Thursday, January 31, 2019

January 31st, 2019 I Still Do

January 31st, 2019 I Still Do

Yesterday: I maintained the integrity of my calorie budget, I remained refined sugar-free, I exceeded my daily water goal, and I stayed well connected with exceptional support. I earned 5 stars yesterday.

I slept very well last night. Actually, too well! I overslept. We were just discussing the "snooze alarm" dynamic on one of last night's support group conference calls--and by golly, I pulled a good one this morning. I had to quickly get a game plan in order. I made sure to get in my morning foundation routine but had to skip a lot of other things, or actually, postpone some things until later--like this blog post and breakfast.

Starting the day in a rush is not my favorite thing to do! I'm here, okay, and ready for a really good rest of this day. I'm keeping this part of today's blog short--gotta get back to work--but wanted to share the following post from September 2015. I hope it resonates!

Whenever we decide to start choosing change before change chooses us, we run the risk of some inner resistance. We need a plan, first, right? The diet plan options is really an endless and constantly growing list. Then, maybe we compare our hopes and dreams to someone else's success and try to do whatever they did, in hopes of the same results, I mean seriously--aunt so and so lost 50 pounds on that cabbage soup diet. The process of deciding what we'll do is labored over until we realize we're not making any progress. It's called paralysis by analysis.

I understand this process because I've lived it. In some ways, I still do.

Often, the plan we assemble doesn't reflect our authentic self in any way at all. In fact, it might be a polar opposite of what we're accustomed to eating and doing. But isn't that the idea?? What we've been doing has brought us here and it seems to make sense that in order to lose weight, we need to do something opposite of what we've been doing. Right? Not so fast!

From my experience, here's what happens: We get set. We get everything in place. Then-- we go to bed and decide that tomorrow we're waking up and becoming a completely different person. This approach can certainly bring some initial success and maybe even some extended success, until it becomes too much, too different--and too easy to revert back to our authentic self we abandoned in order to do this new plan.

When I started at 505 pounds, it just had to be the simplest approach possible. It had to be simple for me to stick with it. 1500 calories per day and a short walk each night. That's it. In hindsight, that 1500 calorie budget was likely too low--1700 to 2000 would have worked well, too. But remember--I didn't know--I was just doing and figured it would work out along the way.

I ate whatever fit into that budget. I didn't stress over the macro-nutrients or the fat grams or the anything, except the calories. I let go of every preconceived notion I had about what I had to do to lose weight, food wise--and just minded my budget. The consistency brought about by this simplified approach was supported by keeping the blog updated each and every night for a handful of readers whom I knew were paying attention...that was my accountability measure and it was support.

Some meals flew in the face of what anyone would consider "diet" food... fast food, convenience foods--it all made it's way in there early... but as I went along, my choices improved naturally---simply because I was trying to get the most value for my calorie "dollar." This is the "natural evolution of good choices" I've written and talked about many times.

Liberating myself from the worry of "what's best" and what foods would be best for weight loss---and sticking with the mantra "I eat what I like and nothing I don't," enabled me to liberate myself from 275 pounds.

Now, I ask you. What would have been better? Me coming up with a complicated diet plan with a bunch of self-imposed rules---all of which I would have felt horrible about breaking--but would have had they been too restrictive.... Or.... changing my perspective and just eating and moving every night?

This simplified approach forced me to focus LESS on the food and exercise details and MORE on the accountability and support needed to stay CONSISTENT.

And this brought success like I had never known. As you know, it also enabled me to learn a great deal about myself along the way---especially after hitting goal weight of 230 and actually maintaining for awhile before letting go of the elements all together...basically, I stopped doing what was working---and without the accountability and support structure that carried me so far, I was left with just me... and then it was on---like a race back to 500 pounds.

But it was good, because for me, it highlighted an element I needed to understand better---and that was my addiction to refined sugar and its effects on me.

Something magical can happen when we stop trying to figure it all out and we accept and embrace the idea that if we just start doing--- even if it's something that doesn't feel like anything we've done before... things can and usually work themselves into a groove where our individual elements become clear.

And the weight starts going...and we start losing....and wow... wasn't that what we wanted to begin with? Our health improves from the weight loss in dramatic ways--and it does without taking a massive detour from our authentic self.

As you gain your footing--and focus on maintaining the integrity of your budget through your accountability and support system you have in place--you'll naturally evolve your choices to fit into that budget--- and eventually, you may even try different things as you modify your approach. It's important to just get started moving in the right direction--away from self-sabotage and negative inward thoughts-- and straight toward consistency.

Counting calories is never an exact science. The closest we can get is when we weigh things with a digital scale. I do that at home and at work--but I don't go out to restaurants with one. The more we do it, the better we get at giving something an honest guesstimate. That's been the best schooling for me as far as honestly guessing proper amounts when I don't have a food scale handy.

Keep in mind-- during my initial 275 loss--I never logged, weighed or even wrote down my food. I used www.calorieking.com if I wasn't confident about something--and nutrition labels, of course... But I kept it all in my head---a running total each day. My budget was 1500-- and I'm sure it fluctuated give or take a 100 on any given day...but it didn't matter at the end of the day. It was close enough.

What would happen if we stopped looking for the perfect plan to focus on and instead, focused on the non-food elements, like setting up our accountability and support structure? What if we gave ourselves time to see what consistency within a simplified approach could accomplish? What if we embraced our authentic selves, starting there and working our way toward our transformation that goes far beyond the physical? What would happen?

It might be very interesting to find out.

Featured Tweet:


Thank you for reading and your continued support,
Practice, peace, and calm,
Sean

If you're interested in connecting via social media:
I accept friend requests on MyFitnessPal. My daily food logging diary is set to public.
MFP Username: SeanAAnderson
My Twitter: SeanAAnderson
Facebook: www.facebook.com/seananderson505
Instagram: SeanAAnderson
Also--I'd love you to subscribe to my podcast Transformation Planet! You can find it in Apple Podcasts, in the Google Play store for Android, and listed wherever you find your favorite podcasts! If you haven't listened before, you'll find 20 episodes waiting for you!

Have you listened to the unabridged audio version of my book? Get yours today!

With a donation of $20 or more to The Daily Diary of A Winning Loser, You'll receive the entire unabridged audio version of my book, Transformation Road-My Trip To Over 500 Pounds and Back-narrated by me on mp3 disc!! This includes shipping. Increased donation increments of at least $20 will include an additional mp3 disc of the unabridged audio version, perfect to give as a gift!

Please be sure to include an email address so I can properly express my gratitude! Donating to the DDWL is easy and secure with the PayPal link below. (You do not need a PayPal account-transactions work with any credit or debit card)





Wednesday, January 30, 2019

January 30th, 2019 Just Doing

January 30th, 2019 Just Doing

Yesterday: I maintained the integrity of my calorie budget, I remained refined sugar-free, I exceeded my daily water goal, and I stayed well connected with exceptional support. 7 Stars earned yesterday by way of: Morning foundational routine, staying within food plan boundaries, personally preparing all three meals, midday meditation break, exceeding water goal, and two points for the elliptical workout.

Mom and I decided it was likely the wiser choice to wait until the expected warmup this weekend for her to get out and about. This decision changed the plans around last night, but it all worked out well.

I'm really noticing the mental benefits of getting back into a more consistent exercise schedule. It is so easy to fall back into a place of inconsistency! Then, I believe, the barrier becomes this all or nothing perspective/attitude where I start to believe how I need to create this elaborate schedule/plan and high expectations--before getting started...and that's not what works for me.

Just doing something, anything, and not being afraid to start small, makes a huge difference. I've often spoken and written about paralysis by analysis and how that dynamic often keeps us from moving forward. Yet, I'm imperfectly human and occasionally find myself falling into that groove. One of the biggest takeaways for me over the last decade of this blog and journey has been the importance of just doing and allowing the plan and practice to naturally evolve along the way.
This wasn't just an elliptical workout.
It was learning about ping-pong from the
SYSK Podcast followed by rocking out
to big pop hits of the 80's and 90's.


















