Saturday, December 16, 2017

December 16th, 2017 No Matter What's Happening

December 16th, 2017 No Matter What's Happening

Today: I maintained the integrity of my maintenance calorie budget, I remained refined sugar-free, I exceeded my daily water goal, and I stayed connected with support.

My two location broadcasts went very well today. The first was at a big grocery store sale. I love these because, among many reasons, I get to shop while I work! I grabbed some super bargains!! I'm a bargain shopper. I swear--I spend less money now than I did in my greatest times of struggle at over 500 pounds, and this is interesting considering I always said things like, "I can't afford to eat better." It was one of the many thoughts I used to rationalize my behavior.

The super-find today was eight pounds of big Sunkist oranges for $3.99!

I have my grandson Noah overnight. It's Elf The Musical, Jr. tomorrow afternoon! He's going to absolutely love it! We're also planning on an outing with grandma!

Mom is doing very well. It wasn't that way one year ago today:

December 16th, 2016--
I just got home from visiting mom in the hospital. Things seem to be much worse than originally thought. Mom is in the best place and she's getting the constant care she needs. I arrived at the hospital and met with her nurse who brought me up to speed. Mom started with a urinary tract infection, and now has pneumonia, sepsis, and upon my arrival, had just finished a blood transfusion. She's going to make it through this. I'm thankful she's getting the care she needs to beat this.

I'm keeping it super short tonight. My main concern has been mom's care. Sepsis scares me. But again, she's getting the treatment she needs to correct everything.

No matter what's happening in my lifestream, the fundamental elements stream keeps running, so...

Today: I maintained the integrity of my maintenance calorie budget. I remained abstinent from refined sugar. I exceeded my daily water goal. And I stayed well connected with good support.

Today's Accountability Tweets:


Thank you for reading and your continued support,
Strength,
Sean

Friday, December 15, 2017

December 15th, 2017 Back To Work

December 15th, 2017 Back To Work

Today: I maintained the integrity of my maintenance calorie budget, I remained refined sugar-free, I met my daily water goal, and I stayed connected with support.

Mom and I planned to enjoy lunch out today but we ran out of time after her dentist appointment. I had to get back to work, so we agreed to dine out together this weekend at some point.

Back to back location broadcasts make tomorrow's schedule busy. I'm looking forward to a Noah visit. And he's looking forward to Elf, The Musical Jr. on Sunday afternoon!

After buying a bunch of apples for seventy-nine cents a pound, I'm getting creative! I eat an average of two apples a day, most of the time. My new kick lately is slicing an apple, sprinkling cinnamon all over the slices--then baking with a touch of water in the pan. Oh my goodness--it's amazing!!! And it's refined sugar-free! It doesn't look or taste refined sugar-free, that's for sure.

Today's Accountability Tweets:


Thank you for reading and your continued support,
Strength,
Sean

Thursday, December 14, 2017

December 14th, 2017 Good Things

December 14th, 2017 Good Things

Today: Today: I maintained the integrity of my maintenance calorie budget, I remained refined sugar-free, I exceeded my daily water goal, and I stayed connected with good support.

Too little sleep last night made for a day where staying connected, mindful, and aware become even bigger difference makers. When I'm tired, I'm vulnerable--pure and simple.

The lunch-time Christmas party I attended was wonderful. I stopped at the store for some tortilla chips (to go with my guacamole), grabbed a coffee and a couple other things to help complete my lunch. It's interesting--not one person noticed or mentioned my apple slices, even though it wasn't out on the table as one of the available foods. I also brought some tostada flats to use as a vehicle for the chicken and pork, instead of using the homemade rolls. I enjoyed a good on-plan lunch, a fantastic visit with other members of the arts and humanities board, and although I planned on leaving early, I stayed for the group picture at the end before heading back to the studio.

I left the studio late but considering I took a two-hour Christmas party lunch, it equaled out. And I was able to enjoy a decent nap.

I'm leaving work early tomorrow in order to take mom to the dentist. Mom's noontime appointment will likely end with us dining somewhere for lunch if she feels up to it after her filling.

I'm feeling well, grateful, and calm this evening. Those are good things.

Today's Accountability Tweets:


Thank you for reading and your continued support,
Strength,
Sean

Wednesday, December 13, 2017

December 13th, 2017 Not A Bad Thing

December 13th, 2017 Not A Bad Thing

Today: I maintained the integrity of my maintenance calorie budget, I remained refined sugar-free, I met my daily water goal, and I stayed connected with support.

We have a tight staff in the programming and production department at the studio. When one of us is out, it can translate to long days. I was out sick recently, and a colleague covered for me, and the past two days it's been my turn to return the duty! I've done two different morning shows simultaneously on two different stations the past two mornings. I'm hoping my colleague across the hall is feeling better in the morning!

