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that goes in there.
    30. Skip the middle aisles at the supermarket.
    31. Make my food from scratch.
    32.Grill, steam, or bake instead of frying my food.
    33. Use vegetable oils instead of butter.
    34. Eat less salt.
    35. Increase the fiber in my diet.
    36. Switch from white bread to whole grain bread.
    37. Avoid refined white pasta.
    38. Eat a whole lot more veggies of different colors.
    39. Eat a piece of fruit every day.
    40. Eat more fish.
    41. Eat less red meat and more poultry.
    42. Try new recipes that are free of gluten, refined sugar, dairy, and eggs.
    Body Promises—I Will:
    43. Stay away from the couch, which is a magnet for my butt.
    44. Walk instead of drive whenever I can.
    45. Get off the bus or subway one or two stops early and walk the rest of the way to my destination.
    46. Park farther from the entrance at work and the store.
    47. Take a brisk morning walk for energy.
    48. Walk the kids to school.
    49. Get up from my desk and walk around for five minutes every hour.
    50. Take a walk during my breaks and lunch hour.
    51. Take the family for a half-hour walk after dinner instead of watching TV.
    52. Take the dog to the park every day.
    53. Walk or run the dog around the park instead of standing still to play fetch.
    54. Walk to work.
    55. Ride my bike to and from work a few days a week.
    56. Do my own housework instead of hiring it out.
    57. Mow my lawn with a push mower.
    58. Wash the car by hand.
    59. Exercise for five minutes a day.
    60. Work out in the morning before I do anything else.
    61. Exercise during TV commercials.
    62. Do fifteen push-ups, fifteen sit-ups, and fifteen squats every morning to start my day.
    63. Choose cardio exercises that take me outdoors into the beautiful fresh air.
    64. Join an exercise group or gym.
    65. Take one new class or try one new piece of equipment at the gym this week.
    66. Sign up for a community or charity walk/race.
    67. Go to bed fifteen minutes earlier every night.
    68. Sit up straight.
    69. Stand instead of sitting whenever I can.
    70. Smoke one less cigarette every day.
    71. Take a multivitamin every day.
    Mind Promises—I Will:
    72. Look myself in the mirror every day and say, “I am worth it.”
    73. Breathe deeply.
    74. Put on workout clothes the minute I get up each morning.
    75. Make my bed and get dressed in street clothes every day.
    76. Keep a checklist of the nonnegotiable things I
must
do every day.
    77. Track and measure my eating and exercise, and write it down.
    78. Keep my changes basic and reasonable.
    79. Set small weekly goals instead of big, long-term goals.
    80. Say “I will” instead of “I want” and “I can” instead of “I can’t.”
    81. Act, instead of thinking about acting.
    82. Count my day’s accomplishments each night.
    83. Reward myself for my accomplishments.
    84. Forgive myself for one failure a day.
    85. Find something good about myself every day, instead of something that’s wrong with me.
    86. Stop eating automatically while watching TV or using the computer.
    87. Practice mindful eating—pay attention to what, when, where, how, and why.
    88. Allow myself to say “no, thank you, I don’t eat this.”
    89. Use food to nourish my body, not mask my emotions.
    90. Stop eating my sadness.
    91. Make a point of sitting down to family dinners to share the health.
    92. Pay attention to the way I feel.
    93. Share my feelings with others.
    94. Give myself permission to cry.
    95. List my emotional and food triggers and stay away from them.
    96. Avoid negative and unhealthy people who bring me down.
    97. Surround myself with like-minded people.
    98. Get support.
    99. Ask my friends to hold me accountable for my promises.
    100. Take control of one decision each day and don’t let anyone else make it for me.
    101. Remind myself each day that “nobody will do it for me.”
    As you read through the Power Promises, a few of them probably jumped out at you and said “I’m the promise for you.” These are the first promises