July 20th, 2020 Mark A Change

July 20th, 2020 Mark A Change

Since our last edition: I've maintained the integrity of my food plan boundaries, I've remained refined sugar-free, I've met or exceeded my daily water goal, and I've also stayed well connected with exceptional support.

We're excited. This week will mark a change in the visiting procedures at the nursing home. Mom and I have scheduled our first visit. It'll be outside, in the courtyard, distanced and monitored. We'll enjoy a lunch visit together. No hugging or touching allowed--but simply being able to sit across from one another in a relaxed fashion will be a welcomed change.

Technical difficulties plagued me throughout the weekend while trying to create a very simple episode of my podcast. The frustration level became intense. Finally, I realized getting overly frustrated is never a good thing for me. I walked away, focused on dinner, enjoyed a through the window visit with mom, then dropped in bed for a decent night's sleep. With fresh eyes, I was able to clearly see a solution to the issue--and I'm proud to say, my podcast has been brought back to life! Yay!! If you were a listener, you'll likely need to tap it to make it download the latest. But then, future episodes should once again auto-download in your podcast feed. Here's a player in case you don't normally subscribe and listen to podcasts:

My youngest turns 27 years old today! What??? I'm shocked every year. Happy Birthday, Courtney! Mother of three, full-time job, and how she does it is beyond me. I'm incredibly proud of this young woman!! I'm immensely grateful for the relationship we share. It's a beautiful thing!

My morning foundational practice is complete, my food is planned and packed for the studio, and I'm ready for a good Monday. I hope your weekend was a good one, too!

Another 8-week session of the support group I facilitate starts Wednesday! I keep it super small, so we literally have only three available slots available on the team. If you're interested in finding out more, email me right away and I'll send you the details: transformation.road@gmail.com

Daily Social Media Food Plan Accountability Postings:

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#whatsfordinner 6.8oz petite sirloin kabob grilled with 68g red onion, 79g red bell pepper, and 91g yellow bell pepper. 167g red potatoes prepared with 1 tablespoon half & half- then topped with 3g butter (1/4 tablespoon). #dailypractice #foodplan #weighandmeasure 540 cal.

A post shared by Sean Anderson (@seanaanderson) on Jul 6, 2020 at 6:58pm PDT

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#morningfruit 435g cantaloupe & 186g strawberries. #dailypractice #foodplan #weighandmeasure 208 cal.

A post shared by Sean Anderson (@seanaanderson) on Jul 7, 2020 at 5:35am PDT

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#whatsforbreakfast Ezekiel Toasts. One topped with 1 whole duck egg, 5 regular egg whites, and 14g shredded colby-jack. One topped with 85g avocado. 256g watermelon. #dailypractice #foodplan #weighandmeasure 606 cal.

A post shared by Sean Anderson (@seanaanderson) on Jul 7, 2020 at 10:59am PDT

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Big Dinner. #whatsfordinner Sour Cream Chicken & Shrimp Crispy Tacos. 3 crunchy corn taco shells, 45g sour cream, approximately 6oz fajita chicken, approximately 1/2 cup grilled peppers and onions, 5 small shrimp, and 14g shredded colby-jack. 299g watermelon for dessert. :) #dailypractice #foodplan #weighandmeasure 693 cal.

A post shared by Sean Anderson (@seanaanderson) on Jul 7, 2020 at 7:30pm PDT

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#morningfruit 483g watermelon #dailypractice #foodplan #weighandmeasure 145 cal.

A post shared by Sean Anderson (@seanaanderson) on Jul 8, 2020 at 5:09am PDT

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#whatsforbreakfast Ezekiel Toasts. One topped with 89g avocado, mashed and seasoned simply with salt & pepper. One topped with 5 egg whites, 1 whole egg, 1 tablespoon salsa verde, and 14g shredded colby-jack. 5.4oz fresh pineapple. #dailypractice #foodplan #weighandmeasure 593 cal.

A post shared by Sean Anderson (@seanaanderson) on Jul 8, 2020 at 10:41am PDT

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Becoming a favorite. Steak & Air Fried Zucchini. It’s #whatsfordinner Big 8.2oz Petite sirloin (not too much “petite” about it!)- seasoned with a refined sugar-free Thai seasoning. 206g zucchini prepared with one egg white, 39g yellow cornmeal, and approximately 4 seconds olive oil cooking spray- then air fried well done (400 degrees-20min). 124g Newman’s Own refined sugar-free marinara, warmed, for dipping. #dailypractice #foodplan #weighandmeasure 657 cal.

