January 10th, 2017 Minimum
I stayed home one more day this morning. I hadn't planned on it. It was a last minute necessary decision early this morning.
I had a dentist appointment this afternoon. It wasn't the best news. Working on processing it all. It's one of those situations where what's needed is much more than I expected. But I'm an eternal optimist. And I have much to be grateful for--so I'll keep it all in perspective. Still...
This day has been a long one.
Keeping it super-short tonight.
Met some family members out at mom's room tonight. It was a good visit.
Today was one of those days where I just did the minimum requirements of my daily plan.
I maintained the integrity of my maintenance calorie budget, I remained abstinent from refined sugar, I met my daily water goal and I stayed well connected with great support.
Thank you for reading and your continued support,
Strength,
Sean
Tuesday, January 10, 2017
Monday, January 9, 2017
January 9th, 2017 A Difference
January 9th, 2017 A Difference
What a difference pure gratitude makes. I shifted focus away from me and onto others, and the result was a very good day.
As far as my crown situation, I have an appointment tomorrow afternoon. Hopefully, I can get something done quickly. I had to cancel today's scheduled taping of the weekly TV show I host for the school system. I have another two tapings set for Wednesday. I suppose I could do the TV without a crown--but I don't want to--and I think that's reasonable to postpone.
I also took today off from radio, but I'm back on the air in the morning, and it'll be fine. As long as I don't have to pronounce too many F sounds, I'm alright!
I took mom to her doctor's appointment in Stillwater today. She was very happy to get out and see the world again! Her appointment was fantastic. She's doing well on all fronts. Her primary care doctor was very very pleased with her progress.
We dined at our favorite Mexican restaurant for lunch.
I made it home this afternoon in plenty of time to grab a much needed nap and get ready for a wonderful group support teleconference call.
I enjoyed an amazing meal tonight--fired up the grill for a sirloin kabob and made a mess of pan prepared sweet potato, red onion and asparagus. That's good eatin'.
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 great support.
Thank you for reading and your continued support,
Strength,
Sean
What a difference pure gratitude makes. I shifted focus away from me and onto others, and the result was a very good day.
As far as my crown situation, I have an appointment tomorrow afternoon. Hopefully, I can get something done quickly. I had to cancel today's scheduled taping of the weekly TV show I host for the school system. I have another two tapings set for Wednesday. I suppose I could do the TV without a crown--but I don't want to--and I think that's reasonable to postpone.
I also took today off from radio, but I'm back on the air in the morning, and it'll be fine. As long as I don't have to pronounce too many F sounds, I'm alright!
I took mom to her doctor's appointment in Stillwater today. She was very happy to get out and see the world again! Her appointment was fantastic. She's doing well on all fronts. Her primary care doctor was very very pleased with her progress.
We dined at our favorite Mexican restaurant for lunch.
Lunch out with mom after her doctor's appointment! pic.twitter.com/LfYczLyCq1— Sean Anderson (@SeanAAnderson) January 9, 2017
I made it home this afternoon in plenty of time to grab a much needed nap and get ready for a wonderful group support teleconference call.
I enjoyed an amazing meal tonight--fired up the grill for a sirloin kabob and made a mess of pan prepared sweet potato, red onion and asparagus. That's good eatin'.
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 great support.
Thank you for reading and your continued support,
Strength,
Sean
Sunday, January 8, 2017
January 8th, 2017 Not Too Proud Of Me
January 8th, 2017 Not Too Proud Of Me
I've been really self-involved today. I've been physically ill over what happened during breakfast. I swallowed a crown! My reaction was one of panic--immediately trying to make it come back up, if you know what I mean--and then transitioned to needing to go back to bed, pull the covers up and hope it was just a bad dream.
Eventually, after talking with a few family members and friends--I made it to the point of being able to smile and laugh at the circumstance. I had a good conversation tonight with a fantastic support friend--and she reminded me once again--this wasn't the end of the world. This can be and will be fixed.
I went grocery shopping this evening. I said a little prayer on the way in--please don't let me run into anyone--just once, not this time. I rarely go anywhere around here without seeing someone I know. And this trip would be no exception. Yep--face to face, an old friend of mine. Uhg... Oh well-- I need to get over myself.
So--that's been me today. Self-involved, pity party, sad-- vain... all those things... I'm human.
I didn't react to this the way I wish I would have. I really retreated into myself. I kept very minimal contact with support, giving or receiving--and basically, I just did the minimum I could do today.
I maintained the integrity of my maintenance calorie budget. I remained abstinent from refined sugar. I met my daily water goal. And I stayed connected with good support--but not as well as I do on a normal day.
I'll just be honest with you--I'm straight up embarrassed and ashamed of how I reacted to this situation. I'm not too proud of me. Is there a hole in my smile?? Yes. Am I concerned about how this gets fixed? Of course. Is it the end of the world? No. Am I blessed beyond measure? Yes.
There are people--some in my own circle, who are dealing with much greater issues--and handling it much better than anyone could possibly expect.
I need to revisit my gratitude list tonight. I lost touch with it for much of today. Again, human.
I've taken off work tomorrow--only partly because of this crown situation. I'm also taking mom to a doctor's appointment in Stillwater. I pick up mom at 10am for her 11:15am appointment.
One thing is certain: Sacrificing the integrity of my food plan wasn't the answer today. And that's a wonderful thing.
