Showing posts with label Dining Out. Show all posts
Showing posts with label Dining Out. Show all posts

Sunday, September 21, 2014

September 21st, 2014 A Wonderful Weekend

September 21st, 2014 A Wonderful Weekend

I just wrapped up a fantastic weekend! I spent the weekend with Heather and we made the most of our time together.

Friday night it was dinner out and live theater in a "thrust" setting, where we were in the front row, literally three feet from the performers during parts of the play. We started Saturday early with a nice walk at the trail, then I was off to do my location broadcast while she hit the streets for her run. Saturday afternoon we dined with mom for a late lunch. It was Heather and Mom's first meeting. The two of them really hit it off!

We picked up Heather's daughter at her dorm Saturday evening and headed to the Red Dirt Film Festival for a 6pm screening, followed by a late dinner together. We were exhausted by the time we got back to my place.

It felt really good to sleep in today. I actually was up early around 7am, then decided to go back to sleep for awhile. It was needed and appreciated! A late brunch followed, then it was grocery shopping time followed by exercise at the trail. Heather did a four plus mile run and I did a 5K brisk walk. The exercise was amazing. 

We were joined by Heather's son for a late lunch before they headed back home and I was left to allow the weekend to sink in thoroughly. It flew by pretty fast!

What was so good about it was how we went out, we enjoyed the time--but we still made our food and exercise choices important. It wasn't a weekend off by any stretch! It was very natural and enjoyable. My fitbit calorie adjustment in MyFitnessPal shows a record day as far as calories burned with well over 700. Even after ending the day with 1,787 calories, my net calories after exercise is 1,017, or 183 below my target of at least 1200 net. I'm going to be okay with this slight discrepancy today. It was a good day!

I did enjoy four meals out over the weekend, however, I'm very confident in my choices. I'm hoping the added sodium isn't too much of a hindrance come weigh day on Wednesday. I have plenty of time to drink more water, flushing it all out between now and then.

I'm looking forward to the upcoming week. I plan on getting in the pool again, more elliptical, spinning class at least a time or two and the start of a regular weight training routine at least three times per week. Increased water and more sleep are areas always in need of constant improvement.

I'm actually poised to hit the pillow before 10pm tonight. This is a drastic improvement! They keys to this happening: Getting the grocery shopping and workout finished early in the day. There's more I would like to do tonight--like answer some emails and read some blogs, but I'll wait until tomorrow. I need a good night's rest tonight, especially after a busy-fun weekend!

My Tweets today:
















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

Sunday, August 31, 2014

August 31st, 2014 No Restaurant Day

August 31st, 2014 No Restaurant Day

I slept well this morning and felt rested enough to skip taking a nap mid-afternoon. It's almost 11pm and I'm yawning but okay. I'm sleeping good quality sleep these days. I'm usually not getting enough sleep time, but the sleep I am getting is quality. This is good news. It is because I've gone from what seemed like severe sleep apnea to feeling tired for the right reasons, you know--because I'm not getting enough sleep.

I feel like I've been eating out way too often. I would need to go back and review the twitter feed, but I think I had a streak of three or four lunches and dinners out in a row.  I've made what I feel to be the best choices possible (except for chili Thursday night) but still, I wonder if I'm getting too much sodium. Today I decided on a no-restaurant day. I took extra care and attention at every turn today. I feel really good about the meals.

I had a great workout at the YMCA, came home and enjoyed an amazing lunch, then made the trip back to the music festival to do the outro-announcements following Big SMO. Google him if you like, he's very talented!  I wasn't scheduled for this, it was a last minute fill in for an injured colleague.

I made the trip to see Heather tonight. She prepared some amazing shredded chicken soft corn tacos. It was perfect and it helped me complete my no restaurant day!

My food Tweets today:
















Thank you for reading and your support,
Strength,
Sean

Wednesday, August 6, 2014

August 6th, 2014 Without Hesitation

August 6th, 2014 Without Hesitation

I'm feeling incredibly well today. It was a busy day but I managed it while getting almost everything I needed done, done. Except a grocery store trip--I postponed that until tomorrow because I'm determined to be in bed at a decent time.

The past few days have been nothing short of miraculous. When something is powerful enough to immediately change the way you think, you know it. It's undeniable. I'm changed from the experiences of late in a profound way. I'm so happy, blessed, grateful and I feel an amazing level of contentment, a peace about the things I've allowed to restrict me. Will it be perfect? I still doubt I would ever dress up like cupid for a TV show--but it's powerful enough for me, right now--today.

My exercise plan today involved a forty-five minute spinning class followed by a water workout. Just as I expected, I didn't have an ounce of hesitation. I finished spinning and headed straight for the locker room to change for the pool. I changed, grabbed the towel and without stopping, walked straight out into the pool area. My daughter wasn't there for support tonight and that was okay. My timing wasn't the best either. The lap pool had a water aerobics class in session and the rest of the lanes were occupied. I walked right past the dozen people doing their class and stood poolside waiting my turn without the slightest hint of anxiety. I was exposed and it was okay. An entire class of water aerobics people could easily see me and it didn't phase me at all. Finally, I realized the entire Northeast corner of the pool was available, so I made my way over--threw the shirt to the side and stood there for a minute. I was letting this experience soak in for a bit. I almost couldn't believe I was standing poolside, shirt off-wearing swimming trunks--and all the while the place was buzzing with people and activity. Once again an authentic reality was proven, just as it was Monday night. Nobody cares!! Nobody is watching me. Not one person is criticizing or poking fun in my direction. I was free to jump in and exercise in the water. And I did. It felt so cool and refreshing, especially after the hot sweaty spin class!