A post shared by Sean Anderson (@seanaanderson) on Jul 8, 2020 at 6:55pm PDT

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I hit the melon jackpot with this one. It’s always a gamble. #morningfruit 425g of the sweetest, most perfectly ripe cantaloupe in the world. #fruitlikecandy #dailypractice #foodplan #weighandmeasure 144 cal.

A post shared by Sean Anderson (@seanaanderson) on Jul 9, 2020 at 6:29am PDT

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#whatsforbreakfast Ezekiel Toasts. One topped with four egg whites, one whole egg, 1 tablespoon salsa verde, and 14g shredded colby-jack. One topped with 59g avocado, mashed and seasoned simply with salt & pepper. 101g cantaloupe & 2.8oz pineapple. #dailypractice #foodplan #weighandmeasure 526 cal.

A post shared by Sean Anderson (@seanaanderson) on Jul 9, 2020 at 10:32am PDT

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Late lunch or early dinner, not sure yet. #whatsforthismeal 3 crunchy corn taco shells sharing 2 tablespoons sour cream, 2 tablespoons salsa verde, 6.3oz 96% lean ground beef, 32g red onion, and 28g shredded colby-jack. 140g strawberries. #dailypractice #foodplan #weighandmeasure 638 cal.

A post shared by Sean Anderson (@seanaanderson) on Jul 9, 2020 at 3:38pm PDT

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Earlier: #morningfruit rotten apple- didn’t eat it! However, 7.5oz pineapple and 81g strawberries- both delicious! #dailypractice #foodplan #weighandmeasure 131 cal.

A post shared by Sean Anderson (@seanaanderson) on Jul 10, 2020 at 8:50am PDT

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#whatsforbreakfast Ezekiel Toasts. One topped with 5 egg whites, 1 whole egg, 2 tablespoons salsa verde, and 28g colby-jack (14g mixed into eggs-14g on top), one topped with 76g avocado. 2.6oz Pink Lady apple slices & 120g strawberries. #dailypractice #foodplan #weighandmeasure 631 cal.

A post shared by Sean Anderson (@seanaanderson) on Jul 10, 2020 at 11:02am PDT

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#kitchenexperiment #leftovermakeover #whatsfordinner Green Chili Sour Cream Chicken Enchiladas. 10.2oz grilled boneless/skinless chicken thighs, shredded- into a pan simmering with 12 tablespoons (186g) salsa verde, 45g sour cream, and 47g red onion. Cooked down- then loaded into two Extreme Wellness Flax-Whole Wheat refined sugar-free tortillas- topped with remaining chicken & sauce plus 14g shredded colby-jack. It worked. It worked well. Soooo delicious! #foodplan #dailypractice #cookingadventure #weighandmeasure 630 cal.

A post shared by Sean Anderson (@seanaanderson) on Jul 10, 2020 at 6:48pm PDT

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#whatsforbreakfast 224g Simply Potatoes fresh diced potato, air fried with approximately 3 seconds olive oil cooking spray- then topped with two whole eggs prepared over-easy. Sprouted grain Ezekiel toast with 59g avocado, mashed and seasoned simply with salt & pepper, and 219g cantaloupe. #dailypractice #foodplan #weighandmeasure 611 call.

A post shared by Sean Anderson (@seanaanderson) on Jul 11, 2020 at 10:45am PDT

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Earlier: #whatsforlunch Grilled Onion Pita Burger. 7.25oz 96% lean ground beef mixed with spices and 49g finely diced red onion- grilled outside just enough to make the neighborhood smell amazing- cut in half & stacked onto a Joseph’s Flax-Oat Bran-Whole Wheat Pita with 36g yellow mustard, 35g dill pickle slices, and 22g refined sugar-free ketchup. 2 sides: 163g fresh cut red potato slices, baked with approximately 4 seconds olive oil cooking spray & 118g cantaloupe. #dailypractice #foodplan #weighandmeasure 569 cal.