Thank you for reading and your continued support,
Strength,
Sean
I've been really self-involved today. I've been physically ill over what happened during breakfast. I swallowed a crown! My reaction was one of panic--immediately trying to make it come back up, if you know what I mean--and then transitioned to needing to go back to bed, pull the covers up and hope it was just a bad dream.
Eventually, after talking with a few family members and friends--I made it to the point of being able to smile and laugh at the circumstance. I had a good conversation tonight with a fantastic support friend--and she reminded me once again--this wasn't the end of the world. This can be and will be fixed.
I went grocery shopping this evening. I said a little prayer on the way in--please don't let me run into anyone--just once, not this time. I rarely go anywhere around here without seeing someone I know. And this trip would be no exception. Yep--face to face, an old friend of mine. Uhg... Oh well-- I need to get over myself.
So--that's been me today. Self-involved, pity party, sad-- vain... all those things... I'm human.
I didn't react to this the way I wish I would have. I really retreated into myself. I kept very minimal contact with support, giving or receiving--and basically, I just did the minimum I could do today.
I maintained the integrity of my maintenance calorie budget. I remained abstinent from refined sugar. I met my daily water goal. And I stayed connected with good support--but not as well as I do on a normal day.
I'll just be honest with you--I'm straight up embarrassed and ashamed of how I reacted to this situation. I'm not too proud of me. Is there a hole in my smile?? Yes. Am I concerned about how this gets fixed? Of course. Is it the end of the world? No. Am I blessed beyond measure? Yes.
There are people--some in my own circle, who are dealing with much greater issues--and handling it much better than anyone could possibly expect.
I need to revisit my gratitude list tonight. I lost touch with it for much of today. Again, human.
I've taken off work tomorrow--only partly because of this crown situation. I'm also taking mom to a doctor's appointment in Stillwater. I pick up mom at 10am for her 11:15am appointment.
One thing is certain: Sacrificing the integrity of my food plan wasn't the answer today. And that's a wonderful thing.
Thank you for reading and your continued support,
Strength,
Sean
Saturday, January 7, 2017
January 7th, 2017 Like A Champ
January 7th, 2017 Like A Champ
I slept in like a champ. I rested very well--and I really needed it. Noah is visiting and staying the night tonight. We stopped by for a visit with grandma this evening. Noah brought along his doctor bag toys and took our temperatures, gave us shots, and checked our reflexes. Dr. Noah was making the rounds! It was fun.
He's not wanting to go to sleep, I don't think. Even though he's been going all day and certainly should be totally spent.
I'm keeping tonight's edition short. It was a solid on-plan day!
Today: I maintained the integrity of my maintenance calorie budget. I remained abstinent from refined sugar. I met my water goal. And I stayed well connected with great support!
Thank you for reading and your continued support,
Strength,
Sean
I slept in like a champ. I rested very well--and I really needed it. Noah is visiting and staying the night tonight. We stopped by for a visit with grandma this evening. Noah brought along his doctor bag toys and took our temperatures, gave us shots, and checked our reflexes. Dr. Noah was making the rounds! It was fun.
He's not wanting to go to sleep, I don't think. Even though he's been going all day and certainly should be totally spent.
I'm keeping tonight's edition short. It was a solid on-plan day!
Today: I maintained the integrity of my maintenance calorie budget. I remained abstinent from refined sugar. I met my water goal. And I stayed well connected with great support!
Thank you for reading and your continued support,
Strength,
Sean
Friday, January 6, 2017
January 6th, 2017 Willing Embrace
January 6th, 2017 Willing Embrace
The following post is from seven and a half years ago. It was June 10, 2009. I was still married with children at home. It was nine months into my initial weight loss. Revealing, really--not the tater tots part--I mean, I've always known those little things presented control issues within me--and notice, I don't eat them today. I was discovering things--a level of self-honesty never before embraced, foods I could eat--things I probably shouldn't--and I was discovering the connection between sleep and my resolve to take extraordinary care.
It's interesting to me how seven and a half years later, this is still a frequent issue along this road. And I don't draw the parallel in order to beat myself up--I'm simply identifying something I've not been willing to change. And as well as things have transpired--especially over the last few years, I do wonder how things might be different if I fully embraced a willingness to change in certain areas, like sleep and exercise, namely strength exercise.
From June, 10th, 2009:
Today has been a really tough day for some reason. Wow, listen to me “for some reason,” it certainly couldn't be my own doing could it? OK, I'm not going to pretend that I don't know why. Isn't that a wonderful way to make ourselves feel better though? Just pretend that we don't know why it was a tough day.
If you get super honest with yourself, like I have, then you realize that often the choices we make determine the outcome of our day. I can make good choices on food all day long (most days—continue reading), but it seems I have a real problem making good choices when it comes to my sleep and exercise schedule. And when the sleep schedule is all messed up, it makes everything else more difficult than it needs to be.
I've had problems today with urges to cut loose on a platter of tater tots, I missed my workout, opting to nap instead, and then ended up sleeping way longer than I should have. I have to remember the law of consequences.
Everything we do has a consequence, good or bad, and we're the ones that decide.
I've come way too far to feel this way. I know that I'm not perfect, but today has just been a mess of emotions stirred by tiredness that has shaken my solid foundation.