My plan after working out was to go to the store, then home to cook--write and go to bed. I was doing the math and realized I needed to cut some things if I wanted to get to bed at a decent hour. I decided to go for Hawaiian Fajitas at my favorite little Mexican place down the street from the Y.

I employed my usual Mexican restaurant strategy: No beans, no rice, no cheese and I counted out my chips (9) and requested the bowl removed from the table. I ordered crispy corn shells instead of the typical flour tortillas and it was perfect!

I also cut the grocery trip tonight, opting to do that tomorrow. I have enough food to get me by until tomorrow afternoon, no problem!

It was a very good day. I'm headed to bed! Water exercise is exhausting!

Meal Tweets today:












MyFitnessPal says I burned 1,054 calories today. I knew it would be difficult for me to hit my 1200 net calories after exercise, so I'm going to be okay with hitting 924 net calories. My total calories came in at 1,978. It is VERY difficult to be okay with intentionally exceeding 1700. But I trust the professionals who've given me the advice. It makes very good sense but still, it doesn't make it easier for my brain to accept that it's okay!

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

Sunday, July 20, 2014

July 20th, 2014 I Wouldn't Have Missed It For The World

July 20th, 2014 I Wouldn't Have Missed It For The World

Arriving home from my class reunion in the middle of the night didn't leave me much energy to write about too much before collapsing in bed. It was a short post for Saturday. Today was eventful too. My youngest daughter turned twenty-one years old today! We celebrated with a birthday lunch at one of her favorite restaurants. First, let's explore a recap of my class reunion experience.

Prior to May 15th, 2014, if you had asked me, "Are you going to the Class of '89 SHS 25th reunion in July?" I would have given a quick, "probably not, but I'll be at the 30th reunion." Never before has an epiphany rocked me to my core like it did on May 15th. I can't shake its effects and I don't want to. To be gifted a powerful mind expanding epiphany focused on the very thing I've allowed to limit me my entire life, was easily one of the greatest gifts I've received along this fantastic road of life. Saying, "my worth and identity does not depend on the shape of my face, the size of my pants or the number on a scale," is something, if not explored, could be easily said but still not applied. Truly believing it, embracing--and wrapping my mind around the epitome of self-love, cemented something inside me. Still, like most everything, it isn't perfect. But it's powerful enough, that instead of avoiding the reunion, I wouldn't have missed it for the world. Flipping a lifetime perspective upside down doesn't happen without a little spillage of the marinade that seasoned me, as I discovered last night.

I turned up the radio super loud as I drove the forty-two miles to my destination. I was listening to the "Big 80's Weekend" on Tulsa'a Mix 96. The 80's groove was taking me back in time and I knew, in less than an hour I would be experiencing real life encounters with people who were back there with me. I was fine right up until I pulled into the parking lot, mere steps from people I haven't seen in what felt like forever. I turned the radio down, scanned the parking lot, thought to myself: this is it and then I froze.

I sat in the car staring blankly ahead for what must have been five minutes. What was I waiting for? Is it too late to back out now? It took exchanging some supportive text messages with a friend and some serious self-talk to get me out of the car. What was it? Body image/weight issues again? No, not at all, really.

To better understand my mentality you must know the rest of the story. I never walked across the stage with any of these people. I trashed my high school academic career. I'm self-educated, blessed with a divine gift of natural intelligence I've had my entire life. I've lived my life choosing and not choosing things on which to apply myself. School never received my focus, except when Mr. West challenged me to apply myself during an upcoming nine week grading period. Mr. West offered: "I know you're smarter than the F you're making in my class. You're not trying. What would happen if you did?" I immediately started acing everything in his class and with extra credit, I turned what was once a low F, into an A+ in excess of 100%. The following nine week grading period, I went back to not caring.

I enjoy taking things that seem negative and finding the positive, so here's this: I likely wouldn't be as studious along this road; as willing to dive into the deep dynamics of every facet affecting this journey, if not for carrying around a giant inferiority complex surrounding my academic career. When I go deeper in my introspective study and I unlock epiphanies stored like treasure, it serves as another confirmation of my intelligence.

Despite my reluctance and mental noise outside the venue, I truly wanted to see these people tonight. And they wanted to see me. I was invited and the fact that I purposely obliterated my academic career didn't matter one iota to these classmates. From their perspective, I'm a wonderful success from the class of '89. And you know what, they're right. I am.

I chose to hold my head high and walk into the reunion with nothing but pure confidence. The confidence and peace in self I projected came back to me in the form of the warmest receptions from my fellow classmates. That's the thing about what we choose to carry and project: It comes back to us. And if we're not aware of this dynamic, we can easily mistake where we should place the blame when we suddenly feel less than good enough. How we feel about ourselves has an energy all its own. If we wear it like a force field surrounding us, then everything we communicate and everything others communicate toward us is filtered through it, altering our perception in either direction, good or bad. In understanding this, assumptions and worry about what others think of us or what they might think of us, are revealed as the products of our fear and imagination and in effect, renders them powerless. 