Featured Tweets:


Thank you for reading and your continued support,
Practice, peace, and calm,
Sean

If you're interested in connecting via social media:
I accept friend requests on MyFitnessPal. My daily food logging diary is set to public.
MFP Username: SeanAAnderson
My Twitter: SeanAAnderson
Instagram: SeanAAnderson
Also--I'd love you to subscribe to my podcast Transformation Planet! You can find it in Apple Podcasts, in the Google Play store for Android, and listed wherever you find your favorite podcasts! If you haven't listened before, you'll find 20 episodes waiting for you!

Have you listened to the unabridged audio version of my book? Get yours today!

With a donation of $20 or more to The Daily Diary of A Winning Loser, You'll receive the entire unabridged audio version of my book, Transformation Road-My Trip To Over 500 Pounds and Back-narrated by me on mp3 disc!! This includes shipping. Increased donation increments of at least $20 will include an additional mp3 disc of the unabridged audio version, perfect to give as a gift! 

Please be sure to include an email address so I can properly express my gratitude! Donating to the DDWL is easy and secure with the PayPal link below. (You do not need a PayPal account-transactions work with any credit or debit card)

Tuesday, January 29, 2019

January 29th, 2019 Renewal

January 29th, 2019 Renewal

Yesterday: I maintained the integrity of my calorie budget, I remained refined sugar-free, I met my daily water goal, and I stayed well connected with exceptional support. I earned 5 Stars yesterday.

Mom had her hair fixed yesterday and wow, what a difference it makes for her! We had a good visit last night. The treatment and medications are clearly working well, too, and the hair appointment seemed to give her an added boost!

I made a point to turn everything off and drop in bed before 10pm last night. I needed the rest and it earned an extra star for the day. I've got a busy Tuesday ahead of me so the extra rest will help, I'm sure.

My morning routine is complete, my food is planned, packed, and ready to go, and I'm about to dive into this work day. Mom is looking forward to an outing later this evening. She's finally feeling up to it--maybe not a shopping trip, but at least dinner and conversation.

From September 2017:
I have a lot to be grateful for in my life. I'm grateful for the teachers along this road, the people, and the experiences. I'm grateful for 2nd, 3rd, and 8th chances. I'm grateful for a place of peace in my relationship with food. It's a temporary peace in need of renewal each day--and the renewal comes with the daily practice of my personal plan.

I had special guests on my radio show this morning. They brought baked goods for everyone. It's hard to put into words what it feels like to not be controlled by food circumstances. I'm so grateful to be at a place where I can look at something with a perspective that isn't about deprivation, it's not about white knuckling, or about will power.

It's about, "that's not my food." It's about feeling content within my food plan with a full appreciation of the power and potential consequences of "just one bite."

It's a perspective where the perceived charms of the food no longer exist for me. Instead, the charms have been replaced by truth.

It's my truth.

The truth is if ever I start flirting again with the charms of my personal trigger foods and food substances, I'll quickly fall back into the deep dark recesses of addiction, relapse, and the resulting side effect of dramatic weight gain.

And this truth is kept fresh, top of mind each day.

And if not, I have many support contacts to remind me in the amount of time it takes for a fast text or call. I'm grateful.

I still enjoy food. But it's my food.

And I get joy from preparing it in appealing ways, to me, for me. 

Thank you for reading and your continued support,
Practice, peace, and calm,
Sean

If you're interested in connecting via social media:
I accept friend requests on MyFitnessPal. My daily food logging diary is set to public.
MFP Username: SeanAAnderson
My Twitter: SeanAAnderson
Facebook: www.facebook.com/seananderson505
Instagram: SeanAAnderson
Also--I'd love you to subscribe to my podcast Transformation Planet! You can find it in Apple Podcasts, in the Google Play store for Android, and listed wherever you find your favorite podcasts! If you haven't listened before, you'll find 20 episodes waiting for you!

Monday, January 28, 2019

January 28th, 2019 Feel Good

January 28th, 2019 Feel Good

Yesterday: I maintained the integrity of my calorie budget, I remained refined sugar-free, I met my daily water goal, and I stayed well connected with exceptional support. I earned 5 Stars yesterday.

Good Monday morning! I made sure to drop in bed a little earlier than usual for a Sunday night and it helped make this morning's foundational routine better. I know, simple connection--more sleep=feel better next morning, yet, I sometimes ignore simple connections. I'm learning to recognize these things and create changes for something better.

After a good, brisk walk at the RecPlex last night, I stopped by for a visit with mom. She's making remarkable progress in her recovery. The hospital clearly put her on the right medications and treatment plan to clear the situation. She's excited about getting her hair fixed today (that seemed to be her biggest concern at the moment)--and she's ready for dinner out this evening.

I prepared dinner last night in the studio kitchen. I didn't have my daily avocado toast at breakfast, so I made it part of my dinner (see tweet below)! The plan was dinner--then podcast production, but that production was postponed a day or two when I discovered the studio I use for the podcast was occupied by one of our on-air personalities doing station work. The owner is kind enough to allow me to use the studio for my personal projects--so in appreciation of that, I must always put station stuff first and keep good boundaries with that schedule. One of these days, the plan is to create a simple home studio in my spare bedroom. I've needed that for some time, not just for the podcast, but also for freelance voice work. I could have waited for the studio to open up, but that would have made for a much later night.

I'm looking forward to a productive Monday. I feel great about recommitting to a consistent exercise schedule. It's very simple, yet very impactful mentally--and I'm sure physically, but right now, mostly mentally, I think. The consistency of doing it is the most important thing right now. It feels good to feel good.

My morning routine was great this morning, my food for breakfast and lunch is packed, planned, and ready--and I'm out the door within minutes. Have a great Monday and thank you for reading!
 
Featured Tweet:


Thank you for reading and your continued support,
Practice, peace, and calm,
Sean

If you're interested in connecting via social media:
I accept friend requests on MyFitnessPal. My daily food logging diary is set to public.
MFP Username: SeanAAnderson
My Twitter: SeanAAnderson
Instagram: SeanAAnderson
Also--I'd love you to subscribe to my podcast Transformation Planet! You can find it in Apple Podcasts, in the Google Play store for Android, and listed wherever you find your favorite podcasts! If you haven't listened before, you'll find 20 episodes waiting for you!

Sunday, January 27, 2019

January 27th, 2019 All We Know

January 27th, 2019 All We Know

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

I invited Kristin over last night for a good on-plan dinner. I use calorie-cutting strategies--and it's always fun to witness her amazement when the weights and measures add up to a reasonable calorie count for a very satisfying on-plan meal (see featured tweet below). I put it in my MFP--then shared it with her via text, where she simply taps it to add into her MFP. It works well. I also swam yesterday, securing 7 Stars for the day and meeting my four workout goal for the week.












The calendar! It's weird to me how the intentional action of doing this inspires and motivates me. Two things it's helped so far: Except for one dinner, where Kristin kindly and generously treated me, I personally prepared/weighed/measured every meal and I hit my goal of four workout sessions of at least thirty minutes each. I'm enthused! 

Generating enthusiasm for the process of our daily practice is critically important. Waking up each day with an embrace and a generally positive attitude is far more productive and enjoyable than waking up with dread and resistance. It starts with the approach--the design of our personalized daily practice.

It's difficult to get enthused about something that isn't suited for us. Why would we subscribe to a plan we will wake up dreading? The answer, I believe, is because often, we're inclined to jump on a diet instead of a personalized daily practice of intentional actions. Impatience encourages diet mentality. We want results now! If the latest and greatest diet plan that seems to be working for everyone else in the world, promises fast and dramatic results--then sign us up!! But wait...

All we know has led us where we are. What if we cleared the table of these things we know and started putting things on the table uniquely fitted for us each day? What if, instead of trying to summon willpower needed to conform to a diet plan, we spent that energy summoning patience for the process--a process that starts with simplicity and common sense? Assembling the tools on our table is a very important consideration.

What are the tools?