Maybe I've become too confident.
I've been walking along this road with such a confident swagger, perhaps I needed to be reminded of my vulnerabilities. I needed to be brought down a notch or two, just enough to refresh me on the fundamentals that have made this a successful journey so far.
Keeping some semblance of a normal schedule is part of that.
The easy way out when it comes to food, is to eat whatever and how much ever. The easy way out when it comes to exercise is to just not do it. The easy way out of keeping the schedule on track is to just go sleep regardless of the time or how bad it will mess up the groove.
Gravitating to the line of least resistance isn't something I can afford.
The smartest thing for me to do after dinner would have been workout followed by writing. Instead I decided on a little refresher nap. Only one problem, I don't know how to take refresher naps. It's all or nothing with me when it comes to sleep. The sad thing is, I really wasn't that tired. I was doing it in the name of “relaxing.” And relaxing is a good thing, but only when everything else is done, affording you the luxury.
I couldn't afford it tonight.
This is going to be a tough little paragraph. I actually just teared up, wow, I'm such a little girl sometimes.
I pride myself on making good calorie choices every day. I'm hardly ever the slightest bit hungry because of my good calorie value choices. But just when you think you are a pro at making these choices, along comes onion tater tots.
They should have never made the dinner table to begin with and here's why: Nine small tots for 170 calories.
What? We baked them and served them alongside some beef Irene grilled on the George Foreman. Steak and tots. Sounds good huh? Just a horrible calorie value, those tots. But I wanted them. I love the way they smell as they cook, I love the way they taste, I'm completely lusting over them and I'm ashamed.
Did I stick with the tiny nine tot serving? No. I kept grabbing them. One after another at 19 calories a piece adds up real quick. Before it was all over, I was over. I wasn't over my calorie budget for the day, but my 500 calorie meal limit, by 170 calories.
You might ask, “Sean, why the dramatics? You didn't go over your day's calories, so where's the harm?”
What felt horrible was feeling those old feelings again. That out of control feeling. Overeating just because it taste so good. That's something I've done my entire life. Why couldn't I just be satisfied with a serving, enjoy them, and move on? I think if the girls wouldn't have been watching, I would have finished off every last one of them. I felt powerless. Over tater tots...wow, just amazing.
I've always said that one bad choice leads to another and tonight was definitely proof of that. I felt so horrible after dinner, I just wanted to lay down and relax a little bit, maybe try to reflect on the dinner table feelings and actions. It may not seem to be too big of a deal. And on the surface, it isn't. So what, I had two servings of tater tots, big deal. What devastated me was the feeling of “slipping.” The same eating behaviors that put me up to over 500 pounds were in play at that dining room table. I thought I had squashed those behaviors into oblivion. I was reminded of these behaviors and it was kind of scary.
If this were a weekend night I would be heading out to exercise right now. It isn't and I have to be up for work in less than five hours. I'll be going to bed tonight without completing a workout. That's just unacceptable, especially the day before weigh day. But it is the result of my bad choices this evening.
I must put this day behind me and realize that I learned a very important thing today. This day was important. It's purpose was to humble me, to show me that I'm not perfect.
It has shown me that the difference between doing wonderfully perfect and feeling out of control and horrible is very thin sided.
I needed today to further my growth along this journey.
I will not let the negative emotions from it further effect my performance. It's over. Tomorrow is going to be a fantastic weigh day. I can feel it. It might just be what I need right about now. Thank you for reading, goodnight and...
-------------------------------------------
I can't believe it's been seven and a half years since that was written! My goodness--time moves quickly! So many things in that post that stand out-- I was coming to terms with my food behaviors--identifying and admitting things I would have kept to myself--and I would have kept on thinking I was the only one who might relate--when really, many of us--most of us, relate in every way described.
Today: I maintained the integrity of my maintenance calorie budget. I remained abstinent from refined sugar. I met my daily water goal. And I stayed well connected with great support.
I did not get enough sleep last night. I'm making sure I get enough tonight.
Thank you for reading and your continued support,
Strength,
Sean
The following post is from seven and a half years ago. It was June 10, 2009. I was still married with children at home. It was nine months into my initial weight loss. Revealing, really--not the tater tots part--I mean, I've always known those little things presented control issues within me--and notice, I don't eat them today. I was discovering things--a level of self-honesty never before embraced, foods I could eat--things I probably shouldn't--and I was discovering the connection between sleep and my resolve to take extraordinary care.
It's interesting to me how seven and a half years later, this is still a frequent issue along this road. And I don't draw the parallel in order to beat myself up--I'm simply identifying something I've not been willing to change. And as well as things have transpired--especially over the last few years, I do wonder how things might be different if I fully embraced a willingness to change in certain areas, like sleep and exercise, namely strength exercise.
From June, 10th, 2009:
Today has been a really tough day for some reason. Wow, listen to me “for some reason,” it certainly couldn't be my own doing could it? OK, I'm not going to pretend that I don't know why. Isn't that a wonderful way to make ourselves feel better though? Just pretend that we don't know why it was a tough day.
If you get super honest with yourself, like I have, then you realize that often the choices we make determine the outcome of our day. I can make good choices on food all day long (most days—continue reading), but it seems I have a real problem making good choices when it comes to my sleep and exercise schedule. And when the sleep schedule is all messed up, it makes everything else more difficult than it needs to be.