A post shared by Sean Anderson (@seanaanderson) on Jul 11, 2020 at 5:31pm PDT

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#whatsfordinner Beef & Potato Tacos. 3 crispy corn taco shells, 30g sour cream, 4.2oz 96% lean ground beef, 138g Simply Potatoes brand fresh diced potato, air fried without oil, 16g red onion, and 28g shredded colby-jack. #dailypractice #foodplan #weighandmeasure 623 cal.

A post shared by Sean Anderson (@seanaanderson) on Jul 11, 2020 at 10:29pm PDT

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#whatsforbreakfast 205g Simply Potatoes brand freshly diced potatoes, air fried without oil, topped with 16g refined sugar-free ketchup, 3 whole eggs, scrambled well, and 14g shredded colby-jack. Sprouted grain Ezekiel toast topped with 50g avocado, mashed and seasoned simply with salt & pepper. 114g cantaloupe. #dailypractice #foodplan #weighandmeasure 656 cal.

A post shared by Sean Anderson (@seanaanderson) on Jul 12, 2020 at 12:28pm PDT

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#appetizer 12 tortilla chips with approximately 6 tbs guacamole & approximately 4 tbs (most I’ll eat of it, anyway) freshly prepared refined sugar-free salsa. #dailypractice #foodplan 306 cal.

A post shared by Sean Anderson (@seanaanderson) on Jul 12, 2020 at 6:56pm PDT

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#whatsfordinner Two Fajita Chicken Enchiladas without cheese- topped with lettuce & sour cream. Two medium soft corn tortillas with approximately 4oz fajita chicken, approximately 4oz refined sugar-free enchilada sauce, approximately 40g lettuce, and approximately 30g sour cream. #dailypractice #foodplan 469 cal.

A post shared by Sean Anderson (@seanaanderson) on Jul 12, 2020 at 7:16pm PDT

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#dessert 4.9oz ambrosia apple slices. #dailypractice #foodplan 72 cal.

A post shared by Sean Anderson (@seanaanderson) on Jul 12, 2020 at 8:41pm PDT

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#morningfruit 389g cantaloupe #dailypractice #foodplan #weighandmeasure 135 cal.

A post shared by Sean Anderson (@seanaanderson) on Jul 13, 2020 at 5:24am PDT

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#whatsforbreakfast A delightful plate of nutritious colors! :) Ezekiel Toasts. One topped with 5 egg whites, 1 whole egg, 1 tablespoon salsa verde, and 14g shredded colby-jack. One topped with 82g avocado, mashed & seasoned simply with salt & pepper. 309g watermelon. #dailypractice #foodplan #weighandmeasure 599 cal.

A post shared by Sean Anderson (@seanaanderson) on Jul 13, 2020 at 10:06am PDT

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#whatsfordinner The Pita Thingys. Two Joseph’s Flax-Oat Bran-Whole Wheat Pitas sharing 6oz 96% lean ground beef, 90g red bell pepper, 72g red onion, 6.3oz sliced baby portobello mushrooms, and 30g sour cream. 137g zucchini prepared with one egg white & 34g yellow corn meal- air fried. #dailypractice #foodplan #weighandmeasure 645 cal.

A post shared by Sean Anderson (@seanaanderson) on Jul 13, 2020 at 5:45pm PDT

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#morningfruit 153g mango 🥭 & 3.8oz Ambrosia apple 🍎 #dailypractice #foodplan #weighandmeasure 148 cal.

A post shared by Sean Anderson (@seanaanderson) on Jul 14, 2020 at 4:27am PDT

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#whatsforbreakfast 2 sprouted grain Ezekiel toasts sharing 144g avocado, mashed and seasoned simply with salt & pepper. 5 egg whites & 1 whole egg topped with 1 tablespoon salsa verde & 14g shredded colby-jack. #dailypractice #foodplan #weighandmeasure 605 cal.

A post shared by Sean Anderson (@seanaanderson) on Jul 14, 2020 at 7:58am PDT

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#whatsfordinner 11.8oz grilled boneless/skinless chicken thighs with refined sugar-free Thai seasoning. 7.2oz baby portobello mushrooms prepared with rinsing then tossing in 42g salt & pepper seasoned yellow cornmeal- then air fried with approximately 4 seconds olive oil cooking spray. 167g strawberries. #dailypractice #foodplan #weighandmeasure 631 cal.