I was free to enjoy just being myself. I was fascinated by my classmates and their experiences. I asked questions about their life and I listened and appreciated what they had to say. It was beautiful. We recalled stories, laughed and remembered the good times. Some of the conversations were so good, we had to "break" in order to make sure we made the rounds to everyone else.

In the opening paragraph of chapter three in my book, I wrote about the guys with the cool names in our school: Rob Lorenzo, Mike Van Pelt and Chris Holt. Movie star names, I tell ya! They were all there and what a treat it was to converse with them once again.

Many of my former classmates commented on my writings and how much they enjoyed occasionally peeking into my world via Facebook and this blog. It felt amazing to me. I was overwhelmed, wrapped in their sincere words and appreciation for what I do. I had a wonderful conversation with Lydia Morton and Sheryl Arthur, (whom I had a HUGE crush on in Junior High--I didn't mention that. :) And I enjoyed a profound discussion with Steve Troxel, whom I believe is one of the most talented, funny and artistic people I've ever known. I recalled how he would sit in drama class and draw the most amazing caricatures of the people around him. I told him how much his artistic ability fascinated me and how I didn't know how he did it. My brain doesn't work that way, it's incomprehensible. His reply gave me some perspective. He told me the same thing about what I do, saying: "I couldn't do what you did in your stand-up comedy or what you do on the radio. I would immediately freeze up. No way I could do what you do." The room was ripe with mutual love and respect.

Then, out of nowhere came Martha. My conversation with Martha was likely the highlight of my evening. You never know of the potential impact you can have on someone, simply by being honest and real in what you share, unless they come right up to you at your twenty-fifth high school reunion and tell you. Martha opened the conversation with "I just wanted to tell you how much your blog has meant to me." I remember that first line enough to quote her, but I'll need to paraphrase most of the rest. She related how when she discovered my blog it was at one of the lowest points in her life. She thanked me for having an impact on her in what she described as one of the "pivotal moments" in her life. What?? Are you talking to me? I hadn't a clue. I asked, "have we ever communicated via blog comments, email or facebook messages?" She said no. She was just quietly reading, relating and applying some of the explorations into her own life and wanted to express what a difference it had made for her. I was so touched, it took everything in me to keep from melting down into a pile of tears right there on the spot. Instead I held it together, simply hugged her and thanked her for the kind words and for sharing with me. As if that wasn't enough, before the night ended, she expressed how she felt like I was building and leaving a legacy that will live on forever, much like fellow classmate, Dr. Bob Wetteman, a professor at the Air Force Academy in Colorado. I thanked her, then became immediately speechless.

I walked out of the reunion with a euphoric feeling created by nearly six hours of connecting with people I didn't realize I cared so much about, but I do. I wrapped the night by having a brief conversation with Chris Holt. He was the star quarterback and one of the most popular, if not THE most popular guy in school. Back then, he was everything I wished I could be. I wanted to be just like him. He was smart, funny, athletic and never at a loss for attention from the girls. In our moments tonight, he, without much effort it seemed, revealed a most loving and compassionate humanness rarely experienced these days. His calm spirituality came through without saying a word in that direction. He was at peace and it showed as he, his wife and I stood outside after midnight on Main Street, in the cool night air of our hometown. He expressed how happy he was to see me, said "I love you brother" and gave me a hug. In that moment, I realized I was just like him after all.  

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My youngest daughter Courtney turned twenty-one years old today. She has blossomed into one of the most attentive and caring moms I've ever seen. I beam with pride when I see her and my grandson together. We all got together at one of her favorite restaurants for a birthday lunch. The special today was their big lunch buffet complete with fried chicken, catfish, meatloaf, fried okra, mashed potatoes, gravy and more. I didn't even give it a second thought or try to rationalize a decision in that direction, well, I could make some good choices there, uh--NO. I took a menu and chose what I felt was the best combination in the moment. I ended up with a meal I could feel good about (see tweet below) and I focused my attention on the loved ones around the table, not the complimentary bread basket. Noah has transitioned to regular food and he's loving every bite, except for broccoli!!! Everyone but me had broccoli on their plate. When Noah clearly rejected the broccoli, I shared with the table how he "is just like his grandpa." Awe yes, the joy of being a grandparent!

I'm feeling incredible as I close in on the 13 week weigh-in coming up on Wednesday. I've eaten out four times this week, which is very rare. All except Thursday night, were special occasions: The Boston concert, class reunion and Courtney's 21st birthday lunch. Tomorrow resumes my Monday through Wednesday spinning class schedule, considering this, it was an easy decision to make today my off day.

My meal tweets today:
I slept in today. This first meal counted as "breakfast."






Thank you for reading and your support,
Strength,
Sean

Friday, July 18, 2014

July 18th, 2014 Off The Merry-Go-Round

July 18th, 2014 Off The Merry-Go-Round

I sat down for lunch right next to the box of donuts someone brought to work. They were left on the table for anyone to grab for a quick sugar fix. I didn't. Not only did I not, I sat there enjoying my lunch without the slightest compulsion in the direction of the donuts. After lunch, I contemplated a good question: What keeps me from indulging the most? Is it my abstinence from sugar, keeping the addictive pleasure sensors in check? Or is it the accountability and support system I have in place? Or is it a combination of both? 