I've had problems today with urges to cut loose on a platter of tater tots, I missed my workout, opting to nap instead, and then ended up sleeping way longer than I should have. I have to remember the law of consequences.
Everything we do has a consequence, good or bad, and we're the ones that decide.
I've come way too far to feel this way. I know that I'm not perfect, but today has just been a mess of emotions stirred by tiredness that has shaken my solid foundation.
Maybe I've become too confident.
I've been walking along this road with such a confident swagger, perhaps I needed to be reminded of my vulnerabilities. I needed to be brought down a notch or two, just enough to refresh me on the fundamentals that have made this a successful journey so far.
Keeping some semblance of a normal schedule is part of that.
The easy way out when it comes to food, is to eat whatever and how much ever. The easy way out when it comes to exercise is to just not do it. The easy way out of keeping the schedule on track is to just go sleep regardless of the time or how bad it will mess up the groove.
Gravitating to the line of least resistance isn't something I can afford.
The smartest thing for me to do after dinner would have been workout followed by writing. Instead I decided on a little refresher nap. Only one problem, I don't know how to take refresher naps. It's all or nothing with me when it comes to sleep. The sad thing is, I really wasn't that tired. I was doing it in the name of “relaxing.” And relaxing is a good thing, but only when everything else is done, affording you the luxury.
I couldn't afford it tonight.
This is going to be a tough little paragraph. I actually just teared up, wow, I'm such a little girl sometimes.
I pride myself on making good calorie choices every day. I'm hardly ever the slightest bit hungry because of my good calorie value choices. But just when you think you are a pro at making these choices, along comes onion tater tots.
They should have never made the dinner table to begin with and here's why: Nine small tots for 170 calories.
What? We baked them and served them alongside some beef Irene grilled on the George Foreman. Steak and tots. Sounds good huh? Just a horrible calorie value, those tots. But I wanted them. I love the way they smell as they cook, I love the way they taste, I'm completely lusting over them and I'm ashamed.
Did I stick with the tiny nine tot serving? No. I kept grabbing them. One after another at 19 calories a piece adds up real quick. Before it was all over, I was over. I wasn't over my calorie budget for the day, but my 500 calorie meal limit, by 170 calories.
You might ask, “Sean, why the dramatics? You didn't go over your day's calories, so where's the harm?”
What felt horrible was feeling those old feelings again. That out of control feeling. Overeating just because it taste so good. That's something I've done my entire life. Why couldn't I just be satisfied with a serving, enjoy them, and move on? I think if the girls wouldn't have been watching, I would have finished off every last one of them. I felt powerless. Over tater tots...wow, just amazing.
I've always said that one bad choice leads to another and tonight was definitely proof of that. I felt so horrible after dinner, I just wanted to lay down and relax a little bit, maybe try to reflect on the dinner table feelings and actions. It may not seem to be too big of a deal. And on the surface, it isn't. So what, I had two servings of tater tots, big deal. What devastated me was the feeling of “slipping.” The same eating behaviors that put me up to over 500 pounds were in play at that dining room table. I thought I had squashed those behaviors into oblivion. I was reminded of these behaviors and it was kind of scary.
If this were a weekend night I would be heading out to exercise right now. It isn't and I have to be up for work in less than five hours. I'll be going to bed tonight without completing a workout. That's just unacceptable, especially the day before weigh day. But it is the result of my bad choices this evening.
I must put this day behind me and realize that I learned a very important thing today. This day was important. It's purpose was to humble me, to show me that I'm not perfect.
It has shown me that the difference between doing wonderfully perfect and feeling out of control and horrible is very thin sided.
I needed today to further my growth along this journey.
I will not let the negative emotions from it further effect my performance. It's over. Tomorrow is going to be a fantastic weigh day. I can feel it. It might just be what I need right about now. Thank you for reading, goodnight and...
-------------------------------------------
I can't believe it's been seven and a half years since that was written! My goodness--time moves quickly! So many things in that post that stand out-- I was coming to terms with my food behaviors--identifying and admitting things I would have kept to myself--and I would have kept on thinking I was the only one who might relate--when really, many of us--most of us, relate in every way described.
Today: I maintained the integrity of my maintenance calorie budget. I remained abstinent from refined sugar. I met my daily water goal. And I stayed well connected with great support.
I did not get enough sleep last night. I'm making sure I get enough tonight.
Thank you for reading and your continued support,
Strength,
Sean
Thursday, January 5, 2017
January 5th, 2016 Chilly Chili Night
January 5th, 2016 Chilly Chili Night
Friends of mine in other parts of the country are experiencing sub-zero temperatures. It's not as cold here, but it's cold. A friend of mine suggested chili for dinner--and by goodness, that sounded like a grand idea--however...
I've purposely avoided things like this because how would I get an accurate count? I decided--as long as the ingredients--all the ingredients were weighed and measured, then I could weigh a decent serving--and see how many same amount servings it yields....and that's what I did.
First challenge: Finding refined sugar free chili beans. I had to look--but I found 'em! Oh--and as a side dish? Homemade stuffed mushrooms!
I'll let some of the Tweets help tell the story:
The calorie count would have been lower with 96% lean beef instead of the 90%. Plus, I could have used less cheese on the chili. But for me and my budget--and tonight, this was perfect. And I have certainty in the count. I really like that!