A post shared by Sean Anderson (@seanaanderson) on Jul 14, 2020 at 6:47pm PDT

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#morningfruit 238g strawberries & 4.1oz ambrosia apple slices. #dailypractice #foodplan #weighandmeasure 136 cal.

A post shared by Sean Anderson (@seanaanderson) on Jul 15, 2020 at 5:26am PDT

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LIVE cooking demo on my morning show today- a sampling of Steak Diane from world renowned Chef Jeff! No refined sugar! Yay. Approximately 1.5oz beef tenderloin, approximately .5oz mushrooms, approximately 1/2 tablespoon tomato paste, approximately 2 tablespoons heavy cream, approximately 1 teaspoon minced garlic, approximately .5 tablespoons butter, and approximately .5oz brandy. #dailypractice #foodplan #funmorningshow Approximately 260 cal. (Likely wayyyy overestimating- it was a small sampling- but- works for me)

A post shared by Sean Anderson (@seanaanderson) on Jul 15, 2020 at 8:16am PDT

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#whatsforbreakfast 4 egg whites & 1 whole egg topped with 1 tablespoon salsa verde & 14g shredded colby-jack. Sprouted grain Ezekiel toast topped with 49g avocado. #dailypractice #foodplan #weighandmeasure 356 cal.

A post shared by Sean Anderson (@seanaanderson) on Jul 15, 2020 at 8:55am PDT

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#whatsforlunch Creamy Chicken & Cheese Burrito. 9.7oz boneless/skinless chicken thighs, shredded and simmered with 1 tablespoon half & half and two tablespoons sour cream- rolled into an Extreme Wellness brand Flax-Whole Wheat Tortilla, with 14g colby-jack on the inside and 14g colby-jack on the outside. 268g watermelon. #dailypractice #foodplan #weighandmeasure 611 cal.

A post shared by Sean Anderson (@seanaanderson) on Jul 15, 2020 at 2:20pm PDT

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#whatsfordinner Pita Pizza. Two Joseph’s Flax-Oat Bran-Whole Wheat Pitas sharing 62g Newman’s Own refined sugar-free marinara, 4oz 96% lean ground beef, 4oz sliced baby portobello mushrooms, 32g red onion, and 3 slices (.8oz each) mozzarella. #dailypractice #foodplan #weighandmeasure 486 cal.

A post shared by Sean Anderson (@seanaanderson) on Jul 15, 2020 at 8:17pm PDT

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#morningfruit 499g watermelon #dailypractice #foodplan #weighandmeasure 150 cal.

A post shared by Sean Anderson (@seanaanderson) on Jul 16, 2020 at 5:13am PDT

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#whatsforbreakfast Ezekiel Toasts. One topped with 88g avocado, mashed and seasoned simply with salt & pepper. One topped with 5 egg whites, 1 whole egg, 1 tablespoon salsa verde, and 14g colby-jack. 61g watermelon. #dailypractice #foodplan #weighandmeasure 534 cal.

A post shared by Sean Anderson (@seanaanderson) on Jul 16, 2020 at 10:26am PDT

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Fish & Fries. #whatsfordinner 309g fresh catfish filets prepared with a simple water rinse, 38g yellow corn meal, and olive oil cooking spray. 194g fresh cut sweet potato fries seasoned with salt, pepper, and approximately 4g ground cinnamon- lightly sprayed with olive oil cooking spray and cooked in the air fryer. Approximately 6 seconds OOcooking spray used, in total, on both fish and fries. 41g yellow mustard for dipping. #dailypractice #foodplan #weighandmeasure 684 cal.

A post shared by Sean Anderson (@seanaanderson) on Jul 16, 2020 at 7:56pm PDT

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#dessertfruit 402g watermelon chunks. #dailypractice #foodplan #weighandmeasure 121 cal.

A post shared by Sean Anderson (@seanaanderson) on Jul 16, 2020 at 8:25pm PDT

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#morningfruit Good morning! 10oz fresh cut pineapple & 223g fresh strawberries. #weighandmeasure #foodplan #dailypractice 211 cal.

