Thursday, November 23, 2017

November 23rd, 2017 Key For Me

November 23rd, 2017 Key For Me

On a day like today, I do my best to maintain a food schedule like any other day. This is key for me and my plan. I enjoyed a normal breakfast, utilized a one-plate, no seconds--no refined sugar food plan for Thanksgiving dinner, and ended up having a late dinner. I like to be somewhere around 1,500 calories before dinner and tonight it was 1,501. Mission accomplished! But really--the key for me isn't just about maintaining a food schedule or eating pattern.

The biggest key for me is NOT making food the star of the show. What I mean is just that-- It's important for me to NOT make food solely responsible for whether or not I enjoy an experience like today's 20+ person family get-together. I cannot count the number of times I've entered a get-together like this completely obsessing about the food-- what will it be, how much will there be, and how much do I get to eat?? Shifting focus to the people and experiences directly in front of me helps change things. How much real enjoyment did I miss over the years because I was obsessed with the food? It's hard to have a meaningful experience when my brain is laser focused on that last piece of pie or getting another plate full before the buffet line gets cleared away.

I enjoyed a good meal. Everything on my plate was things I enjoy eating. I didn't leave the event feeling deprived or somehow disappointed. I left with the same peace and calm I carried into the event. And that right there is why I must make my plan important enough to defend each day, every day--especially on a day like today.

I stayed exceptionally connected with support today because giving and receiving support is essential.

I do what I do because I want one more day--one more on-plan day where I can hit the pillow knowing I took care of me and defended the boundaries of my plan, well. I know from experience how fast and easy it can all slip away. That practice I'm always writing about--it keeps me well.

Irene and Allen were wonderful hosts for our big celebration. I really appreciated their hospitality!

Today: I maintained the integrity of my maintenance calorie budget, I remained refined sugar-free, I exceeded my daily water goal, I enjoyed a nice twenty-five-minute walk and talk with my Uncle Keith and some of the kids, and I stayed exceptionally connected in support communications.

Today's Accountability Tweets:


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

Wednesday, November 22, 2017

November 22nd, 2017 If I Could

November 22nd, 2017 If I Could

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

The changing of the seasons from summer to fall was always a popular time for me to start weight loss attempts. Thanksgiving was never far away and it almost always signaled the beginning of the end. The only time it didn't stop my efforts cold, was when I started losing weight in the fall of 2008. My approach to that Thanksgiving was structured with a plan. I fully believed if I could maintain the integrity of that plan I could accomplish two things: I could enjoy Thanksgiving and stay on track beyond the special day. I made my plan important. I made me important. And for once in my life, Thanksgiving didn't signal the beginning of the end, it was the beginning of a new weight loss perspective.

Tomorrow will mark my 10th Thanksgiving along this transformation road and the 4th since starting recovery from relapse/regain. I have a plan and a set of non-negotiable elements ready to go. I've been in maintenance mode for over two years--and I promise, there's not a pie or a trigger food worth trading my peace and calm.

I'll indulge in several things... in conversation, in taking pictures, in giving hugs and catching up with loved ones. I'll focus on gratitude, giving thanks for my many blessings and expressing to people how much I appreciate them. It will be a great day because my focus will not be fixed on the buffet line. My focus will remain where it needs to be in order for me to have the most wonderful day possible.

I'll also continue my Thanksgiving tradition of making additional support contacts. I ramp it up on Thanksgiving!

Happy Thanksgiving!

Today's Accountability Tweets:


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

Tuesday, November 21, 2017

November 21st, 2017 Tweets Only

November 21st, 2017 Tweets Only

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.

It's a Tweets Only edition tonight!

Zzzzz :)

Today's Accountability Tweets:


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

Monday, November 20, 2017

November 20th, 2017 Straight Ahead

November 20th, 2017 Straight Ahead

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.

This was a long day. It's the season combined with a short week--combined with Black Friday. There's still lots to do before Wednesday is done, but it'll be awesome being off four days straight! There's incentive straight ahead!

The next 8-week session of the weight loss accountability & support group I cofacilitate with Coach Kathleen Miles and Jordan Burgess starts December 4th. If you're ready to discover something different and fresh, joining our small and exclusive group might be the best gift from you to YOU!
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Click image to enlarge




















The team awaits your arrival! You'll find team members at various stages along the way, from just getting started to maintenance mode and everywhere in between. Don't go it alone! Join us today for a better weigh! If you have any questions, email betterweigh@outlook.com or email me directly: transformation.road@gmail.com

The fee for membership in the 8-week session with a weekly support group conference call, secret Facebook group support page, and text/call spot support as needed is $120. That averages out to $15 a week, or $2.14 a day. The fee for membership in the 8-week session with a weekly one on one private session, secret Facebook group support page, and text/call support as needed is $200. 

We would love to have you with us as we head straight into December! 

Today's Accountability Tweets:


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

Sunday, November 19, 2017

November 19th, 2017 Nice Difference

November 19th, 2017 Nice Difference

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.

I haven't mentioned it, but I must share how wonderful Twitter doubling the character limit has been for me! No longer do I need to abbreviate posts with multiple ingredients--or do double tweets to get the description complete. Anyway-- for someone that does what I do, it makes a nice difference!

I worked on production this afternoon at the studio before a good visit with mom this evening. She's not feeling well today. It was perfect timing to be there because her doctor was making the rounds.

Thanksgiving week! Oh my, oh my! I'll have plenty more to write about in the coming days!