All I know is, it was a short four or five months ago when a similar box of donuts was left on the table and I patiently waited for everyone to leave the studios before privately stuffing two of them into my face. But today, not even an inkling, not the slightest itch? It was as if the box didn't even exist. The donuts no longer possessed a power over me. I wasn't looking for the pleasure they provide, instead I was focused on the pleasure I get when I'm remaining true to myself and taking extraordinary care. There isn't any deprivation or feelings of deprivation in my food plan. I eat well. I also know the truth about the pleasure of donuts for me...

It's a very temporary pleasure to partake, requiring a temporary suspension of all things important to me in exchange for a few sugary moments. Then, when the temporary suspension is over, the pleasure is replaced by a flood of negative emotions and self-abusive thoughts about what just took place. At the same time the negative emotions are taking hold, the bio-chemical reactions created by the ingestion of sugar are screaming: "Must have more and more!!" And since this reaction is coming in the moments I'm feeling horrible about myself, my defenses are considerably weakened or non-existent. The quickest (and most temporary) way to feel better in this situation is to follow the brain's command and eat more donuts...and the cycle repeats itself over and over. 

I'm off the merry-go-round. I've jumped off the cycle. I've given up on insanity. I no longer expect a different result, because I know what happens next, without fail, if I make that choice. So what keeps me? I think it's a combination of both, my abstinence from sugar and my support/accountability system. These two things are critical elements of my recovery and they must be embraced forever with the highest importance level.

I left the studio shortly after 4pm and headed straight for the YMCA for a solid elliptical workout. I had just enough time to workout, race home, shower, change and pick up some friends for the big Boston concert tonight. I thought about preparing a dinner to go, but I didn't allow enough time. Instead, I decided to go to the concert "without a net," fully trusting my instincts in selecting a good dinner from the unknown offerings available at the venue. I decided that if I couldn't find anything acceptable, then I would just need to wait for dinner until I got home.

After a quick scan of the menu, I quickly concluded there was only one choice for me: The sirloin steak. I asked the server to skip the bread, potato and seasonal veggies (the veggies at this venue are not very appealing to me)--instead I wanted cottage cheese and fruit with my steak. I also requested the steak be grilled without brushes of butter or other fat, a technique many restaurants employ. The server assured me the steak was 10 ounces. I cut it in half, kept one and gave the other half away to the person sitting next to me. I don't keep cottage cheese at home because of my track record of routinely eating the entire container in one or two sittings, so this was an opportunity to enjoy a favorite food in a controlled portion.

My ex-wife Irene, her steady Alen, my daughter Amber and her boyfriend KL also made it to the Boston concert. I'm so glad they all came up together for the show. I'm telling you, it's wonderful to have such a good relationship post-divorce. There's a lot of mutual love, respect and genuine happiness for one another.

The concert was amazing. Free concert tickets is a wonderful perk of my broadcasting career! If you get a chance to see Boston on their "Heaven On Earth" tour, I highly recommend! I was also very happy that everyone riding with me agreed to leave shortly after, because that's exactly what I preferred. I dropped off my passengers and made my way to the store for a few items, then home for a late night #lastfoodofday snack and some alone-time reflection on another successful day.

My meal Tweets today:






Thank you for reading,
Strength,
Sean

Thursday, July 10, 2014

July 10th, 2014 Go At Your Own Pace

July 10th, 2014 Go At Your Own Pace

I made it through the day without snacking in between meals. Not that, good/well planned snacks are a bad thing, they're not. I've bulked up my meals the past few days since I fell short the other day by more than 300 calories. I'm not a nutrition expert, not even close, but I've listened to enough of them to know I must feed my metabolism! Some say I should eat more than 1700 calories a day and I don't necessarily dispute their assessment, but I'll know when and if I'm ready to bump it up a little. For me, it'll come when I feel like I've raised the bar in the exercise department.

I mentioned yesterday about adding spinning classes to my exercise plan. I did many of these before, but not before hitting somewhere in the 280's, if I remember right. I recently had a conversation with one of the spin instructors at my local YMCA and he asked, "When will I see you back in my class?" I smiled and said "I've got some more weight to lose before I climb onto that seat again." To which he replied, "You can just do what you can in there at your own pace." And this was a light bulb moment for me. He's right. The seat might hurt for a few classes, sure, but my backside will strengthen up quickly and it'll not be an issue, just like it wasn't before. And why do I feel the need to stay on pace with the rest of the regulars in there?? This isn't a competition, after all. Besides, they're regulars! I was also a regular at one point, and what advice did I give to a friend trying it for the first time? "Hey, don't worry--just go at your own pace." It's high time I take the instructor's and my own advice and apply it to me. I'm really looking forward to the incredible workout I know it will provide.

I caught my reflection in a window today and it almost made me emotional in a good way. My reflection was noticeably smaller. Avoiding mirrors, reflections and pictures was a big part of the mental/emotional dynamics of the regain. As if not seeing it made it less than it was. If a family member took a picture of me at my heaviest regain point, I would go out of my way to ignore it--of course, not before reminding them to NOT post them on social media. Why? Embarrassment over the regain, of course! But I'm over that now and it feels incredibly liberating. I still request privacy and control over what pictures others share of me, but it's for different reasons. Since the epiphanies of May 15th, I'm no longer ashamed for being me. And that's bigger than any regain. I've discovered the ability to feel good about myself regardless of the reflection in the window. Still, it felt good to see a smaller me staring back today. Mainly, because it's confirmation that what I'm doing is working well. In the darkness of relapse and regain, the hopeless emotions become very deceiving, convincing us that perhaps returning to a healthy weight isn't possible; isn't an option. But it is possible and it isn't hopeless. It can certainly feel that way, but I'm living proof it isn't.