There's our trigger list, that list of foods that once we start eating we can't stop eating. There's the list of foods we enjoy, the kinds that don't seem to break our internal food thermostat. There's a list of ideas on how we'll be accountable. There's a list of support sources we connect with each day. There's a clear definition of the boundaries in our plan. There's the mental/emotional/spiritual practice we make important each day; things like prayer, meditation, reading, listening, absorbing, consuming positive and supportive material. There's personal journaling where we put pen to paper or keyboard to screen--and we attempt to connect, not with how we think things should be--rather, how they are. What are we feeling? What's working well? What isn't fitting right? Why, why, why are we making this important? Where is this daily practice taking us?? What are the consequences?

With a personal and customized plan in place--utilizing a new set of tools on the table, suddenly--we can set about generating real enthusiasm for the daily practice that helps us be well and stay well. Enthusiasm without a plan is shallow--and diving into shallow waters isn't a good idea--it doesn't end well.

Creating a doable/workable daily plan practice creates substance--and depth. Dive in with enthusiasm for the daily plan you're creating. Patience for the process means understanding that it will evolve and grow along the way. This isn't about designing the perfect plan from Day 1. It's about getting started.

Simplicity supports consistency and consistency beats intensity, and that's something to get enthused about! When we're enthused and suddenly we're consistently moving in a positive direction, that's when we're in a position to fully believe the positive visualizations on the road ahead.

First things first--this is a daily practice because we only have today. Working the elements of our plan is a one day at a time approach. This is something I must/we must always remember. It is this daily practice that can generate a positive trajectory. The positive visualizations shouldn't take away from this one-day-at-a-time approach, instead--they can serve as a reminder of why this single day perspective is important to maintain.

Positive visualizations are something I've made important from Day 1. It wasn't intentional at first--it was very natural. After a while, with consistent positive progress, I started believing in visualizations awakened from their long-forgotten place in my brain. The visualizations started becoming more creative and intentioned. Where do we want this to go? What things can we not do today because of our obesity, that we dream of doing someday? How might this path positively affect our health? How will it feel the day the doctor says, "you no longer need these medications?" Hopes, desires, and dreams--suddenly become things we can believe. It's all ahead of us. A consistent practice of positive visualizations help solidify our "why?" Why are we doing this? Why is this important to us? Start with those questions and positive visualizations will come.

I'm enthused for one more day. If literally earning little gold stars contribute to that enthusiasm, and it does, then fantastic! Whatever works, right?

Featured Tweet:



Thank you for reading and your continued support,
Practice, peace, and calm,
Sean

If you're interested in connecting via social media:
I accept friend requests on MyFitnessPal. My daily food logging diary is set to public.
MFP Username: SeanAAnderson
My Twitter: SeanAAnderson
Facebook: www.facebook.com/seananderson505
Instagram: SeanAAnderson
Also--I'd love you to subscribe to my podcast Transformation Planet! You can find it in Apple Podcasts, in the Google Play store for Android, and listed wherever you find your favorite podcasts! If you haven't listened before, you'll find 20 episodes waiting for you!

Saturday, January 26, 2019

January 26th, 2019 A More Stable Place

January 26th, 2019 A More Stable Place

Yesterday: I maintained the integrity of my calorie budget, I remained refined sugar-free, I met my daily water goal, and I stayed well connected with exceptional support. Yesterday was a 7-star day! Flipped the plan--elliptical yesterday, swimming today.

The hospital called yesterday afternoon with the news that mom was ready to be discharged. The hospital got her out of the critical state she was in and into a more stable place--and now, the nursing home is taking over the treatments needed to get her back to wellness. I'm grateful! She was not in good condition going in 48 hours earlier. Thank you to everyone sending messages of prayers, support, and warm wishes for her. I've shared some of those with her and she's grateful, too, and says thank you!

I made it home late yesterday afternoon and grabbed a refresher nap before heading back out for a visit with my uncle and mom. Mom's brother, my uncle Keith, made the trip to visit for a little while. A good elliptical workout, a store trip, and preparing a good on-plan meal followed.

I'm a bargain hunter at the store, so when I found some Dover sole filets for under three bucks--I changed dinner plans over to fish! I hadn't tried this kind of fish before--it's a white fish with a low-calorie count, a full 11oz (a lot!), unprepared, checks in at 289 cal. I decided to go the "oven-fried" route with egg white, cornmeal, olive oil spray, and a hot oven. With a small side dish of pan-prepared sweet potato, red onions, and mushrooms, it worked very well for me.

I received a wonderful gift yesterday!! A big roll of gold stars!! I'm planning on picking up a wall calendar today--and affixing the stars each day. It might sound elementary--but whatever helps create and sustain enthusiasm for the daily practice, is a good thing. Today's trip to the gym will complete my goal of four workouts this week.
Thank you, C.W. in Oregon!!












If you haven't listened to my podcast Transformation Planet, twenty episodes await--and episode twenty-one will be released before the weekend is over. You can find it wherever you get your favorite podcasts!

Thank you for reading and your continued support,
Practice, peace, and calm,
Sean

If you're interested in connecting via social media:
I accept friend requests on MyFitnessPal. My daily food logging diary is set to public.
MFP Username: SeanAAnderson
My Twitter: SeanAAnderson
Facebook: www.facebook.com/seananderson505
Instagram: SeanAAnderson
Also--I'd love you to subscribe to my podcast Transformation Planet! You can find it in Apple Podcasts, in the Google Play store for Android, and listed wherever you find your favorite podcasts! If you haven't listened before, you'll find 20 episodes waiting for you!

Friday, January 25, 2019

January 25th, 2019 Move With It

January 25th, 2019 Move With It

Yesterday: I maintained the integrity of my calorie budget, I remained refined sugar-free, I met my daily water goal, and I stayed well connected with exceptional support. Yesterday was another 4-Star day. The aim is 5 stars. The plan for swimming today and an elliptical workout tomorrow will boost my star average and meet my four exercise session goal for the week.

Mom's hospital stay is going well. I spent some time with her yesterday afternoon and again in the evening. After a good discussion with the nurse, it's clear how critical things had become. I'm so glad she's getting the urgent and comprehensive care she needs right now.

I'm so glad today is Friday. I'm looking forward to a weekend off. This week has been rather challenging. When it gets this way, I must pivot and move with it-not against it--keeping certain non-negotiable things steady and consistent while allowing some flexibility in other areas. The one thing I do my best to remember is, this will pass. Things will change. Things will get better.

Visiting my gratitude list often has become an important part of this daily practice. It's easy for this list to fade away in the midst of a challenging period where other things are occupying my daily mental/emotional energy. It takes an intentional visit to that list each day--and from there, I feel better equipped to make it through another day.

My morning foundational routine is complete, my food is planned and packed for this morning and midday, and I'm ready to jump into this Friday.

Thank you for reading and your continued support,
Practice, peace, and calm,
Sean

If you're interested in connecting via social media:
I accept friend requests on MyFitnessPal. My daily food logging diary is set to public.
MFP Username: SeanAAnderson
My Twitter: SeanAAnderson
Facebook: www.facebook.com/seananderson505
Instagram: SeanAAnderson
Also--I'd love you to subscribe to my podcast Transformation Planet! You can find it in Apple Podcasts, in the Google Play store for Android, and listed wherever you find your favorite podcasts! If you haven't listened before, you'll find 20 episodes waiting for you!

Thursday, January 24, 2019

January 24th, 2019 Awakening

January 24th, 2019 Awakening

Yesterday: I maintained the integrity of my calorie budget, I remained refined sugar-free, I exceeded my daily water goal, and I stayed well connected with exceptional support. I hit 4 stars again yesterday.

Thank you for each and every prayer, well wish, and thought about mom and her medical circumstances. She's getting exceptional care at the hospital. I spoke with her this morning and there's a marked difference in her voice and spirit. Last night wasn't good for her--she was very worried, very uncomfortable--and really, just plain scared. Untreated, these things become deadly--and she knows that, but I'm trying like crazy to remind her that she's getting treatment and exceptional care. She's going to get better.

