Thursday, December 21, 2017

December 21st, 2017 What's Worked

December 21st, 2017 What's Worked

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

I heard from my friend Jon today. He just had hip replacement surgery at the Mayo Clinic and is recovering exceptionally well. We chatted back and forth about the difference his monumental weight loss has made for him through this experience. This entire experience would have been a much different story if he were still over 550 pounds. He's incredibly inspiring. Recover quickly, Jon!

Today was the longest broadcast day in quite some time. We had our annual community-wide holiday giveaway broadcast tonight. I grabbed a coffee and headed back to the studio this evening--and didn't finish everything I needed to do until 9:30pm. It made for a late dinner. Really, didn't have a choice--with the broadcast timed down to the second and the microphones on constantly, there wasn't time for eating during the broadcast. It was fine--and my schedule occasionally calls for a late dinner. I've never put a time frame on my food plan. I'm not saying that's good or bad, right or wrong, it's simply what's worked for me.

One more day of work before I'm off for the holidays! I'll still have things to get done, but no 4:30am alarms for awhile, that is, after this one coming up in 4.5 hours!!! Okay-- I'm off to bed!

Today's Accountability Tweets:


Thank you for reading and your continued support,
Strength,
Sean
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Wednesday, December 20, 2017

December 20th, 2017 Worth It

December 20th, 2017 Worth It

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

Mom and I had dinner out this evening followed by her Christmas shopping. It made for a late night but was worth it. We had a really good time!

Today's Accountability Tweets:


Thank you for reading and your continued support,
Strength,
Sean
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Tuesday, December 19, 2017

December 19th, 2017 Tweets Only

December 19th, 2017 Tweets Only

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

Doing a Tweets-Only edition tonight.

Today's Accountability Tweets:


Thank you for reading and your continued support,
Strength,
Sean
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Monday, December 18, 2017

December 18th, 2017 Very Early

December 18th, 2017 Very Early

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

I enjoyed a little fun in the kitchen tonight. I really enjoy preparing a good on-plan meal. Tonight's dinner (see Tweet below) is currently one of my favorites!

I've picked something from the archives tonight. It's more than eight years old. It shows the enthusiasm--and the very common desire and need to "tell you how this works." Bless my 37-year-old heart! I had a bunch to learn at this very early stage. Still, I stand behind most of what I shared on that night's edition, so long ago...

Excerpt from eight years ago--March 2009:
I take pride in this blog and I hope it shows. Writing this blog every night has been key in my continuing education of me about me. Make sense? That's why I highly recommend writing everyday while you're on a similar journey. It doesn't have to be as elaborate as this blog, you don't have to make it a daily five-paragraph essay. I just enjoy writing and communicating my thoughts in this way. You could simply write down a short paragraph in a journal every night. Share it with your family or friends, or keep it private. The number one rule of your journal/diary/blog, whatever you want to call it, should be 100% complete honesty with yourself. If you find yourself writing fiction, it's not going to do you any good. If you feel weak, write about it. If you feel strong, write about it. If you battled a very tough craving that you knew would exceed your calorie budget, write about it. If you cheat, write about it. If you slack on your workout, write about it. Honesty is key. Dig deep, write about how you're feeling each day. Your thoughts and emotions play a super big role in your success or failure. Writing about them can help you dissect those thoughts and emotions for a better understanding of why they make you do the things you do. 

 If you're a macho man and you think this writing exercise is “girly,” get over it and get in touch with your behaviors and emotions, because they will make or break you no matter how big, tough, and macho you might be. I've said from early on, the mental workouts are as important and really, more important than the physical workouts. But what is a mental workout or exercise? It's time you make for you to think. 

 Sometimes, you don't even have to “make” the time, just do it while driving, or before bed, or while you walk. It's imperative that you squeeze in some time for you and your thoughts to get to know each other better. I speak from experience. 

 You know good and well I'm not a doctor of any kind, and I haven't been formally educated in psychology, all I have is what I've experienced, what I do, and what I've naturally discovered along this journey. Make this mission the most important thing you've ever done in life. If you only have 20 pounds to lose, maybe you think that's being a little over-dramatic, it's not. It doesn't matter if it's 20 or 200 pounds, if you want to break free from it, you have to make it a top priority at all times. 