It was a long day again today, and it's not over--I'm headed back to work in a few minutes for a little while longer.

I'm scheduled to attend a Christmas party tomorrow. I'm bringing guacamole and chips! I just bought 35 avocados for a little over ten bucks, I just gotta find eight or nine that are ripe enough. I have them wrapped up in brown paper bags--that should do the trick. I'll be eating lunch at the party tomorrow. I'm not sure about what will be available for my plan, except for what I'm bringing, but I'll navigate the choices and see what I can find. Worse case scenario, I eat guacamole and chips for lunch--and that's not a bad thing.

Today's Accountability Tweets:


Thank you for reading and your continued support,
Strength,
Sean

Tuesday, December 12, 2017

December 12th, 2017 The Day To Do It

December 12th, 2017 The Day To Do It

Today: I maintained the integrity of my maintenance calorie budget, I remained refined sugar-free, I exceeded my daily water goal, and I stayed connected with support.

Twice a year, right before Thanksgiving and again before Christmas, we have a special sponsor in-studio for live interviews about their bakery items for the holidays. Today was the day. The studio was full of almost everything they create--and the smell of sugar was thick in the room. It's my job--and I don't mind talking it up in a way that helps sell more pies, but I don't touch 'em. I'm not sharing this as a bragging type of thing or a cocky over-confident type thing. I share it because if you think you're addicted to refined sugar--maybe you've noticed how it affects you in dramatic ways--yet, you're struggling with the idea of abstinence, I want you to know it's possible to reach a point of full acceptance and embrace. It's possible to pass and not feel like you're missing out on something. It's possible to live without refined sugar and NOT feel deprived in the slightest. As deep as I was, it's a miracle to me to have this kind of acceptance and embrace.

Look, not everybody reacts to refined sugar the same way. For some, it doesn't fire up the addictive center of their brain. For some, it doesn't set off a more, more, more obsession. For many, refined sugar is something they truly can eat in moderation. My history has proven to me that I'm not one of those people. And it's that admission; the absence of denial, that allows for the acceptance and embrace of this non-negotiable of mine.

It still takes work to maintain this perspective each day. People relapse all the time. I'm doing my best not to relapse again--but it can happen, I know it can no matter how much I accept and embrace my personal truth. Today I didn't. And today would have been the day to do it. I'm grateful.

I found 28cent avocados and 79cent Jonagold apples tonight! I bought 35 avocados (unripe-green) for a little over $10 with tax and more than six pounds of apples. Had to share...it's in the tweets below. Can't help it, these are things I get excited about!! Bargains!! 

Today's Accountability Tweets:


Thank you for reading and your continued support,
Strength,
Sean

Monday, December 11, 2017

December 11th, 2017 Not A Diet

December 11th, 2017 Not A Diet

Today: I maintained the integrity of my maintenance calorie budget, I remained refined sugar-free, I exceeded today's water goal, and I stayed connected with good support.

I received a similar question today to one I answered a while back. Instead of rewriting it, I'm doing a republish on the question and reply.

How did you determine your non-negotiables and how do you stick to them when things get hard?

First of all, you determine what's reasonable. Once you define the most critical elements of your plan boundaries- and you've determined they're doable on a typical day- then you make what I call an iron-clad decision. It's a promise to you from you, to give this element a non-negotiable stance come what may. 

Think of it as a boulder in a stream. Life is the rushing water. No matter how fast that water rushes, the boulder isn't moving. The boulder isn't sacrificed or compromised. The water has no choice, but to make its way around it- and it does. And the boulder in the stream stands strong.

On a deeper level, this creates growth/development in other areas, like coping skills- it develops growth in learning what good accountability and support skills are about. The more consistency you gain, the more you'll prove to yourself that it is possible to maintain your plan in the toughest of times.

And that's the idea, a plan, not a diet.

You're developing a plan that takes care of what you need. In honoring your plan, you'll notice the side effect of consistent weight loss. This is what Dr. Lerner (Transformation Planet Podcast Episode 7) means when he speaks of the focus NOT being a diet, but rather, a food plan you can live with indefinitely. And it can still have the boundaries you need to feel satisfied. Especially when you reach maintenance mode and increase your calories.

But again, it's all about the daily plan--and not all about the numbers on the scale. If you take care of your daily plan-the weight loss will come.

How important are your non-negotiable elements? 

It is the consistent maintenance of what you're willing to define as non-negotiable that creates growth, and in that--a natural evolution of you unfolds.

Think once more about the boulder in the stream. The boulder stands strong against the current and because it does, the stream evolves--changes course, grows and with the gift of time, develops different paths and canyons. If the boulder simply moved out of the way every time the water came rushing--the stream would have an easier path--one of least resistance. In the path of least resistance, nothing changes. No growth, no canyons.