Keeping today's edition short, however, I wanted to share something that has been incredibly inspiring to me. I've shared this a couple times on this blog over the years. I hope you enjoy it!

The Awakening

A time comes in your life when you finally get it. When, in the midst of all your fears and insanity, you stop dead in your tracks, and somewhere the voice inside your head cries out… ENOUGH! Enough fighting, crying, blaming, and struggling to hold on. Then, like a child quieting down after a tantrum, you blink back your tears, and begin to look at the world through new eyes.

This is your awakening.

You realize it’s time to stop hoping and waiting for something to change. Or, for happiness, safety, and security to appear over the next horizon as if by magic.

You realize that in the real world there aren’t always fairy tale endings, and that any guarantee of “happily ever after” must begin with you. And, in the process a sense of serenity is born of acceptance.

You awaken to the fact that you are not perfect, and that not everyone will always love, appreciate, or approve of who or what you are, and that’s OK. They are entitled to their own views and opinions.

You learn the importance of loving and championing yourself, and in the process a sense of new found confidence is born of self-approval.

Your stop complaining and blaming other people for the things they did to you, or didn’t do for you. You learn that the only thing you can really count on is the unexpected.

You learn that people don’t always say what they mean, or mean what they say. That not everyone will always be there for you, and everything isn’t always about you.

So, you learn to stand on your own. You learn to take care of yourself, and in the process, a sense of safety and security is born of self-reliance.

You stop judging and pointing fingers. You begin to accept people as they are. To overlook their shortcomings and human frailties, and in the process peace and contentment are born of forgiveness.

You learn to open up to new worlds and different points of view. You begin reassessing and redefining who you are and what you really stand for.

You learn the difference between wanting and needing. You begin to discard the doctrines and values you’ve outgrown, or should never have bought into to begin with.

You learn that there is power and glory in creating and contributing. You stop maneuvering through life merely as a “consumer” looking for you next fix.

You learn that principles such as honesty and integrity are not the outdated ideals of a bygone era, but the mortar that holds together the foundation upon which you must build a life.

You learn that you don’t know everything. It’s not your job to save the world, and that you can’t teach a pig to sing. You learn the only cross to bear is the one you choose to carry, and that martyrs get burned at the stake.

Then you learn about love. You learn to look at relationships as they really are, not as you would have them be. You learn that alone does not mean lonely.

You stop trying to control people, situations and outcomes. You learn to distinguish between guilt and responsibility, the importance of setting boundaries, and learning to say NO.

You also stop working so hard at putting your feelings aside, smoothing things over, and ignoring your needs.

You learn that your body really is your temple. You begin to care for it and treat it with respect. You begin to eat a balanced diet, drinking more water, and take more time to exercise.

You learn that being tired fuels doubt, fear, and uncertainty, so you take more time to rest. You learn that just as food fuels the body, laughter fuels our soul. So, you take more time to laugh and to play.

You learn that, for the most part, you get in life what you deserve, and that much of life truly is a self-fulfilling prophecy.

You learn that anything worth achieving is worth working for. That wishing for something to happen is different than working toward making it happen.

More importantly, you learn that in order to achieve success you need direction, discipline, and perseverance. You learn that no one can do it all alone, and that it’s OK to risk asking for help.

You learn the only thing you must truly fear is fear itself. You learn to step right into, and through your fears because you know that whatever may happen, you can handle it. You learn that to give in to fear is to give away your right to live life on your own terms.

You learn to fight for your life. Not to squander it by living under a cloud of impending doom.

You learn that life isn’t always fair. You don’t always get what you think you deserve. That sometimes, bad things happen to unsuspecting, good people. You learn not to always take it personally.

You learn that nobody’s punishing you, and everything isn’t always somebody’s fault. It’s just life happening. You learn to admit when you are wrong, and to build bridges instead of walls.

You learn that negative feelings such as anger, envy, and resentment must be understood and redirected. If not, they will suffocate the life out of you. They will poison the universe that surrounds you.

You learn to be thankful, and to take comfort in many of the simple things we take for granted. The things that millions of people upon the earth can only dream about: a full refrigerator, clean running water, a soft warm bed, a long hot shower.

Then, you begin to take responsibility for yourself by yourself. You make yourself a promise to never betray yourself. To never ever settle for less than your heart’s desire.

You make it a point to keep smiling. To keep trusting. To stay open to every wonderful possibility.

You hang a wind chime outside your window so you can listen to the wind.

Finally, with courage in your heart, you take a stand. You take a deep breath. You begin to design the life you want to live as best as you can.

--Sonny Carroll

Powerful.

Thank you for reading and your continued support,
Practice, peace, and calm,
Sean

If you're interested in connecting via social media:
I accept friend requests on MyFitnessPal. My daily food logging diary is set to public.
MFP Username: SeanAAnderson
My Twitter: SeanAAnderson
Facebook: www.facebook.com/seananderson505
Instagram: SeanAAnderson
Also--I'd love you to subscribe to my podcast Transformation Planet! You can find it in Apple Podcasts, in the Google Play store for Android, and listed wherever you find your favorite podcasts! If you haven't listened before, you'll find 20 episodes waiting for you!

Wednesday, January 23, 2019

January 23rd, 2019 Send One Up

January 23rd, 2019 Send One Up

Yesterday: I maintained the integrity of my calorie budget, I remained refined sugar-free, I exceeded my daily water goal, and I stayed well connected with exceptional support. I hit 4 stars yesterday.

Yesterday was a fairly solid day capped off by Kristin treating me to dinner out at my favorite Mexican place. I ordered ingredients separately, creating a fantastic grilled chicken salad right at the table. I know--I don't like traditional salads, but this kind of salad I'm all about. What I ordered isn't listed on the menu--but I don't mind asking for what I need and they are always accommodating. It was a good visit and a very nice on-plan dinner for both of us.

Today started very early with a phone call in the middle of the night from the nursing home where my mom lives. I normally silence my phone at night, but I've left it on recently just for this kind of a thing. The nursing staff decided mom needed to go to the hospital and they were calling me to take her. Mom was running a fever, experiencing breathing difficulties with low oxygen levels, having moderate kidney pain, and a couple other issues. I picked her up and took her in for a battery of tests. The doctor found a urinary tract infection, abnormal liver issues, and the obvious breathing/oxygen issues. He made the decision to admit her to the hospital after thoroughly examining the test results. Mom is resting in her room at the hospital and she's getting excellent care. The medical staff was coming in to do an ultrasound of her heart when I left a little earlier.

If you're the prayin' kind, please send one up for mom!

I ran by the nursing home to pick up a few things mom needed from her room before heading over to the studio to do a couple of fast things before taking the rest of the day off. Big thanks to my colleague, Gayle, for stepping in and covering on my morning show and in production today.

For anybody, circumstances like this create heightened emotions, uncertainty, anxiety, and stress. Throw in a tilted schedule--and if you're a first-class emotional/stress eater like me, watch out! Situations like these happen--it's life, so the plan must be ready to pivot, adapting to the circumstances in play. I mustn't pass the baton of my recovery to the unexpected and uncertain situations life presents. Going off plan doesn't make mom or me well. My goodness though--I can't count the number of times in my life when I would use something like this as a perfect rationalization to throw the plan out the window. The thoughts or winks in that direction still happen, but now, my daily plan practice requires me to pause and act instead of reacting. It isn't always easy, but it's always important. I must always take responsibility for my personal plan.

I started my rushed morning with a short foundational routine--about 5 minutes--a prayer--and a meditation. I kept my routine of water before coffee. Then made sure to text a support friend, detailing the situation and declaring my intentions to remain abstinent within my plan boundaries. It's amazing how impactful an accountability support text can be--I'm not alone, ever, unless I choose to isolate. In order for me to be well each day, I must stay connected.

I had a refined sugar-free Quest protein bar and a banana with my coffee early this morning at the hospital and I just finished an on-plan brunch type meal before setting down for this update. I'll get some rest soon. I plan on visiting mom at the hospital later this afternoon.