 Not practicing this is what leads to rationalizing bad choices. “It's just one quad stacker with extra cheese and six bacon strips, it's not that big of a deal,” yes it is! Top priority at all times! Ask yourself what you really want out of life, and be honest. Sometimes people get so overwhelmed with the mere thought of losing weight and what they think it will require, that they get rebellious at the thought. A friend of ours recently proclaimed “I like being a fat girl, and I'm going to keep right on being a fat girl!” 

 I don't believe for one second that she really means that. She's endured the emotional pain of being fat her entire life, deep down, if she's being completely honest, she knows that statement is nonsense. 

 Don't ever interpret “you've got to love yourself,” as “you've got to love yourself as you are.” Love yourself enough to get down to your ideal weight and be the healthiest you can be. That's where I'm headed. Be honest enough with yourself to identify excuses and rationalizations, then stop them from derailing your efforts. I've learned that I can be my best friend or worst enemy, being honest about my thoughts and motives is the only way to tell the difference.

 I use my calories each day like they're cash money. I'm handed 1,500 calories to spend however I want each day. If I want them to last throughout the entire day, then I have to budget them accordingly. If I want to blow them all by 1pm, then I have to live broke the rest of the day, because the Calorie Bank and Trust will be closed until the next morning. 

 I'll eat whatever I want, I will and do, but using this approach forces me to make better “calorie value” choices. This cautious budgeting is what causes me to say “no butter” and “easy on the sauce, please” and “Mustard instead of mayo” or “Miracle Whip instead of real mayo.” This “calories like cash” method is why I say “hold the honey mustard” on that grilled chicken wrap. On the other hand, it allows me the freedom to say... “sure, I'll take a serving of sour cream on my potato.” Good choices are what it's all about. 

 Some people ask me “How do you know the calories in everything?” I don't! I have to read the labels and if I don't have a label to read, say at a restaurant, I ask for a nutrition guide. If a nutrition guide isn't available I Google it. Just type in the food followed by the word calories on the Google home page and you'll find it, it's never failed me yet. Sometimes, if I'm not around a computer and I don't have any way of determining an accurate calorie count before consumption, I'll make the best-educated guess possible. These educated guesses are based on my calorie counting experiences of like items or like ingredients. For example, remember me mentioning that I was completely in the dark about the calories in the stuffed mushrooms at Olive Garden? I made an educated guess of 60 calories for each little mushroom. I honestly thought if anything, I'd be overestimating with 60. Turns out that I was too low. Each one, on average, checks in at 68 calories according to a calorie counting website I found by Google searching those tasty little things. But I was close! 

 If you're not comfortable enough with computers to Google search foods, then buy a calorie counting book, a big thick comprehensive one, not the little supermarket checkout booklets, those may not have everything.

 Aside from the important mental exercises that are crucial to changing bad behavior patterns, one of the most important things I can say to someone starting on this road to a healthier life is this: Eat! Don't ever look at food as the enemy. Food is our friend. Our bodies need nutrition to properly function. It kills me when someone tells me they're losing weight because “I just don't eat.” How long can you “just not eat?” You have to be big enough to admit that food hasn't been the problem in your obesity struggles, you have been the problem. Food is our friend. I knew that if I really wanted long-term success I had to start having a healthy friendship with food. Some skeptics, the cynics might say... “how many more pounds you have to lose Sean?” “that's what I thought, yeah, listen---why don't you lose it all, then call me in five years and tell me where you are.” OK. I'll do that. 

 That's cool. I'm simply saying, that if we change our minds and we embrace a healthy understanding and relationship with food, not just go through the motions needed to lose, I'm talking really change our way of thinking about nutrition and exercise...then how can we go wrong?
----------------
The above excerpt was from March 2009.

Boy hardy--I was on a roll!! I had so much more to learn over the years (still do--the learning never stops!). It's interesting to read that excerpt now, knowing how things eventually unfolded, with the relapse/regain and all... and the turnaround from relapse/regain.