The mushrooms were super simple. I'll never need to buy the Giorgio stuffed, again! I simply mixed an ounce of cream cheese and 14g cheddar-jack--mixed it up until smooth--then filled in each cap--popped into a 400 degree oven...and viola! 15 minutes later, stuffed mushrooms! Oh wait-- I did pre-bake the empty white mushroom caps for about 10 minutes--long enough to expel some of the moisture.
It was a kitchen experiment kind of evening!
Here's the thing: At my heaviest, I would have never devoted this much time, thought and extraordinary care in preparing my food. My perspective back then would have been focused on "it's such a hassle" and "that's too inconvenient," shifting the perspective around from this way of thinking, changes everything. Now, when I take the time to do this, I'm "honoring my plan" and "I'm taking extraordinary care of me" and "I'm giving my maintenance calorie budget an exceptional measure of certainty" and "this is going to be on-plan and delicious!!!"
And now, as long as I use the same ingredients, I'll never need to recalculate--although, I may make a lower calorie version with leaner beef sometime in the near future. I also know what I'm having for lunch tomorrow!
I used some refined sugar-free multi-grain seeded crackers I found over by the fancy-shmancy cheeses. I'm a texture person. I like mixing different textures--and for me, a good crunch with a chili like this--oh my, yes!!
I visited with mom after dinner. We had her care plan meeting this afternoon. It went very well. She's coming along just fine. There's a few things-- a possibly torn rotator cuff and signs of another UTI--but they're on it--and that's good.
Today: I maintained the integrity of my maintenance calorie budget. I remained abstinent from refined sugar. I met my daily water goal. And I stayed connected with great support!
Thank you for reading and your continued support,
Strength,
Sean
Friends of mine in other parts of the country are experiencing sub-zero temperatures. It's not as cold here, but it's cold. A friend of mine suggested chili for dinner--and by goodness, that sounded like a grand idea--however...
I've purposely avoided things like this because how would I get an accurate count? I decided--as long as the ingredients--all the ingredients were weighed and measured, then I could weigh a decent serving--and see how many same amount servings it yields....and that's what I did.
First challenge: Finding refined sugar free chili beans. I had to look--but I found 'em! Oh--and as a side dish? Homemade stuffed mushrooms!
I'll let some of the Tweets help tell the story:
Meticulously weighed & measured ingredients for tonight's dinner! pic.twitter.com/kWFafyTtgq— Sean Anderson (@SeanAAnderson) January 6, 2017
Refined sugar free chili. Recipe divided in six 225g servings! It's cold outside! This chili is warm! pic.twitter.com/59VPQvmHQO— Sean Anderson (@SeanAAnderson) January 6, 2017
Homemade stuffed mushrooms- made it part of dinner. Stuffed mushrooms alone: 153 cal. pic.twitter.com/QTixEEejF3— Sean Anderson (@SeanAAnderson) January 6, 2017
225g refined SF chili w/28g cheddar-jack, 15g onion & 15g RSF seeded crackers. 4.6oz Mshrm caps w/1oz crm cheese&14g cheddar-jack. 612 cal. pic.twitter.com/a3RyNsLlgo— Sean Anderson (@SeanAAnderson) January 6, 2017
The calorie count would have been lower with 96% lean beef instead of the 90%. Plus, I could have used less cheese on the chili. But for me and my budget--and tonight, this was perfect. And I have certainty in the count. I really like that!
The mushrooms were super simple. I'll never need to buy the Giorgio stuffed, again! I simply mixed an ounce of cream cheese and 14g cheddar-jack--mixed it up until smooth--then filled in each cap--popped into a 400 degree oven...and viola! 15 minutes later, stuffed mushrooms! Oh wait-- I did pre-bake the empty white mushroom caps for about 10 minutes--long enough to expel some of the moisture.
It was a kitchen experiment kind of evening!
Here's the thing: At my heaviest, I would have never devoted this much time, thought and extraordinary care in preparing my food. My perspective back then would have been focused on "it's such a hassle" and "that's too inconvenient," shifting the perspective around from this way of thinking, changes everything. Now, when I take the time to do this, I'm "honoring my plan" and "I'm taking extraordinary care of me" and "I'm giving my maintenance calorie budget an exceptional measure of certainty" and "this is going to be on-plan and delicious!!!"
And now, as long as I use the same ingredients, I'll never need to recalculate--although, I may make a lower calorie version with leaner beef sometime in the near future. I also know what I'm having for lunch tomorrow!
I used some refined sugar-free multi-grain seeded crackers I found over by the fancy-shmancy cheeses. I'm a texture person. I like mixing different textures--and for me, a good crunch with a chili like this--oh my, yes!!
I visited with mom after dinner. We had her care plan meeting this afternoon. It went very well. She's coming along just fine. There's a few things-- a possibly torn rotator cuff and signs of another UTI--but they're on it--and that's good.
Today: I maintained the integrity of my maintenance calorie budget. I remained abstinent from refined sugar. I met my daily water goal. And I stayed connected with great support!
