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.
In my experience, it's critically important to take pause for not only deciding on your on-plan approach in particular circumstances but also pausing to remind yourself of the importance of you and how your plan boundaries are set to ultimately take extraordinary care of you. Clearly defining those boundaries has been paramount to the consistency of my plan.
Maintaining the boundaries of our non-negotiable elements fosters growth in every other area of this process. When we disregard those boundaries, it stunts our growth and the result is often: We feel stuck and feel like we're doing the same thing over and over.
If consistently maintaining the boundaries of our plan is what brings growth and a natural evolution of the plan--and that consistency is what brings about positive progress, then we must first look at the plan--and make sure it's something we can maintain.
If it's too extreme, we're setting ourselves up for disappointment.
But if we start small and with simplicity, and it's something we can work with inside the boundaries of the plan--that's when something magical starts happening. The challenge becomes the action of releasing judgment for what we might perceive to be an imperfect or incomplete plan--when all we're trying to do is get started from a place where consistency is the focus--and trusting that this approach will allow for a natural evolution of our plan. On the opposite side: If we decide we can't move forward unless everything is perfect within some elaborate "ideal" plan, we're setting ourselves up for a serious struggle with starts and stops.
One of the biggest threats to my consistency is emotion/stress levels.
One thing that's really helped me in this area is to examine not only my current state of mind and emotion but also my expectations for food at any particular moment.
Do I expect it to take me away from and improve emotional/stressful circumstances?
Or do I expect it to simply provide energy and nourish me physically?
Looking at my own expectations pushes me in the direction I need to make more progress toward handling things in ways that truly work, instead of me constantly relying on and believing that escaping into the food will help.
The food does provide a temporary reprieve from the circumstances at hand, but it's never improved the things I avoid, ever. In fact, when I turn to food for these things, it compounds my issues. I try to remember that often.
My continued recovery depends on a daily practice of my plan. I must always stay connected with support. The act of seeking and giving support is paramount. I can't do it alone. I don't know anyone who has done it alone in any kind of long-term sustainable way.
I often refer to the different elements of my plan as my "rails of support." I hold onto those rails every day. If ever I wake and say, "look, no hands," get ready to witness a hard fall.
Today's Accountability Tweets:
Tuesday #morningdeal done✅✅✅ 2 cups water, 20 push-ups, and 20 squats- Coffee pass earned! pic.twitter.com/hSZHeZWPAQ— Sean Anderson (@SeanAAnderson) December 5, 2017
3 tbs half & half in the first, another 3 tbs half & half in the refill cup to-go, soon. 120 cal. pic.twitter.com/Hv0pJyCqoS— Sean Anderson (@SeanAAnderson) December 5, 2017
Breakfast in MyFitnessPal. Not shown: 5.5oz apple slices. pic.twitter.com/lsxFzAqIrs— Sean Anderson (@SeanAAnderson) December 5, 2017
Sprouted grain refined sugar and flour free Ezekiel toasts. One w/3 egg whites, 1 whole egg, and 14g cheddar-jack cheese. One w/61g avocado. 6.6oz pear & 5.5oz apple slices. 624 cal. pic.twitter.com/RrZPX0tngc— Sean Anderson (@SeanAAnderson) December 5, 2017
2 tbs half & half in the coffee & 110g banana 138 cal. pic.twitter.com/sIwhYbg7o0— Sean Anderson (@SeanAAnderson) December 5, 2017
Lunch in MyFitnessPal. Not shown: 139g red seedless grapes. pic.twitter.com/LJziu9Ep9h— Sean Anderson (@SeanAAnderson) December 5, 2017
Joseph's flax-oat bran-whole wheat pita w/100g fat free refried beans, 42g cheddar-jack, 30g lettuce, 82g avocado, and 30g sour cream. 139g red seedless grapes. 588 cal. pic.twitter.com/K532E2rgaO— Sean Anderson (@SeanAAnderson) December 5, 2017
3 tbs half & half in this afternoon cup of coffee 60 cal. pic.twitter.com/Ou7uHsuCmg— Sean Anderson (@SeanAAnderson) December 5, 2017
Dinner in MyFitnessPal... pic.twitter.com/TBebpmPK2g— Sean Anderson (@SeanAAnderson) December 6, 2017
6oz 93% lean beef, 35g red onion, and 20g yellow mustard on toasted Ezekiel. 7.9oz Yukon gold potato slices baked with 5 seconds olive oil cooking spray. 672 cal. pic.twitter.com/E92b9O5eJQ— Sean Anderson (@SeanAAnderson) December 6, 2017
1.5 cups water exceeds #watergoal 4.4oz apple slices and 2oz fresh pineapple chunks #lastfoodofday 93 cal. pic.twitter.com/j0dY3kTE5R— Sean Anderson (@SeanAAnderson) December 6, 2017
Thank you for reading and your continued support,