My food was really good today. Breakfast and lunch was fairly routine and I had planned to cook a nice dinner at home before a friend called asking if I could be a designated driver tonight. I drove and while he did what he was doing, I made my way to the Y for my workout, then I dined on his dime at a very nice restaurant. I'm super picky while eating out these days and for good reason. I found a nice sirloin, some asparagus and sweet potato fries. The server offered to bring bread and I replied: "Please don't, but thank you!" I also ordered the steak to be cooked without any added fat (usually butter), just a dry grill with dry seasonings. It was wonderful. The asparagus was obviously cooked with olive oil and much more than the small spray of olive oil I usually use at home. Instead of 25-35 calories worth of asparagus, it checked in at 112 calories. I will admit, it was the best asparagus I've tasted in a very long time. The sweet potato fries were fried instead of baked like I do at home, so I paired down the serving size until I was confident the 160 cal count I assigned was fairly close. It was a great meal and I feel good about my choices. "Would you like dessert tonight?" she offered. I didn't speak, I just smiled politely and lightly shook my head to indicate a pass. I'm finding incredible strength and pleasure in this new found resolve and control. It's a special kind of place where the feeling of accomplishment is desired more than the temporary high of whatever is on the dessert tray.

Today's meal tweets and a couple extra solely for the sake of amusement:








Thank you for reading,
Strength,
Sean

Sunday, July 6, 2014

July 6th, 2014 This Is Part Of The Deal

July 6th, 2014 This Is Part Of The Deal

This has been a wonderfully long day! I started the day with a small portion of yellow watermelon instead of a big breakfast, my usual weekend brunch type meal. I did this because I knew I would be picking mom up and we'd be dining out for lunch at our favorite Stillwater Mexican place. I do my best to have some variety when I'm preparing meals at home, but when I'm eating out in a restaurant I don't like variety, I prefer certainty.

I know the single order of chicken fajitas at Mexico Joe's in my hometown is a precisely measured 4 ounces of chicken on a bed of grilled onions and peppers. I know that if I order corn tortillas instead of the flour it normally comes with, I'll save considerable calories. I know for certain, I can get in and out of there within my calorie budget, no worries. I shared the order with mom and we each were satisfied. We talked about how different things could be there--and how easy it would be to consume a couple thousand calories like we had so many times before. Then, we talked about our approach now and how satisfied we were-- full, but not stuffed--satisfied and confident, content and certain in our resolve and commitment in taking better care.

On the way into the restaurant I met the organizer of my 25th high school reunion in the parking lot. I paid my dues to join the festivities later this month. Deciding to attend this reunion is a big deal for me. I don't have time right now to explain why it's a big deal to me, but I will soon, right here in these pages.

Mom and I made our way back to Ponca City in just enough time to make it into the store for Noah's birthday party supplies, to the studio to give some family members a tour of the downtown studios where I work and then to my grandson's 1st birthday party.

I bought five quarts of ice cream today.  So if you're local to me and you witnessed me grabbing the giant container from the freezer section--and you thought, oh no--he's jumping off the wagon!! Nope! I was responsible for a certain portion of the party supply list and ice cream just happened to be one of the items.

The party was a fantastic event. Noah was overwhelmed with so much love and attention. He really got into ripping open his seemingly endless stream of gifts (even if he was more fascinated with the paper and packaging then the actual presents--hey, he's 1!!). The "smash cake" was a fun 10 minutes. He tore through that little chocolate cake like a man on a mission to destroy! He consumed very little cake. He was too busy annihilating it into a giant mess. It was cute.

I helped pass out the cake and ice cream. I felt like a recovering alcoholic volunteering to be the bartender. I was distributing a substance that's basically my kryptonite.  Accepting and embracing this truth about me has given me a wonderful clarity and freedom. It wasn't will power that kept me from eating the cake and ice cream, because I didn't want it. It was knowing that one bite, let alone a plate full, would certainly send me spiraling. Like a recovering alcoholic avoids vodka, so it goes with me and sugar.

I'm not willing to trade this wonderful feeling I have these days for 5 minutes with cake and ice cream. It's not that I can't. Because I could easily make that transaction, just like I have hundreds of times in my past. It's that I won't, period. It feels good. It's not a case of deprivation or feeling left out--not at all...it's a matter of taking extraordinary care, and understanding, for me--this is part of the deal. Everyone at the party understood where I am at this point in my life and not one of them said a word to the contrary. It was a wonderful experience.

Mom and I hurried back to my place after the party for a good dinner. I made some lean beef tacos, homemade guacamole and rice chips. It was delicious and exceptionally satisfying.

Mom is going to work with me in the morning. If you're interested in listening to "The Sean and Mom In The Morning" Show, simply click this link anytime between 6am and 9am Central: http://player.authorizedstream.com/?pid=593 I can't wait to have mom in studio again! It'll be fun!    