I've often written about the effects of maintaining non-negotiables. The only way our food plan develops/evolves over time is by maintaining the integrity of the plan. All growth, all of our positive progress--it all depends on our willingness to create, accept and embrace certain non-negotiable elements of our plan. Determining what's reasonable is VERY important. If your non-negotiable is extreme, doesn't fit what you naturally like--is overly restrictive and monumentally demanding, it'll be a horrible experience.

Make it doable for you.

If we sacrifice our plan for whatever reason, the boundaries are broken and growth is stunted. If we develop a habit of consistently sacrificing the integrity of the non-negotiable elements of our plan, we literally become stuck--and often this "stuck" place becomes the very definition of insanity.

Life keeps coming. And there's no such thing as a "perfect time." There's only here and now and with it, a forever fluctuating rhythm to life. Let life flow around the boulders of your non-negotiables... and with the passage of time, you'll experience growth--you'll see and feel the changes, mentally, spiritually, and physically.

Developing your plan for accountability and support is important.

When we decide to create non-negotiable elements of our plan, we lose a coping option. Excess food was always my number one coping tool, albeit not a good one. It lied to me every time--because it never fixed anything.

When I developed my non-negotiables, it strongly encouraged me to either seek positive ways to cope or find other destructive ways to do it. We gotta cope one way or another.

My skills haven't been and still aren't perfect, but it's a practice each and every day.

Staying connected with good support and seeking out those connections in whatever way you can is critically important. There are many options available!

Today's Accountability Tweets:


Thank you for reading and your continued support,
Strength,
Sean

Sunday, December 10, 2017

December 10th, 2017 Really Good

December 10th, 2017 Really Good

Today: I maintained the integrity of my maintenance calorie budget, I remained refined sugar-free, I exceeded my water goal, and I stayed connected with exceptional support.

I rested very well this weekend. Today was a little off-tilt, food schedule-wise, but I maintained the boundaries of my plan.

I picked up mom for a store trip and dinner out this evening. We had a really good conversation.

I'm up way too late for a work night.

Today's Accountability Tweets:




Thank you for reading and your continued support,
Strength,
Sean

Saturday, December 9, 2017

December 9th, 2017 Late

December 9th, 2017 Late

Today: I maintained the integrity of my maintenance calorie budget, I remained refined sugar-free, I exceeded my daily water goal, I had a short but good workout at the YMCA, and I stayed connected with good support.

I spent the evening as a designated driver for some friends. They bought me a nice dinner! It was a good evening. I stopped by for a visit with mom a couple times today. We're planning on having an outing tomorrow.

It's late! Goodnight!

Today's Accountability Tweets:


Thank you for reading and your continued support,
Strength,
Sean

Friday, December 8, 2017

December 8th, 2017 So--Uh...Coffee!

December 8th, 2017 So--Uh...Coffee!

Today: I maintained the integrity of my maintenance calorie budget, I remained refined sugar-free, I exceeded my daily water goal, and I stayed connected with good support.

I spent the night at my daughter's and son-in-law's place last night. I enjoyed having some quality time and conversation with Amber. Both of my daughters are pregnant with girls and back to back March-April due dates! This coming spring will be blessed!

I didn't expect today to be as long of a workday as it turned out, but it's the season in the broadcasting business. It didn't help that a very important quarterly responsibility of mine was in need of getting caught up ASAP--like, today. It couldn't wait. I'm glad it's done. Now I can implement a plan to keep me from getting behind. It's one of those paperwork requirements with little room for error or tardiness. Very important! I left work at 6:30pm and headed straight for Starbucks. I was tired but didn't want to go home and crash, so--uh...coffee! (too much coffee for me today--I admit!)

I enjoyed the coffee and relaxed for a few minutes before preparing a nice dinner--and as I often do, I turned on Netflix while eating. I was enjoying the comedy of Craig Ferguson well after finishing dinner--and next thing I know, I'm waking up to my phone ringing...it was my mom. I must have sounded intoxicated because mom asked, "are you okay?" Yes, yes--I'm fine... aside from not the best evening plan--I'm totally fine! :)

I have plenty of time this weekend to work on some personal projects (podcast is one of those!) and to get a structured workout plan together-- a schedule that's sustainable, maintainable, and consistent, even when my schedule isn't.

Goodnight!

Today's Accountability Tweets:


Thank you for reading and your continued support,
Strength,
Sean

Thursday, December 7, 2017

December 7th, 2017 Super Short

December 7th, 2017 Super Short

Today: I maintained the integrity of my maintenance calorie budget, I remained refined sugar-free, I exceeded my daily water goal, and I stayed connected with good support.

Keeping it super short tonight with a Tweets Only post.

Goodnight!

Today's Accountability Tweets:


Thank you for reading and your continued support,
Strength,
Sean





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