A post shared by Sean Anderson (@seanaanderson) on Jul 17, 2020 at 5:18am PDT

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#whatsforbreakfast Sprouted Grain refined sugar-free/flour free Ezekiel Toasts. One topped with 98g avocado & one topped with 5 egg whites, 1 whole egg, 1 tablespoon salsa verde, and 14g shredded colby-jack. #dailypractice #foodplan #weighandmeasure 532 cal.

A post shared by Sean Anderson (@seanaanderson) on Jul 17, 2020 at 9:28am PDT

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Lunchtime #appetizer 8 tortilla chips and approximately 4 tablespoons freshly prepared salsa. #dailypractice #foodplan 121 cal.

A post shared by Sean Anderson (@seanaanderson) on Jul 17, 2020 at 2:48pm PDT

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#whatsforlunch Fajita Chicken Enchiladas w/o cheese- lettuce and sour cream instead. Two medium soft corn tortillas sharing approximately 4oz fajita chicken & approximately 3oz refined sugar-free enchilada sauce- topped with approximately 25g lettuce & approximately 30g sour cream. #dailypractice #foodplan approximately 422 cal.

A post shared by Sean Anderson (@seanaanderson) on Jul 17, 2020 at 3:03pm PDT

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#whatsfordinner 5.3oz petite sirloin, 186g Simply Potatoes brand fresh diced potatoes air fried and topped with 14g shredded colby-jack the last two minutes. 92g grilled zucchini & 55g grilled red onion. #dailypractice #foodplan #weighandmeasure 493 cal.

A post shared by Sean Anderson (@seanaanderson) on Jul 17, 2020 at 7:25pm PDT

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#whatsforbreakfast 4 egg whites, 1 whole egg, scrambled with 47g red onion & 2oz sliced baby portobello mushrooms- topped with 1 slice (.8oz) pepper-jack cheese. Sprouted grain Ezekiel toast topped with 50g avocado, mashed and seasoned simply with salt & pepper. 294g cantaloupe. #foodplan #weighandmeasure #dailypractice 491 cal.

A post shared by Sean Anderson (@seanaanderson) on Jul 18, 2020 at 12:28pm PDT

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#afternoonfruit 497g watermelon #dailypractice #foodplan #weighandmeasure 149 cal.

A post shared by Sean Anderson (@seanaanderson) on Jul 18, 2020 at 3:25pm PDT

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#whatsfordinner Joseph’s Flax-Oat Bran-Whole Wheat Pitas, two- filled with 4oz 96% lean ground beef, 4.8oz sliced baby portobello mushrooms, 73g red onions, 200g Simply Potatoes brand freshly diced potato, and 30g sour cream- then topped with 14g shredded colby-jack. 155g strawberries. #dailypractice #foodplan #weighandmeasure 662 cal.

A post shared by Sean Anderson (@seanaanderson) on Jul 18, 2020 at 5:35pm PDT

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#whatsforsundaybrunch Two whole eggs & two egg white omelet topped with 1 slice (.8oz) pepper-jack cheese- on top of 165g air fried Simply Potatoes fresh diced potatoes. Sprouted grain Ezekiel toast with 55g avocado, mashed, and seasoned simply with salt & pepper. 236g cantaloupe. #dailypractice #foodplan #weighandmeasure 626 cal.

A post shared by Sean Anderson (@seanaanderson) on Jul 19, 2020 at 11:10am PDT

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#appetizer 12 tortilla chips, approximately 6 tablespoons guacamole, and approximately 4 tablespoons (all I intend to have of it!) #dailypractice #foodplan 306 cal.

A post shared by Sean Anderson (@seanaanderson) on Jul 19, 2020 at 5:42pm PDT

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#whatsfordinner Fajita Chicken & Shrimp Enchiladas. Two medium soft corn tortillas with approximately 4oz fajita chicken, approximately 3oz refined sugar-free enchilada sauce, approximately 28g shredded white cheddar, approximately 30g sour cream, and 6 small grilled shrimp on top. #dailypractice #foodplan Approximately 558 cal.

A post shared by Sean Anderson (@seanaanderson) on Jul 19, 2020 at 5:54pm PDT

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!

Questions or comments? Send an email! transformation.road@gmail.com