Thank you for reading,
Strength,
Sean

Sunday, June 15, 2014

June 15th, 2014 A Very Blessed Father's Day

June 15th, 2014 A Very Blessed Father's Day

I started the day with a good cup of coffee and a phone call to my dad. Dad and I don't talk enough, really. It was a good conversation and it ended with both of us vowing to make an effort to see each other again soon. I felt better having called and he expressed how much it meant to him, and that was a good start to my Father's Day.

I'm dog sitting for a friend for the next few days. I requested full access to his large "gourmet" kitchen as part of the deal. My apartment kitchen is small and I do well with what I have, but this bigger kitchen is a lot of fun. If you ever notice different plates and table settings accompanying my food and exercise Twitter feed, you'll know--I'm dog sitting.

I treated myself to a fantastic brunch today.




This proved to be too much food. I left food on the plate and revised the count to 589 calories. It was a hearty He-Man type breakfast for this dad!

I enjoyed dinner out with my oldest last night in celebration of Father's Day weekend. Today was another trip out, this time with both of my wonderful daughters and grandson Noah.

 photo fa6786cf-6b05-4152-9a94-49126d955d25_zpsd7a739c7.jpg
Noah was in awe of his surroundings and fairly excited! He's playing the drums on the table.

I've been eating out less than once a week on average for the last nearly two months. This weekend it was twice. And I'm okay with it as long as I have a plan and stick to it. And I did.  Last night I wrote about taking my food scale to the restaurant. I forgot to grab it for the trip today. Since I didn't have the luxury of my digital measuring device, I decided to be very detailed in my order. I asked the server how many ounces of chicken breast strips came in a half-order of fajitas, she immediately replied "four and a half ounces." I then expressed how important it was for the kitchen to make sure the serving was accurate. I declined the fresh made flour tortillas and real butter, I did not decline the chips and the chunky mild salsa. I counted out 12 chips and grabbed some of the fresca, and immediately calculated it in MyFitnessPal. I gave my rice and beans to Noah. I used corn tortillas instead of flour (the corn variety is almost half the calories of the flour kind), I gave away the pile of cheese on my "fixings" plate, and kept enough sour cream to smear a small amount onto each before filling with grilled chicken, onions and peppers. I used a little over half the chicken (approx. 3oz). They were easily the best chicken fajitas I've ever enjoyed.

Here's the deal:  My seemingly obsessive calculations aren't as obsessive as one might think. It's not about extreme accuracy for me. It's more about setting personal boundaries for my consumption. Calorie counting isn't an exact practice. It's almost impossible to be precisely exact with a perfect count.  When I set good personal boundaries and I'm as close as I possibly can be with the count, I feel incredible about myself. Had I walked into that restaurant today with a different attitude and without a plan, I could have easily done some damage. And it isn't about physical "damage." We're talking mental/emotional damage. Don't get the wrong idea, I'm not advocating an occasional binge for me--That type of plan wouldn't work for me at all. Had I cut loose today in the name of Father's Day, the mental and emotional damage, not to mention the possible bio-chemical reactions, would have significantly trumped any possible physical damage. Suddenly, I would have been besieged with feelings of guilt and shame as a tidal wave of remorse and regret washed away this wonderful momentum I've created. The subsequent effects would eventually make dramatic contributions to the physical side of things. But that's just me.

Here's the deal part two: I'm eating well and enough to feel extremely satisfied. I'm confident in doing what feels right for me today. I'm taking immense pride in a job well done. I'm not feeling deprived in any way. The contrast between this feeling and the highly familiar feeling of not caring, is night and day. I'm caring about me on a level I've never known. Not even during my initial weight loss was I this considerate and compassionate toward myself. This feels good.

The best part of today wasn't the food. The best part was the family time. Enjoying a meal with both of my daughters, Noah, Mom, Uncle Keith, Aunt Kelli and her husband Tim was wonderful. I rarely have both of my daughters together at the same time. In fact, I'd venture to say we haven't all three shared a meal together in over a year before today. On the way home, as Noah slept and the three of us listened to music and talked, I had a few moments of clarity in reflection followed by extreme gratitude and thanks for being so blessed and so loved by my family. Amber and Courtney didn't know, but dad was getting a little misty at one point during our 42 mile trip home. It was a special day to me; just beautiful.

I got back to my friend's house to let the dogs out and realized I still had slightly over 500 calories remaining in my Calorie Bank and Trust account. This happens frequently on the weekends because I usually end up combining breakfast and lunch into one meal. If my calorie spending isn't up to at least 850 or so by dinner time, I'll likely fall short at the end of the day. It's not a bad issue to have, really. I prepared a late "breakfast for dinner" steak and swiss omelet with a few strawberries on the side. It served as my #lastfoodofday.

I jumped into my friend's workout room and onto his elliptical and...oh my... totally different style machine than I'm accustomed. I wanted to stop after 10 minutes. It was working different parts of me than my favorite at the YMCA. I pushed it to 20 minutes before calling it good. I was sweating more than when I do a full 30 at the Y. I will feel it in the morning, for sure.

If you're a dad, Happy Father's Day! I hope yours was a good one too.

