles, and I was on the verge of a complete mental breakdown. I\u2019d spent a decade abusing my body with alcohol, cigarettes, and food, and even though I DESPERATELY wanted to change, nothing would stick. I felt like I was sinking in unhealthy quicksand. And I was scared.<\/p>\n Now it\u2019s over 10 years later<\/span> and not only is my life bigger and better than I ever thought possible, but I also help other women build happy and healthy lives they love. A-mazing!<\/p>\n <\/p>\n Is my life perfect? Not at all. Do I still struggle? Absolutely. But what I\u2019ve learned has changed the way I live\u2014and I can\u2019t wait to share it with you in my FREE Smaller Size Bigger Life Summer Session<\/a> starting August 1st<\/span>!<\/strong><\/p>\n You deserve a healthy and happy life too\u2026we all do.<\/p>\n Here are my top three life-changing tips. Once I started doing these three simple things on a consistent basis I was able to stop running around in self-destructive circles and (FINALLY) start healing.<\/p>\n My inner dialogue used to be seriously critical. I was habitually beating myself up for, well, everything! For my many mistakes (big and small), for my failed marriage, for not being a better daughter, for not taking better care of myself, for not accomplishing more\u2014my list of perceived flaws and failures was endless.<\/p>\n But here\u2019s what I learned: When you put your attention on what you hate about yourself and your life, you just create more feelings of fear and anxiety. And this keeps you stuck in patterns of self-sabotage.<\/strong><\/p>\n Once I became aware of my inner-critic and I replaced my attack thoughts with healing and helpful thoughts instead, it changed, well, everything! I stopped looking for outside approval and instead I looked inward for answers. I learned how to forgive myself, how to release my mountains of guilt and shame, and how to heal and deal in a much better way.<\/p>\n Bottomline: Transform your thoughts and you will transform your life.<\/strong><\/p>\n I think appreciation is one of the most powerful (and most overlooked) tools for living a happy life. During my darkest days (and per Oprah\u2019s suggestion) I started a gratitude practice.<\/p>\n When I first woke up I would take five minutes to make a mental list of\u2026\u00a0 1) all the things I was thankful for (my supportive friends, my comfortable bed, my cozy apartment where I felt safe, my healthy eyes that let me read, my wonderful sisters, a new day to try to make positive changes, etc.) and\u2026\u00a0 2) all the things I appreciated about myself (I\u2019m a loyal friend, a good listener, I make people feel comfortable, etc.).<\/p>\n I\u2019d list as many things as I could think of. It was difficult at first\u2014but once I got on a roll it was surprisingly easy. This daily practice not only helped me get out of bed in the morning (it was struggle back then, most days I just wanted to stay in bed and hide), it actually made me feel optimistic about my life.<\/p>\n I\u2019m not suggesting we deny or avoid the challenges in our life, not at all. But we also don\u2019t have to incessantly complain and obsess about the bad stuff. When you focus your attention on what you DO want and on what is already good in your life, you create feelings of hope and possibility. And this moves you forward in positive ways.\u00a0<\/strong><\/p>\n So starting today (yes, today!) notice the many blessings you have in your life right now and all that you have to be grateful for. Look for the good, really search for it, and I promise you will find it.<\/p>\n Also start highlighting and appreciating all the things that make you so uniquely and wonderfully you. Recognize that you are SO much more than your body.<\/strong> Self-appreciation is really one of the easiest ways to begin healing your relationship with yourself.<\/p>\n My morning gratitude practice has lasted over a decade. Even on the really bad days (we all have them!), I consciously look for the good. Try it and see how you feel.<\/p>\n Over the past 12 years I\u2019ve worked with life coaches, business coaches, intuitive coaches, and a wonderful therapist. A few months ago I even went to a shaman! I\u2019ve taken dozens of online courses, read countless personal development books, and attended a ton of wellness events.<\/p>\n I purposely find mentors, coaches, and like-minded people to support me on my healing journey. And you should too. None of us should do it alone.<\/strong><\/p>\n For example, if you think you might have food sensitivities or allergies, work with a dietitian who specializes in integrative nutrition (Danielle Omar is an awesome choice, contact her here<\/a>).\u00a0 And if you struggle with emotional eating, overeating, food or body issues of any sort, and you want to discover how to lose weight from a place of love instead of fear, please join my FREE<\/strong> Smaller Size Bigger Life Summer Session starting August 1st<\/span><\/a>. \u00a0I\u2019d love to see you there.<\/p>\n1. Do the inner work<\/h3>\n
Harmful Thoughts = Bad Feelings = Harmful Choices<\/h4>\n
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<\/p>\n2. Focus on the good<\/h3>\n
Helpful Thoughts = Good Feelings = Helpful Choices<\/h4>\n
3. Invest in yourself<\/h3>\n
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