Today's Accountability Tweets:


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

Saturday, November 18, 2017

November 18th, 2017 Important To Me

November 18th, 2017 Important To Me

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

I enjoyed the process of making a refined sugar-free chili this evening. It was interesting how many labels I went through to find ingredients lists without sugar! See the series of tweets below if you're interested. It would be much better to make it from scratch with fresh tomatoes, beans, and whatever else, and I might do that one day. Tonight, it was fast and simple using canned beans and canned diced tomatoes--and still, it was delicious! And it was refined sugar-free--and that's important to me!

I spent some time with mom after dinner. We had a good visit--a really good talk. I'm proud of her. I worked on a personal project and even made time to watch the Hulu documentary "Too Funny To Fail" about ABC's The Dana Carvey Show.

Today was a day off from radio. I have production duties I need to handle tomorrow--and I'll finish some work on a personal project as well. In the meantime, I'm going to sleep in tomorrow--not crazy late because that runs the risk of negatively affecting Monday--but enough, for certain!

Today's Accountability Tweets:


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

Friday, November 17, 2017

November 17th, 2017 Things That Keep Things

November 17th, 2017 Things That Keep Things

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.

When I get tired, frustrated, and stressed out, I'm putting myself in a vulnerable position. The things that keep things steady are gratitude, helping someone else in need of support, and making sure I have the basics of my plan available when they're needed.

I have much to be grateful for and it's so easy to get super self-centered in the middle of an exceptionally long day where I'm blinded from my gratitude list. Reaching out in support of someone else immediately shifts the perspective. I paused a few times during the day to make that action important. It's an intentional action during high-stress times, and it's not always easy-- but it works. Good support flows positive energy both ways. This is something I've learned from watching and listening to others.

Today's schedule was challenging. I arrived in the dark and left in the dark after twelve hours. I made it home just in time for a couple of back to back one on one mentoring sessions--and then I headed to the Mojo Men concert. I made the opening announcements and introduced the band--stayed for just minutes before hurrying to the grocery store for a few things I needed for dinner. I made it home, prepared and cooked dinner--and finally started eating dinner at 9:33pm. But really--I'm smiling, because I paused long enough to count blessings. If I hadn't, I'd still be super stressed and upset over a variety of things.

Today's Accountability Tweets:


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

Thursday, November 16, 2017

November 16th, 2017 It Worked

November 16th, 2017 It Worked

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 good support.

The nursing center where mom lives hosted a Thanksgiving meal late this afternoon. Mom had her hair done and she was festive and happy today. The meal was really small--and only needed a few modifications in order to fit within the boundaries of my food plan. It worked out. When my plate checked in at 259 calories, I decided it was fine. I could prepare something later this evening, and that's what I did.




















I really like this picture of mom. The nursing center really did an amazing job of getting that place ready to host this event. It was a great visit!

I'll let the Tweets take it the rest of the way tonight...

Today's Accountability Tweets:


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

Wednesday, November 15, 2017

November 15th, 2017 Change The Pattern

November 15th, 2017 Change The Pattern

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 good support.

I made a very fast trip to my hometown tonight in order to grab some super produce deals at Sprouts. Eighty-eight cent per pound apples, eighty-eight cent avocados, thirty-nine cent per pound sweet potatoes, and a few other deals were set to end tonight. I did the math and realized it did pay to make the drive. Of course, it involved a fast dinner out, so maybe that made up for the savings--but hey, I'm stocked on several staples of my food plan and I had a chance to enjoy Chipotle--and I really love Chipotle! 

It's important for me to have what I need, where I need it, when I need it--I call it the Three W's--and that's related to the Three P's: Planning, preparing, and packing. I can't do the P's without the W's! These things help me honor my maintenance plan each day.

I RSVP'd for a special dinner tomorrow late-afternoon at mom's place. The nursing center is preparing a traditional Thanksgiving-style meal for family and friends of residents. Mom is really looking forward to this event. She reminded me twice today to RSVP. I'm fairly confident I can navigate the food well. I know the boundaries of my plan, and with the exception of no refined sugar (a non-negotiable), I'm flexible.

The daily practice continues. And it certainly is a practice. I feel like I'm coasting of late. There are things; challenges I'm in need of embracing--and I know from experience, if it is to happen, I must be willing to change the pattern. And isn't that a big part of what we're doing? We're changing the patterns of the past.

Today's Accountability Tweets:


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

Tuesday, November 14, 2017

November 14th, 2017 Reasonable Expectations

November 14th, 2017 Reasonable Expectations

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

Yesterday I wrote about transformation perspective. Part of that recalled how I once placed expectations of happiness on my weight loss efforts. I've discovered happiness doesn't come from losing and maintaining, the same as money doesn't buy happiness. The idea that happiness was reserved for the magic moment the scale hit a certain number was an absurd one. That thinking I held for many years suggested that I wasn't capable or deserving of happiness as a 500-pound man--and that wasn't true. Happiness is deserved and created from within at any weight--and yesterday's post detailed strategy to help uncover the ability to recognize it, nurture it, and live it. It's an ability I firmly believe we all possess.

So what has weight loss and maintaining a healthy body-weight given me?

Better health.

I no longer have high blood pressure. I no longer show signs of sleep apnea. The lymphatic system in my legs still swells some, especially after a long day, but is very manageable and never gets to the horrific points it did years ago. My blood work in every category is in the optimal range. I seem to have better relationships. I recognize things and enjoy experiences in a better, deeper way. I notice the people around me more--and I'm able to be more present for those I care about. And there's certainly more. If I give it more thought, the list would likely be much bigger.

And these things are normal and reasonable expectations of weight loss and living a plan each day that keeps me well in maintenance.

Today's Accountability Tweets:


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





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