Thank you for reading,
Strength,
Sean

Saturday, June 14, 2014

June 14th, 2014 For The Sake of Accuracy

June 14th, 2014 For The Sake of Accuracy

This was a very busy Saturday. I meant to sleep in this morning but for some reason I was up and wide eyed before 7am.  My schedule consisted of three back to back location broadcasts. It was nine hours straight, so I knew to be prepared.  That was it, preparedness. Had I not been prepared, things could have went South real fast.

I started with a good breakfast, then prepared a lunch and fruit snacks to get me through without being tempted by the free food being offered throughout the day.  I really like the food I'm eating and that makes a monumental difference. The free food today wasn't even the slightest bit tempting. I had a plan, was prepared and stuck with it.

My biggest challenge was being tired. I started to nod off a couple of times right in the middle of the day. I was up way too early this morning.  I had a big evening planned with my oldest daughter, Amber, a Father's Day weekend dinner out and a movie. I had to nix the movie plan. There's no way I would have stayed awake past the opening credits. I know myself well. I've fallen asleep while attempting to watch some of the greatest films of all time. Amber and I opted for dinner and visiting and it was wonderful.  We're both fascinated by how much we're alike. We're two of a kind, for sure.

We dined at a small Mexican restaurant where they serve Hawaiian Fajitas. It's shrimp, steak, chicken and pineapple grilled and served in a hollowed out pineapple. I've enjoyed it three or four times in the last two months. Each time, I've made my best guesstimate on the calorie content based on my knowledge of each individual item and the amazing data base of MyFitnessPal.  This time I wanted to be sure.

I took my digital food scale into the restaurant. I've never done this before. I did it because I was pretty sure I was over-estimating the calories during previous trips. The calories came in a little lower than expected so I added a serving of nine chips and salsa. Exactly nine. I've successfully avoided the chips the last few Mexican restaurant visits, but since the fajita calories were fairly low, I decided to enjoy the limited number. The key to this strategy is to separate my chips from the bowl. Amber counted me out 9 chips and that was it. I didn't reach for more. I enjoyed each one. I avoided the rice and beans altogether. Without some pretty rigid rules, I could easily consume a thousand calories in a place like this. I didn't have a thousand calories to spend. Weighing the ingredients at the table wasn't a big deal and and our server never acknowledged this unusual practice. Although he did ask us several times if everything was okay. Everything was wonderful.

I've once again stayed up way too late. I spoke with a support friend on my way home and expressed that I might just go to bed and write this post on Sunday morning. They suggested a cup of coffee and get it done because I would feel better about it in the morning. They were right. I feel better about it already. And as tired as I am, this cup of coffee doesn't have a chance of keeping me awake tonight.

If you're into food pictures, you'll love my Twitter feed. It's www.twitter.com/seanaanderson   You don't need a Twitter account to look through the tweets. You only need an account if you want to interact with me on Twitter. As part of my accountability system, every thing I eat is first logged into MyFitnessPal--then photographed and tweeted with a calorie count. The picture tweets have made a profoundly positive difference in me.

Thank you for reading,
Strength,
Sean

Friday, June 6, 2014

June 6th, 2014 Maintaining Good Care

June 6th, 2014 Maintaining Good Care

Last night I mentioned how I suspended in-studio weather coverage at 11:30pm. I was actually reactivated and headed back to the studio at 1:20am, finished and was back home shortly after 3am, overslept for obvious reasons and was an hour late joining my morning show, already in progress, shortly after 7:00am.
I made it through the rest of my show, daily after show duties and to a remote broadcast from the VFW's 70th Anniversary of D-Day event.  As soon as my broadcast ended at 1pm, I was done for the day. I didn't get home until after 2pm. I prepared a nice lunch, stayed up a little while and then took a much needed nap.

Even though it was a crazy schedule today, I didn't sacrifice my resolve to eat better and take extraordinary care. This is the season for these kinds of fluctuations in my schedule and as long as I'm aware of what I need and make taking care important, I can get through. And really, this type of inconsistent schedule only happens about 2-3 months out of the year. It just so happens we're right smack dab in the middle of it now...at the same time I'm doing my best to take extraordinary care.  I suppose my definition of extraordinary care is somewhat forced to change and adapt along with the schedule. Today it meant making sure I had adequate food and a solid nap as soon as possible. I did both.

I hit the YMCA for my workout late this afternoon and I must admit, I didn't want to do it at all. Despite the fact that I'm certain of how good it feels to do and the positive transformative effect it has on my mood, I still preferred to not do it today. I had just finished a wonderful nap where I slept soundly and with excellent quality, so I couldn't necessarily say I was tired. I just wasn't feeling it. Not everyday will be a rah rah rah kind of day.  Not everyday will be ripe with exclamation points. Some are just days where we're happy making it through doing the absolute minimum we must, while promising a bigger effort later. I get that.

Trusting in the certainty of sports science, specifically how the body experiences a bio-chemical reaction while exercising, I got all Mr. Wizard on myself, and in little time was convinced I needed to climb aboard the magical elliptical. I did and as expected, it was awesome. Maybe I talked myself into feeling better than normal, I don't know--but I must say, I walked out of that workout feeling twice as good as I normally do.






Perhaps the better than normal feeling was because I overcame my own resistance. Usually I head to the Y with an attitude of let's go! Today it was Do we really have to today?  I have allowed myself a day off from exercise every now and then and I will on a regular basis, but today's resistance wasn't necessary.  I'm so glad I did it anyway.