I was notified yesterday about my inclusion in another article by NBC News. The article features twelve people who've lost a combined 1,563 pounds. It's a good read! I love the subtitle of the article: "It's more than just dieting." Amen to that. Check it out by clicking here.

Thank you for reading and your continued support,
Practice, peace, and calm,
Sean

If you're interested in connecting via social media:
I accept friend requests on MyFitnessPal. My daily food logging diary is set to public.
MFP Username: SeanAAnderson
My Twitter: SeanAAnderson
Facebook: www.facebook.com/seananderson505
Instagram: SeanAAnderson
Also--I'd love you to subscribe to my podcast Transformation Planet! You can find it in Apple Podcasts, in the Google Play store for Android, and listed wherever you find your favorite podcasts! If you haven't listened before, you'll find 20 episodes waiting for you!

Tuesday, January 22, 2019

January 22nd, 2019 Fresh Enthusiasm

January 22nd, 2019 Fresh Enthusiasm

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

I earned another 7-star day yesterday. I earned one star each for the following: Morning foundational routine (prayer/meditation/positive visualizations), maintaining boundaries of food plan, personally preparing all meals, Midday mindset reset meditation, met/exceeded water goal. I earned two stars for the 30-minute elliptical workout.

Most of these elements are things I've done and do regularly. The best places this "star" system helps encourage me are in the areas where I need improvement, like eating out less and reestablishing consistency with an exercise schedule. I'm big on making the daily practice doable, enjoyable, and something to be enthused about each day. Enthusiasm is important! Whatever it takes to create fresh enthusiasm for the embrace of the daily practice, is good because it interrupts the patterns of complacency. It's kind of like an employer rolling out a new bonus schedule/plan.
Leveled down to 15.
I'll get back to max-level 20!





















3-meals-weighed/measured/personally prepared
















I stopped by mom's after my workout last night. I sincerely appreciate all of the good wishes and prayers for her. I've received a bunch of those in the last couple days. I'm staying closely connected with her nurses. She seemed to feel some better last night. They're testing to get a handle on what's going on--trying to figure out why she's feeling sick and experiencing what appears to be pain in her kidneys. We're certainly staying on top of this situation.

Big thank yous to everyone who's listened to my podcast Transformation Planet. My latest episode was released Sunday evening. If you don't normally listen to podcasts, I'd love mine to be the one that gets you started!

My morning routine is done, food is packed, and I'm set for a Tuesday. Off I go!

Thank you for reading and your continued support,
Practice, peace, and calm,
Sean

If you're interested in connecting via social media:
I accept friend requests on MyFitnessPal. My daily food logging diary is set to public.
MFP Username: SeanAAnderson
My Twitter: SeanAAnderson
Facebook: www.facebook.com/seananderson505
Instagram: SeanAAnderson
Also--I'd love you to subscribe to my podcast Transformation Planet! You can find it in Apple Podcasts, in the Google Play store for Android, and listed wherever you find your favorite podcasts! If you haven't listened before, you'll find 20 episodes waiting for you!

Monday, January 21, 2019

January 21st, 2019 Time Moves

January 21st, 2019 Time Moves

Yesterday: I maintained the integrity of my calorie budget, I remained refined sugar-free, I met my daily water goal, and I stayed well connected with exceptional support. Thanks to swimming, I hit 7 stars yesterday!

I hit most of my goals this weekend. A big one was making it to the pool for a swim after a very long time. I've been saying more than three years--and that's right, but it's actually four. I made several swimming trips in 2014. I just realized this last night as I was reflecting on the weekend. Time moves quickly, huh?
On the left--a little apprehensive--the right, post-swim,
feeling great and happy I did it!

















It took a lot to overcome my insecurities back in 2014, but ultimately, I didn't maintain the perspective. I'd like to say I stopped swimming because of the extra time it involves--the changing, the showering, the changing again--but honestly, those things had little to do with why I stopped going. Those things took more energy and commitment, yes--but not near the mental energy and commitment required to let go of lifelong hangups and insecurities about my body. Surprisingly, I had very little of that mental junk yesterday. I'm not sure why either--I just didn't seem loaded down with it. Maybe I've really let most of it go, I don't know. Maybe I was more focused on meeting a goal than I was worried about what someone might think of my loose skin or damaged right leg (from the effects of lymphedema). It did feel good to break through that barrier once again. This time, my intention is to continue enjoying the experience on a more regular schedule. It's also a 3-star item on my Star schedule! 

Speaking of my Star Schedule, that's the thing I didn't complete this weekend. Still, I earned 7 Stars yesterday, which is my best so far. I'll continue working on my list and create that separate page sometime today or tomorrow.

Mom wasn't feeling well yesterday. She just started a new medication and the nurses believe her symptoms might be related to the new med. Anyhow, it kept us from that weekly outing. I'll be following up with the nurses and her doctor today. She sounded miserable last night. 

My brain still says I need at least one "X" on
whatever size I'm wearing. These fit comfortably
and loosely. Isn't the brain interesting?

















Episode 20 of my podcast Transformation Planet is in your podcast feed if you're a subscriber. If not, you can easily become one! It's available from Apple Podcasts, Google Play, and almost anywhere you find your favorite podcasts!

My food schedule was somewhat tilted yesterday thanks to my sleeping in so grand. My first meal wasn't until early afternoon, so I skipped lunch and made a nice dinner and "dessert." 
The juicy pear was a great dessert!
















Thank you for reading and your continued support,
Practice, peace, and calm,
Sean

If you're interested in connecting via social media:
I accept friend requests on MyFitnessPal. My daily food logging diary is set to public.
MFP Username: SeanAAnderson
My Twitter: SeanAAnderson
Instagram: SeanAAnderson
Also--I'd love you to subscribe to my podcast Transformation Planet! You can find it in Apple Podcasts, in the Google Play store for Android, and listed wherever you find your favorite podcasts! If you haven't listened before, you'll find 20 episodes waiting for you!

Sunday, January 20, 2019

January 20th, 2019 Handy

January 20th, 2019 Handy

Yesterday: I maintained the integrity of my calorie budget, I remained refined sugar-free, I met my daily water goal, and I stayed well connected with exceptional support. I hit 5 stars. Yay, me!

Yesterday started early for my broadcast at the Eagle Watch event. Eagles go to bed early and get up early and don't take naps, so it required me to adapt to their schedule. I need to be more like an eagle. But enough about that. Speaking of sleep, I just enjoyed almost nine hours. No nap today. I slept in beautifully.

Last night's date night included Shakespeare's Midsummer Night's Dream followed by a late dinner at my place. The play was very well done! I made a 96% lean ground beef, onion, red pepper, shredded cabbage, and sour cream thing--stuffed inside Joseph's flax-oat bran-whole wheat 60 calorie pitas. It was fast, easy, and delicious. Kristin couldn't get over the low-calorie value. Since she and I share certain boundaries with our food plans, (she also logs in MFP)--we discovered something very handy. If you're preparing a meal with someone who also logs--you can send them your completed meal entry via text, then they're able to simply tap it in order to automatically log it in their MFP, then, if needed--they can make adjustments if their amounts are different. Very handy! I prepared two identical plates, so it was super-simple. I rarely eat something I haven't--so many of the items I log each day pop up quickly, allowing me to log a meal very quickly. The most time-consuming thing for me is the weighing and measuring, but that too goes quicker with the repetition of experience.

My goal of swimming this weekend has yet to happen. I wanted to do it yesterday, but after ripping apart my apartment to find my bathing suit that hasn't been in the pool for more than three years, and still not finding it, I postponed that intention to today's plan. Now, the challenge will be finding a bathing suit at the store--in January. I'm sure that won't be an issue. Something cheap at Walmart is all I need--likely won't be on a big display, given the season, but I bet they're somewhere in that place.

The plan for today includes updating my "star" earning schedule, swimming, releasing an episode of my podcast, and originally, the plans included an outing with mom--but she just called to report she isn't feeling well-- flu-like stuff, so that may not happen.

I'm so grateful for the opportunities to connect with so many in "the same lifeboat." I enjoyed a wonderful phone chat and catch up this morning with a support friend. It was a blessing.