One of the best things I've learned is I don't know it all--and if I get into the mindset of thinking I do--oh boy, that's when I stunt my ability to learn and grow---and that's when things can go south very quickly. This is why a daily plan receives my focus and embrace. I have a deep respect for the fragility of it all.

Today's Accountability Tweets:


Thank you for reading and your continued support,
Strength,
Sean
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Sunday, December 17, 2017

December 17th, 2017 Didn't Realize

December 17th, 2017 Didn't Realize

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

"This time last year you were in the hospital and not doing well at all." It was the conversation at the dinner table. I read last night's blog post to mom as we waited for dinner to be delivered to the table. She doesn't remember the details of that time very well. Her emotional response made it even more clear that she didn't realize how dire things were back then and how remarkable her recovery has been. The conversation lightened up, and mom enjoyed dinner--just not sure if I should have brought it up. The intention was, look how far you've come!




















Noah enjoyed seeing Santa on stage during Elf, The Musical, Jr. today and he enjoyed the music and songs--and when everyone clapped, he did too--and reminded me to clap, "clap, Po Po." Oh yes, of course! But otherwise, the storyline was a little above his age level. He was getting restless but at the same time, he didn't want to leave the theatre.

It's been a good weekend. Noah is back home, mom is back at her place--and I'm in a position to get in bed at a reasonable time for a work night.

Today's Accountability Tweets:


Thank you for reading and your continued support,
Strength,
Sean
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Saturday, December 16, 2017

December 16th, 2017 No Matter What's Happening

December 16th, 2017 No Matter What's Happening

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

My two location broadcasts went very well today. The first was at a big grocery store sale. I love these because, among many reasons, I get to shop while I work! I grabbed some super bargains!! I'm a bargain shopper. I swear--I spend less money now than I did in my greatest times of struggle at over 500 pounds, and this is interesting considering I always said things like, "I can't afford to eat better." It was one of the many thoughts I used to rationalize my behavior.

The super-find today was eight pounds of big Sunkist oranges for $3.99!

I have my grandson Noah overnight. It's Elf The Musical, Jr. tomorrow afternoon! He's going to absolutely love it! We're also planning on an outing with grandma!

Mom is doing very well. It wasn't that way one year ago today:

December 16th, 2016--
I just got home from visiting mom in the hospital. Things seem to be much worse than originally thought. Mom is in the best place and she's getting the constant care she needs. I arrived at the hospital and met with her nurse who brought me up to speed. Mom started with a urinary tract infection, and now has pneumonia, sepsis, and upon my arrival, had just finished a blood transfusion. She's going to make it through this. I'm thankful she's getting the care she needs to beat this.

 I'm keeping it super short tonight. My main concern has been mom's care. Sepsis scares me. But again, she's getting the treatment she needs to correct everything.

 No matter what's happening in my lifestream, the fundamental elements stream keeps running, so...

 Today: I maintained the integrity of my maintenance calorie budget. I remained abstinent from refined sugar. I exceeded my daily water goal. And I stayed well connected with good support.

Today's Accountability Tweets:


Thank you for reading and your continued support,
Strength,
Sean
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Friday, December 15, 2017

December 15th, 2017 Back To Work

December 15th, 2017 Back To Work

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

Mom and I planned to enjoy lunch out today but we ran out of time after her dentist appointment. I had to get back to work, so we agreed to dine out together this weekend at some point.

Back to back location broadcasts make tomorrow's schedule busy. I'm looking forward to a Noah visit. And he's looking forward to Elf, The Musical Jr. on Sunday afternoon!

After buying a bunch of apples for seventy-nine cents a pound, I'm getting creative! I eat an average of two apples a day, most of the time. My new kick lately is slicing an apple, sprinkling cinnamon all over the slices--then baking with a touch of water in the pan. Oh my goodness--it's amazing!!! And it's refined sugar-free! It doesn't look or taste refined sugar-free, that's for sure.