I'm so glad the weekend is here. I've been well intentioned about replying to comments and emails this week but I've done a poor job actually doing it. The weekend gives me an opportunity to get caught up and I'm looking forward to doing this tomorrow morning and afternoon. I have a three hour broadcast from a car dealership in the middle of that plan. Interacting and engaging in conversation with you about the challenges and successes along this road is one of my favorite things to do. It helps me tremendously to be supportive to those who have been incredibly supportive to me. We're all in this together. Our paths might be different, what works for me may not work for you, but we share some commonalities and truths that are universal to our journey, and in those we find a powerful connection. It's a connection that creates a mutually positive experience.

I enjoyed dinner out tonight with my oldest daughter Amber and her boyfriend KL. I enjoyed the Hawaiian Fajitas again. It was phenomenal as usual. It feels very strange to be able to go in with a plan and stick to it without hesitation. My strategy involved eating three of the combination steak/chicken/shrimp/grilled pineapple fajitas with corn tortillas instead of flour (almost half the calories of the flour) and a smear of sour cream on each. No beans, no rice, no guac and no chips. I enjoyed a fabulously satisfying meal out and I kept it under 500 calories. This is working for me and I feel very good about how I enjoyed the meal and the conversation.  

One of the things I'm working on is finding a balance within my relationships while taking extraordinary care. I'm making a point to call my daughters more often, talk with mom more and basically enjoy this process of transformation without getting overwhelmed and all consumed. I feel good about my progress in that department. I wasn't very good at this during my initial weight loss. But now I recognize how imperative it is to take a well measured approach and not lose touch with the ones we love in the name of focus. Ultimately, this journey for me is about incorporating the standards and practices giving me the best chance at a well balanced life of recovery, while still maintaining a life--and if I can do that, I believe it's then something I can maintain for the rest of my life.

It was a good day today despite the crazy work schedule of the last several days. Storms are rolling through as I write this and it's nice to hear them roll without rushing to the studio for coverage. A colleague of mine is doing the coverage tonight.

I invite you to join me on Twitter for the live-tweeting of my food and exercise along the way. The twitter feed is one of the best accountability measures I've taken. It's having a tremendously positive effect on my eating habits. My love of cheese was mentioned recently and yes, I admit--I love cheese. One thing you'll notice, I don't allow "block" cheeses and I rarely have cottage cheese. I love cottage cheese too much. My previous doctor once suggested look at the sodium content in cottage cheese, so I did and was shocked at how much salt it contained. I don't trust myself with block or cottage cheese. I stick to pre-portioned slices with set calorie counts. I'm feeling good about my behavior around the Laughing Cow wedges. I'm eating them in moderation.  I was initially worried about if I could keep them in the fridge without binging on them and so far I've been successful. When I eat a shredded cheese variety, it's always measured and counted--either 28 grams for a full serving or 14 grams for a half serving, if that will do.

If my food scale ever breaks, it'll be something I immediately replace!

Thank you for reading and your support,
strength,
Sean

Friday, May 30, 2014

May 30th, 2014 A Personal Lifetime Record

May 30th, 2014 A Personal Lifetime Record

The incredibly long nap last night kept me awake until after 2am.  At 4:30am I was back up getting ready for work. Lucky for me, I was able to split the day and come home for a much needed nap before going back to finish the day. I needed it.

I was very efficient upon leaving the studio. I ran a couple of errands and then it was straight to the YMCA for a date with the elliptical. After an incredibly intense workout, I enjoyed Hawaiian Fajitas at a little Mexican restaurant not far from the Y and now I'm poised to go to bed relatively early on a Friday night!

The restaurant meal was planned and I was on target with exactly what I wanted and didn't want. I had a fairly good sized breakfast and lunch today, so the plan was to keep dinner under 500 calories and leave some room in the Calorie Bank for some fruit while writing this post. I avoided the chips, no guacamole (mine is better) and no beans and rice. I asked for corn tortillas instead of the usual flour they serve. With a small amount of steak, chicken, pineapple and shrimp in each one and a tiny smear of sour cream on each it was mission accomplished. And it was delicious.

I browsed the older tweets on my food and exercise Twitter feed before this planned dinner out in order to determine how long it had been without a restaurant meal. Twelve days. The last meal out was on the 18th with mom in Stillwater. After much thought and consideration, I believe this is a personal lifetime record! Twelve days without some kind of meal out?? That's not like me at all. But I like it. I like it a lot.

I've given much thought to this dramatic change in me. Struggle has been replaced with peace and calm. Confusion and frustration has been replaced by a degree of clarity I've never known. And this has me thinking on some deeper levels. At some point in the next few nights, I'd love to share with you some of my thoughts on this switch in direction. How does it happen? When does it happen? What elements collide to suddenly transform the mind and behavior? It's fascinating to me. When something fascinates me, it's hard to let it go until I unravel it and figure it out the best I can. I may not always be right and the conclusion might be one specific to my set of circumstances. However, the most remarkable thing to me is how many of us seem to relate on numerous nearly identical levels despite having different life circumstances.

I'm calling it a night. I've had my #lastfoodofday and I'm tired. I'm not setting an alarm tonight. A good long rest is what I need and I'm going to get it.

Thank you for reading.
Strength,
Sean





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