If you're traveling along this road too, that's one of my biggest suggestions: Don't try to go it alone! Connect and communicate--it makes a significant difference.

Featured Tweet:


Thank you for reading and your continued support,
Practice, peace, and calm,
Sean

If you're interested in connecting via social media:
I accept friend requests on MyFitnessPal. My daily food logging diary is set to public.
MFP Username: SeanAAnderson
My Twitter: SeanAAnderson
Instagram: SeanAAnderson
Also--I'd love you to subscribe to my podcast Transformation Planet! You can find it in Apple Podcasts, in the Google Play store for Android, and listed wherever you find your favorite podcasts! If you haven't listened before, you'll find 19 episodes waiting for you!

Saturday, January 19, 2019

January 19th, 2019 Wildlife

January 19th, 2019 Wildlife

Yesterday: I maintained the integrity of my calorie budget, I remained refined sugar-free, I exceeded my daily water goal, and I stayed well connected with exceptional support. I hit 4 out of my 5-star goal for yesterday.

Coming up one star short of my 5-star goal yesterday was a choice. I could have pushed forward and hit it with a trip to the gym for a late workout, but I didn't. Part of that was knowing how early I needed to be up this morning before my scheduled location broadcast at 8am. The positive from this was the mindfulness making that decision required. With my awareness turned up in this way, I do believe it will help me make better choices over-all within my daily practice. Progress, not perfection, right?

Three big goals this weekend: Trip to the pool for a swim, add to and establish a separate page for my "star schedule," and release episode 20 of Transformation Planet.

Today's broadcast from 8-10am is from The Ultimate Eagle Watch at Kaw Lake. It's a short drive over to this scenic area where lots of people will gather for American bald eagle watching tours and educational wildlife presentations.

I'm scheduled for my long-overdue haircut and eyebrow trim this afternoon. My eyebrows, if left unchecked and untrimmed, quickly rival Sam Elliot's untamed brow. Talk about wildlife! If I didn't occasionally get 'em trimmed, this bushy eyebrow issue would aspire toward the likes of the late Andy Rooney. It's crazy. I'll find a way to add this to my gratitude list.

Tonight, it's a date night with Kristin. We haven't had one of those in a few weeks. I'll prepare the two of us a meal at my place before a trip to the Playhouse. I have complimentary tickets to Shakespear's A Midsummer Night's Dream. It'll be my first Shakespear experience.

I made a grocery store run last night before spending some time visiting with mom. She's doing fairly well, by the way--just a few minor issues of late.

Okay--I'm ready for the Eagle Watch. My morning foundational routine is complete, I'm about to prepare and enjoy breakfast, stop for a road coffee--and then drive into the great outdoors.

Thank you for reading and your continued support,
Practice, peace, and calm,
Sean

If you're interested in connecting via social media:
I accept friend requests on MyFitnessPal. My daily food logging diary is set to public.
MFP Username: SeanAAnderson
My Twitter: SeanAAnderson
Facebook: www.facebook.com/seananderson505
Instagram: SeanAAnderson
Also--I'd love you to subscribe to my podcast Transformation Planet! You can find it in Apple Podcasts, in the Google Play store for Android, and listed wherever you find your favorite podcasts! If you haven't listened before, you'll find 19 episodes waiting for you!

Friday, January 18, 2019

January 18th, 2019 Stars

January 18th, 2019 Stars

Yesterday: I maintained the integrity of my calorie budget, I remained refined sugar-free, I exceeded my daily water goal, and I stayed well connected with exceptional support. I met my 5 point goal for yesterday.

I think I'm going to change what I call my new daily plan assessment points to "stars." Same thing, just "stars" instead of points. Prevents confusion with another kind of points system. Also, the concept of earning stars takes me back to elementary school. My plan over the next few days is to develop a more complete list of star earning practices--make it its own page, then I'll easily link to it in each blog post.

Creating ways to maintain enthusiasm along the way is important. This isn't any kind of overhaul to what I'm doing. The daily practice is essentially the same. The idea is, this new stars system of daily assessment will help me highlight areas in need of improvement in a fun and supportive way. It's simply looking at what I'm doing or what I'm intending and willing to do from a different angle; a different perspective.

I worked extra late last night in support of a colleague and it's made for a short night of rest. While I'll earn a little bonus pay for the effort, I'm certainly not earning a star for that today. My plan practice today will require me to stay very well connected with support, prayer/meditation time, and getting a midafternoon nap will also be an important thing. I'm excited about swimming this weekend. The swim plan is most likely a Saturday thing for me.

My morning routine is complete, my breakfast food is planned and packed, and I'm ready for one more good day if I can get it!

Featured Tweet:


Thank you for reading and your continued support,
Practice, peace, and calm,
Sean

If you're interested in connecting via social media:
I accept friend requests on MyFitnessPal. My daily food logging diary is set to public.
MFP Username: SeanAAnderson
My Twitter: SeanAAnderson
Facebook: www.facebook.com/seananderson505
Instagram: SeanAAnderson
Also--I'd love you to subscribe to my podcast Transformation Planet! You can find it in Apple Podcasts, in the Google Play store for Android, and listed wherever you find your favorite podcasts! If you haven't listened before, you'll find 19 episodes waiting for you!

Thursday, January 17, 2019

January 17th, 2019 Rarely Push

January 17th, 2019 Rarely Push

Yesterday: I maintained the integrity of my calorie budget, I remained refined sugar-free, I met my daily water goal, and I stayed well connected with exceptional support. My aim was 5 points yesterday and I hit 6 points. (see yesterday's post for tentative points schedule)

After yesterday's post, Chris, a longtime reader, writes:  "You swim? Who knew, I don't recall ever reading that before. Great. I joined my local Y a few months ago just to swim. I look forward to hearing about it. (any more yoga classes?)"

Chris, first of all, thank you for your tremendous support over the years. I haven't been in the pool in over three years. This is why I wrote, "...and if I get back in the pool, swimming thirty-minutes earns three points." And Yoga--yeah...that...I was also doing that a few years ago! I'll add yoga to my available points list, too.

I allowed the added prep time a consistent pool commitment requires to ultimately get me out of the water. Witnessing a couple of friends thoroughly enjoy their pool trips has inspired me to get past the time thing and whatever other hangups I have, and just go. My plan is to check the pool schedule today and make it happen either tomorrow or Saturday. I'm actually excited about it again.

The yoga. A friend of mine is known in this area as the yoga guru. Her and her husband practice yoga daily, host yoga retreats--and at one time, opened a yoga studio right down the street from the broadcasting studios where I work. OM Yoga is still operating with new people running the place. Occasionally, she gently reminds me about yoga. If I recall, it wasn't that I didn't enjoy the yoga classes, it was more of a scheduling thing. However, it too is worth another look.

One of the things that I've allowed myself to do is get into a routine where I hit certain minimums each day but I rarely push myself. That's honest. My poor sleep habits, time management, etc. contribute to this level of complacency. I don't write this is an attack on me--or as a club to beat myself up, it's simply what often happens. When I say I'm not perfect, you can bet I mean it! But this isn't and never has been about perfection. It is about progress. And progress in these areas is something I look forward to doing. And not just "trying," like doing, in a way that can help me establish a measure of consistency. This is what this points system is helping me create.

Thank you for reading and your continued support,
Practice, peace, and calm,
Sean

If you're interested in connecting via social media:
I accept friend requests on MyFitnessPal. My daily food logging diary is set to public.
MFP Username: SeanAAnderson
My Twitter: SeanAAnderson
Instagram: SeanAAnderson
Also--I'd love you to subscribe to my podcast Transformation Planet! You can find it in Apple Podcasts, in the Google Play store for Android, and listed wherever you find your favorite podcasts! If you haven't listened before, you'll find 19 episodes waiting for you! 

Wednesday, January 16, 2019

January 16th, 2019 What Is A Good Day?

January 16th, 2019 What Is A Good Day?

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

Yesterday's rest was needed and this morning, I feel much better.