Thank you for reading and your continued support,
Strength,
Sean
Wednesday, January 4, 2017
January 4th, 2017 The Other Side
January 4th, 2017 The Other Side
Twenty-seven years ago--oh my, seems like another lifetime ago. Everything was different--we were just kids and suddenly, parents too! My oldest daughter turned 27 today. I feel like I should be older than my 45 years. Oh yes, the eventual benefits of starting too young. I say "eventual,' because it's not easy being kids with kids! But here we are on the other side of life. And now, it's all good.
Amber and her hubby KL chose the restaurant tonight. It was a Mexican restaurant, but one I rarely visit. In fact, I've eaten there maybe four or five times in the last 13 years--and never while maintaining the integrity of a personal food plan. I was fairly confident I could navigate this place--although it would take some Q&A with the server.
After scanning the menu, I asked about the ingredients used for their salsa. "Any refined sugar?" I love it when the server says "I don't know, but I'll find out." I would much prefer the server go directly to the kitchen and ask the person who creates the food, instead of "uh, I'm not sure," -and I've heard that before, followed by a blank look. Rarely happens that way--but occasionally I must ask directly for what I'm needing in such a way as to impress critical importance. Because it is THAT important to me. This place was wonderful. I also ask about the shells used--making sure they're corn based. After a short while, the information was in--no refined sugar, corn-based tortillas--and everything made in-house. I was able to order separate ingredients--and assemble my plate, easily. It was great!
Mom's nursing center is located a 1/2 mile from the restaurant, so we all headed over for a visit after dinner. KL is hilarious, by the way--in fact, he's yearning to try stand-up. I think he should. It wasn't long before we were all laughing loudly...maybe too loudly! In between laughs and catching her breath, mom uttered, "I haven't laughed this hard in years." It was good therapy for all of us!
Today: I maintained the integrity of my maintenance calorie budget. I remained abstinent from refined sugar. I exceeded my daily water goal. I stayed well connected with wonderful support. And I completed a challenging body-weight strength training routine this evening. I feel well.
Thank you for reading and your continued support,
Strength,
Sean
Twenty-seven years ago--oh my, seems like another lifetime ago. Everything was different--we were just kids and suddenly, parents too! My oldest daughter turned 27 today. I feel like I should be older than my 45 years. Oh yes, the eventual benefits of starting too young. I say "eventual,' because it's not easy being kids with kids! But here we are on the other side of life. And now, it's all good.
Amber and her hubby KL chose the restaurant tonight. It was a Mexican restaurant, but one I rarely visit. In fact, I've eaten there maybe four or five times in the last 13 years--and never while maintaining the integrity of a personal food plan. I was fairly confident I could navigate this place--although it would take some Q&A with the server.
After scanning the menu, I asked about the ingredients used for their salsa. "Any refined sugar?" I love it when the server says "I don't know, but I'll find out." I would much prefer the server go directly to the kitchen and ask the person who creates the food, instead of "uh, I'm not sure," -and I've heard that before, followed by a blank look. Rarely happens that way--but occasionally I must ask directly for what I'm needing in such a way as to impress critical importance. Because it is THAT important to me. This place was wonderful. I also ask about the shells used--making sure they're corn based. After a short while, the information was in--no refined sugar, corn-based tortillas--and everything made in-house. I was able to order separate ingredients--and assemble my plate, easily. It was great!
Mom's nursing center is located a 1/2 mile from the restaurant, so we all headed over for a visit after dinner. KL is hilarious, by the way--in fact, he's yearning to try stand-up. I think he should. It wasn't long before we were all laughing loudly...maybe too loudly! In between laughs and catching her breath, mom uttered, "I haven't laughed this hard in years." It was good therapy for all of us!
Today: I maintained the integrity of my maintenance calorie budget. I remained abstinent from refined sugar. I exceeded my daily water goal. I stayed well connected with wonderful support. And I completed a challenging body-weight strength training routine this evening. I feel well.
Thank you for reading and your continued support,
Strength,
Sean
Tuesday, January 3, 2017
January 3rd, 2017 Boulder Revisited
January 3rd, 2017 Boulder Revisited
I need a good rerun tonight! I've got one a little later in this post.
Today was a solid on-plan day--very busy, too. I prepared one of my favorite meals: Chicken kebobs with grilled peppers and onions with a side of pan prepared sweet potatoes cooked with olive oil spray---but then--just before plating the sweet potatoes, I gave them generous sprinkles of cinnamon. Oh my... oh my... And as a bonus, I was eating by 6:15 and not 9:15!
I had a great workout tonight at the gym. I haven't changed it up--still a solid max level 20/30 minute elliptical ride-and it did the trick this time.
I also maintained the integrity of my maintenance calorie budget, remained abstinent from refined sugar, exceeded my water goal and I stayed in excellent contact with great support connections.
I visited with mom a little bit this evening. We have a meeting to discuss her care plan with the nursing staff on Thursday. She told me one of the staff members recognized her from the New Years Eve picture we took. Mom isn't on my blog or Facebook during this time, so it took her a little by surprise that someone would recognize her. She was smiling, so I suppose it was a good experience.
This post is a fairly recent one, from late November last year. It's one of my personal favorites of the last few months.
Boulder In The Stream
Caryl writes: Hi Sean. Need a bit of insight. How did you determine your non-negotiables and how did you stick to them when things got hard?
First of all, you determine what's reasonable. Once you define the most critical elements of your plan boundaries- and you've determined they're doable on a typical day- then you make what I call an iron-clad decision. It's a promise to you from you, to give this element a non-negotiable stance come what may.