Today's Accountability Tweets:


Thank you for reading and your continued support,
Strength,
Sean
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Thursday, December 14, 2017

December 14th, 2017 Good Things

December 14th, 2017 Good Things

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

Too little sleep last night made for a day where staying connected, mindful, and aware become even bigger difference makers. When I'm tired, I'm vulnerable--pure and simple.

The lunch-time Christmas party I attended was wonderful. I stopped at the store for some tortilla chips (to go with my guacamole), grabbed a coffee and a couple other things to help complete my lunch. It's interesting--not one person noticed or mentioned my apple slices, even though it wasn't out on the table as one of the available foods. I also brought some tostada flats to use as a vehicle for the chicken and pork, instead of using the homemade rolls. I enjoyed a good on-plan lunch, a fantastic visit with other members of the arts and humanities board, and although I planned on leaving early, I stayed for the group picture at the end before heading back to the studio.

I left the studio late but considering I took a two-hour Christmas party lunch, it equaled out. And I was able to enjoy a decent nap.

I'm leaving work early tomorrow in order to take mom to the dentist. Mom's noontime appointment will likely end with us dining somewhere for lunch if she feels up to it after her filling.

I'm feeling well, grateful, and calm this evening. Those are good things.

Today's Accountability Tweets:


Thank you for reading and your continued support,
Strength,
Sean
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Wednesday, December 13, 2017

December 13th, 2017 Not A Bad Thing

December 13th, 2017 Not A Bad Thing

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

We have a tight staff in the programming and production department at the studio. When one of us is out, it can translate to long days. I was out sick recently, and a colleague covered for me, and the past two days it's been my turn to return the duty! I've done two different morning shows simultaneously on two different stations the past two mornings. I'm hoping my colleague across the hall is feeling better in the morning!

It was a long day again today, and it's not over--I'm headed back to work in a few minutes for a little while longer.

I'm scheduled to attend a Christmas party tomorrow. I'm bringing guacamole and chips! I just bought 35 avocados for a little over ten bucks, I just gotta find eight or nine that are ripe enough. I have them wrapped up in brown paper bags--that should do the trick. I'll be eating lunch at the party tomorrow. I'm not sure about what will be available for my plan, except for what I'm bringing, but I'll navigate the choices and see what I can find. Worse case scenario, I eat guacamole and chips for lunch--and that's not a bad thing.

Today's Accountability Tweets:


Thank you for reading and your continued support,
Strength,
Sean
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Tuesday, December 12, 2017

December 12th, 2017 The Day To Do It

December 12th, 2017 The Day To Do It

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

Twice a year, right before Thanksgiving and again before Christmas, we have a special sponsor in-studio for live interviews about their bakery items for the holidays. Today was the day. The studio was full of almost everything they create--and the smell of sugar was thick in the room. It's my job--and I don't mind talking it up in a way that helps sell more pies, but I don't touch 'em. I'm not sharing this as a bragging type of thing or a cocky over-confident type thing. I share it because if you think you're addicted to refined sugar--maybe you've noticed how it affects you in dramatic ways--yet, you're struggling with the idea of abstinence, I want you to know it's possible to reach a point of full acceptance and embrace. It's possible to pass and not feel like you're missing out on something. It's possible to live without refined sugar and NOT feel deprived in the slightest. As deep as I was, it's a miracle to me to have this kind of acceptance and embrace.

Look, not everybody reacts to refined sugar the same way. For some, it doesn't fire up the addictive center of their brain. For some, it doesn't set off a more, more, more obsession. For many, refined sugar is something they truly can eat in moderation. My history has proven to me that I'm not one of those people. And it's that admission; the absence of denial, that allows for the acceptance and embrace of this non-negotiable of mine.

It still takes work to maintain this perspective each day. People relapse all the time. I'm doing my best not to relapse again--but it can happen, I know it can no matter how much I accept and embrace my personal truth. Today I didn't. And today would have been the day to do it. I'm grateful.

 I found 28cent avocados and 79cent Jonagold apples tonight! I bought 35 avocados (unripe-green) for a little over $10 with tax and more than six pounds of apples. Had to share...it's in the tweets below. Can't help it, these are things I get excited about!! Bargains!! 

Today's Accountability Tweets:


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