One of the things I've developed for my daily practice is a points system. I've assigned a point value to different elements of my plan. Each day, I aim for a certain amount of points. Hitting five points is fairly simple, hitting six or seven is really good, and anything beyond that is extraordinary. The idea is for this points system to provide a clearer idea of what is a "good" day, what is an "acceptable" day, and what makes an "extraordinary" day.

For example, one point is earned for the following: Morning foundational routine completed. Maintaining boundaries of food plan (within budget-No refined sugar-No trigger foods). Preparing all meals (in other words: a day without a restaurant meal). Staying connected with support friends. Exceeding my minimum 64oz minimum water goal. Midmorning meditation break. In bed by 10pm. Any night with seven hours or more of sleep. 20-30 minute walk.

Two points are earned with each elliptical or other sweat-inducing cardio workout and if I get back in the pool, swimming thirty-minutes earns three points.

I'll be assigning point values to more things as I move forward.

This system or tool for accurately assessing a particular day instead of a vague, "it was a good day," comes from one of my one on one mentoring clients. In the year-plus he and I have worked together, he's developed and connected better each day with the elements of his daily practice because of his point value system.

I'm open to anything designed to create more enthusiasm for the daily practice of elements that help keep me well.

Thank you for reading and your continued support,
Practice, peace, and calm,
Sean

If you're interested in connecting via social media:
I accept friend requests on MyFitnessPal. My daily food logging diary is set to public.
MFP Username: SeanAAnderson
My Twitter: SeanAAnderson
Facebook: www.facebook.com/seananderson505
Instagram: SeanAAnderson
Also--I'd love you to subscribe to my podcast Transformation Planet! You can find it in Apple Podcasts, in the Google Play store for Android, and listed wherever you find your favorite podcasts! If you haven't listened before, you'll find 19 episodes waiting for you!

Tuesday, January 15, 2019

January 15th, 2019 Slow

January 15th, 2019 Slow

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

I met up with some people last night who share the same type of personal responsibility; living each day with a personal practice of intentional actions where food and life is concerned. Connecting with others in the same "lifeboat" always leaves me feeling hopeful and it reinforces the importance level I must apply each day to my own personal plan.

Mom made the trip to Stillwater with me--she, to visit with family while I met up with my friends. We'll not be combining these two things again. The trips to visit family must be on non-work night evenings. It was too late last night and I wasn't physically feeling too well-- and this combination, followed by a fairly rough night of sleep, contributed to my decision to take a sick day from work.

I feel much better after finally getting some decent rest. I'm still not feeling 100%, so I'll keep it slow today and take care of me.

Thank you for reading and your continued support,
Practice, peace, and calm,
Sean

If you're interested in connecting via social media:
I accept friend requests on MyFitnessPal. My daily food logging diary is set to public.
MFP Username: SeanAAnderson
My Twitter: SeanAAnderson
Facebook: www.facebook.com/seananderson505
Instagram: SeanAAnderson
Also--I'd love you to subscribe to my podcast Transformation Planet! You can find it in Apple Podcasts, in the Google Play store for Android, and listed wherever you find your favorite podcasts! If you haven't listened before, you'll find 19 episodes waiting for you!

Monday, January 14, 2019

January 14th, 2019 Over Deliver

January 14th, 2019 Over Deliver

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

I didn't get done everything I wanted to get accomplished yesterday, but I did get some things done. I have a tendency to create to-do lists, that in the moment of creation, I'm like-uh yeah, no problem! But then as the day unfolds, I realize--perhaps I'm not the best estimator of time needed for specific tasks. I need to create the list each day and immediately cross a few things off. Otherwise, it creates negative head chatter when I fail to meet my own expectations. Under promise, over deliver--much better mental effect.

I'll pick up where I left off yesterday and continue on my merry way.

I've started my Monday well. My morning routine is finished, my food is packed, and I'm ready to make this a good one.

Thank you for reading and your continued support,
Practice, peace, and calm,
Sean

If you're interested in connecting via social media:
I accept friend requests on MyFitnessPal. My daily food logging diary is set to public.
MFP Username: SeanAAnderson
My Twitter: SeanAAnderson
Facebook: www.facebook.com/seananderson505
Instagram: SeanAAnderson
Also--I'd love you to subscribe to my podcast Transformation Planet! You can find it in Apple Podcasts, in the Google Play store for Android, and listed wherever you find your favorite podcasts! If you haven't listened before, you'll find 19 episodes waiting for you!

Sunday, January 13, 2019

January 13th, 2019 Cues

January 13th, 2019 Cues

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

The broadcast at the grocery store yesterday went very well. These were once single station broadcasts, now they've progressed into dual station broadcasts where I'm presenting live on one station and then immediately jumping over and repeating the on-air break on the other. It's not too difficult for me, it just means I'm talking twice as much--instead of four breaks an hour, I'm doing eight breaks. The producer back in the studio is the one running back and forth between studios. I just wait until they tell me to start talking--then I do, all about food, food, and more food.

It's an interesting dynamic for me, really, and without proper perspective in place--the issue of food "cues," the visual and auditory suggestion of trigger foods, and their effects on me, might be a problem.

For some, the mere mention of a personal trigger food is enough to set their mind in motion. Make it a suggestive and descriptive commercial--even more so, make it a TV commercial, even stronger!

Food cues are everywhere. Simply driving down the main drag of any populated area provides a constant barrage of fast-food signage, their logos might be all the "cue" our brain needs--add extra signage, like a picture, large banner, or extra words describing a special--and watch out! Turn on the radio--and now you're hearing me or some other broadcaster selling everything from fast-food to grocery store items.

How do you prepare yourself against the constant flow of cues? It isn't realistic to think that we can somehow block out every cue out there. And wouldn't that be a constant chore? Allowing these cues to be all-powerful creates days and nights where we're constantly navigating a culinary minefield--constantly assessing the danger--is it "on-plan" or is it wildly "off-plan?"

Yesterday's broadcasts included a special for my personal number one trigger food of all-time. This trigger food was one that I once used in ways that perfectly illustrate my level of food addiction. The best example was the day I sat in a back alley behind a convenience store, eating it with my fingers instead of a spoon. And here I was, selling this incredible deal to anyone listening. A deal on something that, if I started eating it again, could very well, eventually, kill me. The irony couldn't be more clear.

Every time I voice a commercial for a restaurant, bakery, or grocery store, I must remember--this is my job, this is what I do for a living. I also remember how not everyone listening is like me. For some, it's not a cue to compulsively eat into oblivion--for them, it's just a good deal; good information to have as they navigate their food options.

If we can't turn off all of the external cues surrounding us each day, then what can we do?

When I'm feeling exceptionally vulnerable, this is when I'm most at risk of being affected by food cues. When food cues start looking and sounding like a wonderful solution, I must get connected with support in whatever way necessary. Spiritually, directly with a support friend, or, if the effect is mild, simply reminding myself of why my daily practice is important. In social situations, where there are food and food "pushers," I must remember the mantra, "not my food." Having a clear understanding of what is and isn't "my food" is something important to have and evolve. 

I can't afford to hand the responsibility of my continued wellness over to the multitude of uncontrollable influences that are a part of everyday life. I spent many years using the cues as reasonable and expected "outs" for my daily practice. Shifting the perspective away from this helped take away the power I was freely handing out to every picture, sound, or suggestion of food. If I feel like these cues are starting to become bothersome or influencing my food plan decisions, I must look at my daily practice and explore ways for me to get better connected with the structure and principles my continued wellness requires.

If maintaining my daily practice requires me to live in a world completely void of food cues, I'm in big big trouble. My continued commitment to a recovery mindset instead of a diet mentality mindset, can and will continue to help in this area.

Where's my higher power? If my continued wellness is constantly in jeopardy based on my avoidance or lack of avoidance from food cues, I'm essentially making food my higher power. I literally can't live like that. If I choose to, I will die--because it will kill me. Dramatic? Yes. True? Yes.