Think of it as a boulder in a stream. Life is the rushing water. No matter how fast that water rushes, the boulder isn't moving. The boulder isn't sacrificed or compromised. The water has no choice, but to make its way around it- and it does. And the boulder in the stream stands strong.
On a deeper level, this creates growth/development in other areas, like coping skills- it develops growth in learning what good accountability and support skills are about. The more consistency you gain, the more you'll prove to yourself that it is possible to maintain your plan in the toughest of times.
And that's the idea, a plan, not a diet.
You're developing a plan that takes care of what you need. In honoring your plan, you'll notice the side effect of consistent weight loss. This is what Dr. Lerner (Transformation Planet Podcast Episode 7) means when he speaks of the focus NOT being a diet, but rather, a food plan you can live with indefinitely. And it can still have the boundaries you need to feel satisfied. Especially when you reach maintenance mode and increase your calories. But again, it's all about the daily plan--and not all about the numbers on the scale. If you take care of your daily plan-the weight loss will come.
How important are your non-negotiable elements?
It is the consistent maintenance of what you're willing to define as non-negotiable that creates growth, and in that--a natural evolution of you unfolds.
Think once more about the boulder in the stream. The boulder stands strong against the current and because it does, the stream evolves--changes course, grows and with the gift of time, develops different paths and canyons. If the boulder simply moved out of the way every time the water came rushing--the stream would have an easier path--one of least resistance. In the path of least resistance, nothing changes. No growth, no canyons.
I've often written about the effects of maintaining non-negotiables. The only way our food plan develops/evolves over time, is by maintaining the integrity of the plan. All growth, all of our positive progress--it all depends on our willingness to create, accept and embrace certain non-negotiable elements of our plan. Determining what's reasonable is VERY important. If your non-negotiable is extreme, doesn't fit what you naturally like--is overly restrictive and monumentally demanding, it'll be a horrible experience.
Make it doable for you.
If we sacrifice our plan for whatever reason, the boundaries are broken and growth is stunted. If we develop a habit of consistently sacrificing the integrity of the non-negotiable elements of our plan, we literally become stuck--and often this "stuck" place becomes the very definition of insanity.
Life keeps coming. And there's no such thing as a "perfect time." There's only here and now and with it, a forever fluctuating rhythm to life. Let life flow around the boulders of your non-negotiables... and with the passage of time, you'll experience growth--you'll see and feel the changes, mentally, spiritually, and physically.
Developing your plan for accountability and support is important. When we decide to create non-negotiable elements of our plan, we lose a coping option. Excess food was always my number one coping tool, albeit not a good one. It lied to me every time--because it never fixed anything. When I developed my non-negotiables, it strongly encouraged me to either seek positive ways to cope or find other destructive ways to do it. We gotta cope one way or another. My skills haven't been and still aren't perfect, but it's a practice each and every day. Staying connected with good support and seeking out those connections in whatever way you can is critically important. There are many options available!
Thank you for reading and your continued support,
Strength,
Sean
I need a good rerun tonight! I've got one a little later in this post.
Today was a solid on-plan day--very busy, too. I prepared one of my favorite meals: Chicken kebobs with grilled peppers and onions with a side of pan prepared sweet potatoes cooked with olive oil spray---but then--just before plating the sweet potatoes, I gave them generous sprinkles of cinnamon. Oh my... oh my... And as a bonus, I was eating by 6:15 and not 9:15!
I had a great workout tonight at the gym. I haven't changed it up--still a solid max level 20/30 minute elliptical ride-and it did the trick this time.
I also maintained the integrity of my maintenance calorie budget, remained abstinent from refined sugar, exceeded my water goal and I stayed in excellent contact with great support connections.
I visited with mom a little bit this evening. We have a meeting to discuss her care plan with the nursing staff on Thursday. She told me one of the staff members recognized her from the New Years Eve picture we took. Mom isn't on my blog or Facebook during this time, so it took her a little by surprise that someone would recognize her. She was smiling, so I suppose it was a good experience.
This post is a fairly recent one, from late November last year. It's one of my personal favorites of the last few months.
Boulder In The Stream
Caryl writes: Hi Sean. Need a bit of insight. How did you determine your non-negotiables and how did you stick to them when things got hard?
First of all, you determine what's reasonable. Once you define the most critical elements of your plan boundaries- and you've determined they're doable on a typical day- then you make what I call an iron-clad decision. It's a promise to you from you, to give this element a non-negotiable stance come what may.
Think of it as a boulder in a stream. Life is the rushing water. No matter how fast that water rushes, the boulder isn't moving. The boulder isn't sacrificed or compromised. The water has no choice, but to make its way around it- and it does. And the boulder in the stream stands strong.
On a deeper level, this creates growth/development in other areas, like coping skills- it develops growth in learning what good accountability and support skills are about. The more consistency you gain, the more you'll prove to yourself that it is possible to maintain your plan in the toughest of times.
And that's the idea, a plan, not a diet.
You're developing a plan that takes care of what you need. In honoring your plan, you'll notice the side effect of consistent weight loss. This is what Dr. Lerner (Transformation Planet Podcast Episode 7) means when he speaks of the focus NOT being a diet, but rather, a food plan you can live with indefinitely. And it can still have the boundaries you need to feel satisfied. Especially when you reach maintenance mode and increase your calories. But again, it's all about the daily plan--and not all about the numbers on the scale. If you take care of your daily plan-the weight loss will come.