Yesterday's broadcast inspired this post in-part. The other part was reading a negative review of my book from audible. I normally stay away from reading reviews. But I received an update from Audible concerning my book--and that took me to their website---and that led me down the rabbit hole of reading these things. I shouldn't have. There were some good ones and Amazon has a bunch of good ones--but this...oh my, it was not a good review!! I'll save you the search. This is what I read:

"Surreptitious advertising for the food industry"-- This is just another diet book that cannot go three pages without naming a brand of pizza, soda pop, cake etc... If you were writing a book to help alcoholics overcome an addiction, would you write Jack Daniels, Budweiser, Vodka, Spiced Rum, Coors, Jim Beam on every third page? In a movie, this is called product placement, and companies pay to have thier products included. In a diet and weight loss book, it is even more insidious advertising, because it goes directly into the mind of the most vulnerable audience, and most likely to go buy whatever product you planted in their minds within a day or so. Which will hopefully, ignite or reignite the addiction. This particular book, cannot get 5 pages in before naming a pizza brand and talk about cake, biscuits and sausage gravy, and eating and food food food. As I listen to chapter one of the audiobook version, the author literally, cannot go 3 minutes without putting junk food and eating into the mind of the reader/listener. NOTHING else this author says matters as far as I am concerned. That is ALL you are meant to get out of a book like this. It is advertising junk food to the weak and vulnerable. Plain and simple. I cannot recommend anything written to promote junk food to those suffering from obesity. Crybaby fat guy selling pizza and other junk food.

Well, okay then. Not everybody's cup of tea, apparently. LOL

Thank you for reading and your continued support,
Practice, peace, and calm,
Sean

If you're interested in connecting via social media:
I accept friend requests on MyFitnessPal. My daily food logging diary is set to public.
MFP Username: SeanAAnderson
My Twitter: SeanAAnderson
Instagram: SeanAAnderson
Also--I'd love you to subscribe to my podcast Transformation Planet! You can find it in Apple Podcasts, in the Google Play store for Android, and listed wherever you find your favorite podcasts! If you haven't listened before, you'll find 19 episodes waiting for you!

Saturday, January 12, 2019

January 12th, 2019 Without Knowing

January 12th, 2019 Without Knowing

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

Yesterday wasn't quite as difficult as I expected. I think writing about it, keeping my awareness level high, and expressing the vulnerability to my support friends are all things that helped navigate the day. I was super tired when I went down for a nap at 4:30pm. I set the alarm for 5:45pm--slept right past it and woke at 8pm. It felt like ten minutes. It certainly tilted my schedule last night, but it was needed. I made a grocery store trip, enjoyed some baked cod with grilled asparagus for dinner, and visited mom for a little while before calling it a night. Surprisingly, once in bed for the night, I was able to go to sleep fairly quickly.

Today's schedule includes radio things. I have a big two-station broadcast from the final hours of a grocery store's giant 2-day sale followed by production work this afternoon at the studio. I'm planning a late afternoon trip to the gym as well.

My morning routine is complete and I'm about to enjoy breakfast before heading to the location broadcast.

If I have gratitude for the blessings and an action plan for the challenges, I'm okay. The gratitude part has certainly evolved over the last ten years. There was a time when I'd rarely visit a place of gratitude in my heart and mind. It was a time when I was too focused on the challenges, and that focus without a plan, or even the willingness to create one, kept me in a constant state of hopelessness. The declarations of "I know what to do" really translated to, "I have an idea of what I want but honestly, I have no idea how to get there or even how to create a plan, because if I did know what to do, I'd have done it already."

I believe we must start without knowing what to do. I didn't know what I was doing on Day 1, September 15th, 2008. In fact, even if we think we know what to do or what we're doing, I believe we should suspend that process as quickly as possible and simply start from scratch in the most simplistic ways possible. Can we do that? Can we get out of our own way? If suddenly the boulders of pride and ego were set aside, how might it clear the way? If we can get out of our own way, then we can proceed in ways unencumbered by our past experience, expectations, and old trials. If we can, perhaps we're putting ourselves on a new path of discovery where new perspectives are embraced and a simplistic plan evolves naturally into the plan uniquely fit for our needs.

If we can start from the humble place of not knowing, we dramatically improve our chances of accomplishing what once felt impossible and hopeless.

It's possible. There's hope.

Thank you for reading and your continued support,
Practice, peace, and calm,
Sean

If you're interested in connecting via social media:
I accept friend requests on MyFitnessPal. My daily food logging diary is set to public.
MFP Username: SeanAAnderson
My Twitter: SeanAAnderson
Facebook: www.facebook.com/seananderson505
Instagram: SeanAAnderson
Also--I'd love you to subscribe to my podcast Transformation Planet! You can find it in Apple Podcasts, in the Google Play store for Android, and listed wherever you find your favorite podcasts! If you haven't listened before, you'll find 19 episodes waiting for you!

Friday, January 11, 2019

January 11th, 2019 Extra Laps

January 11th, 2019 Extra Laps

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

I didn't sleep well last night. The schedule today demands I be present, so here I go. One thing is for sure, today, not unlike a lot of days, but especially on a day like today, I must make certain elements of my plan even more important. My defense will be fortified by staying closely connected with support, having a good midmorning reset meditation break, and making a late afternoon nap a goal for today. I've completed my morning routine, planned, and packed my food bag.

I like analogies. I use 'em a lot.

I look at my daily plan like it's a fortress. The boundaries of my plan are the walls. My job each day is to defend the fort. I have help--I'll call them allies, whose support helps keep my defense strong.

A football team can have the best offense in the history of the game, but if the defense isn't strong, stress is created on offense and games are lost. The fundamental elements of my plan--the food, the physical activity, the logging, tracking--all of these are part of the offense. The defense is where I find my personal accountability and support measures, my daily positive visualizations, spiritual time, and making myself available in support of others. I've put together powerful offenses in the past that were completely void of a good defense. And those times didn't work well.

But life happens, right? And I'm historically an emotional/stress eater. One thing I had to accept: Life wasn't going to stop long enough for me to "get it together."  I had to find a way to maintain consistency come what may. Because life keeps coming. And my time keeps going. So the time is now, regardless of circumstance. 

For me, it takes compartmentalizing.

The Streams Must Not Cross!

The "Life Stream" is everything happening in our day to day lives. The Life Stream includes the ups and downs, the challenges, the victories, the disappointments, The hectic schedules, the family dynamics, the workplace dynamics, the bills, the stress, the joys, the blessings, the expected and the unexpected, the good, the bad...It's life.

The "Fundamental Elements Stream" contain the daily actions of my personal plan. I say "my" because our plans might be very different. Mine is customized to fit my personality, likes, dislikes, strengths, weaknesses, and sensitivities.

The fundamental elements stream runs parallel, just below the lifestream. The lifestream is running in the foreground and the fundamental elements stream is running in the background--like a computer's anti-virus program. 

If we allow life and all of the energy it takes to maneuver, to negatively affect our ability to maintain consistency in the daily elements of our extraordinary care, then it always will. The frustration of inconsistency will be a common theme if the lifestream is allowed to dip down into the fundamental elements stream on a regular basis.

And if we get too carried away, making the fundamental elements all-consuming, then we run the risk of it crossing up into our lifestream. And that's when it isn't any fun and we dread what we're doing every day.

I do what I do because I know I'm never immune from relapse/regain. It's a daily practice that keeps me well. And taking care of this practice while living and enjoying life, is the goal.

Today, my defense will be running extra laps during practice.

Thank you for reading and your continued support,
Practice, peace, and calm,
Sean

If you're interested in connecting via social media:
I accept friend requests on MyFitnessPal. My daily food logging diary is set to public.
MFP Username: SeanAAnderson
My Twitter: SeanAAnderson
Facebook: www.facebook.com/seananderson505
Instagram: SeanAAnderson
Also--I'd love you to subscribe to my podcast Transformation Planet! You can find it in Apple Podcasts, in the Google Play store for Android, and listed wherever you find your favorite podcasts! If you haven't listened before, you'll find 19 episodes waiting for you!





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The Daily Diary of a Winning Loser. All rights reserved.