How important are your non-negotiable elements?
It is the consistent maintenance of what you're willing to define as non-negotiable that creates growth, and in that--a natural evolution of you unfolds.
Think once more about the boulder in the stream. The boulder stands strong against the current and because it does, the stream evolves--changes course, grows and with the gift of time, develops different paths and canyons. If the boulder simply moved out of the way every time the water came rushing--the stream would have an easier path--one of least resistance. In the path of least resistance, nothing changes. No growth, no canyons.
I've often written about the effects of maintaining non-negotiables. The only way our food plan develops/evolves over time, is by maintaining the integrity of the plan. All growth, all of our positive progress--it all depends on our willingness to create, accept and embrace certain non-negotiable elements of our plan. Determining what's reasonable is VERY important. If your non-negotiable is extreme, doesn't fit what you naturally like--is overly restrictive and monumentally demanding, it'll be a horrible experience.
Make it doable for you.
If we sacrifice our plan for whatever reason, the boundaries are broken and growth is stunted. If we develop a habit of consistently sacrificing the integrity of the non-negotiable elements of our plan, we literally become stuck--and often this "stuck" place becomes the very definition of insanity.
Life keeps coming. And there's no such thing as a "perfect time." There's only here and now and with it, a forever fluctuating rhythm to life. Let life flow around the boulders of your non-negotiables... and with the passage of time, you'll experience growth--you'll see and feel the changes, mentally, spiritually, and physically.
Developing your plan for accountability and support is important. When we decide to create non-negotiable elements of our plan, we lose a coping option. Excess food was always my number one coping tool, albeit not a good one. It lied to me every time--because it never fixed anything. When I developed my non-negotiables, it strongly encouraged me to either seek positive ways to cope or find other destructive ways to do it. We gotta cope one way or another. My skills haven't been and still aren't perfect, but it's a practice each and every day. Staying connected with good support and seeking out those connections in whatever way you can is critically important. There are many options available!
Thank you for reading and your continued support,
Strength,
Sean
Monday, January 2, 2017
January 2nd, 2017 Not A Resolution
January 2nd, 2017 Not A Resolution
When we help others, we're helping ourselves. Today was a great day of staying actively engaged in giving and receiving support, both individually and in the Monday night support group I facilitate. Today was week one of a new eight-week session. It was a fantastic start for the new year!
I spent a little time with mom this afternoon. She's doing better, especially after getting a new lift chair today!
I met one of mom's nurses today whom I hadn't. I expressed a few concerns and she immediately got me the answers and solutions mom needed. It feels great knowing that mom is in a place where her extraordinary care is made a priority around the clock!
Speaking of extraordinary care--I've had a solid day. Certain elements of my daily plan come very automatic and easily for me since I've been doing them day after day for well over two and a half years. The weighing, measuring, logging, photographing, tweeting--it sounds like a lot, but truly, it's become second nature.
The things that haven't become second nature--and things that aren't coming automatic and easily--those are the things I must focus on improving this year. It's not a resolution--because I no longer do New Years Resolutions-- it's simply realigning a focus on the elements needing my extra attention. For me, it's in the workout, sleep, and time management areas. And truly, the sleep area starts with the time management area. During weight loss mode--You couldn't keep me from getting four or five workouts in a week. Now, I've let it slide--and I suppose that workout slide has been, in a way supported by my food plan and successful weight maintenance. I'm grateful for the peace and stability within my food plan--I truly love it--and it gives me what I need--and every time I approach the scale thinking my lack of workouts may result in a significant gain, it doesn't. This seems to reinforce an approach that doesn't apply the importance level it needs and deserves.
Dr. Lerner has taught me that a good focus on exercise is one that isn't necessarily based on weight loss--a good food plan can achieve weight loss, maintenance or weight gain, if needed... a good exercise plan can also support weight loss--but it also supports many other very important things, like emotional and mental health--and overall fitness level. I must remember this as I approach a better commitment to my exercise schedule. After all, I know how good it feels post-workout. And I need to feel that more often.
I had a chance to visit with Noah, Irene and Allen a little while this afternoon. It was a fast visit--but a fun visit. Noah still had some gifts to open! He gets crazy excited!! It's fun to watch.
Today: I maintained the integrity of my maintenance calorie budget. I remained abstinent from refined sugar. I met my daily water goal. And I stayed very well connected and engaged with great support.
Thank you for reading and your continued support,
Strength,
Sean
When we help others, we're helping ourselves. Today was a great day of staying actively engaged in giving and receiving support, both individually and in the Monday night support group I facilitate. Today was week one of a new eight-week session. It was a fantastic start for the new year!
I spent a little time with mom this afternoon. She's doing better, especially after getting a new lift chair today!
I met one of mom's nurses today whom I hadn't. I expressed a few concerns and she immediately got me the answers and solutions mom needed. It feels great knowing that mom is in a place where her extraordinary care is made a priority around the clock!
Speaking of extraordinary care--I've had a solid day. Certain elements of my daily plan come very automatic and easily for me since I've been doing them day after day for well over two and a half years. The weighing, measuring, logging, photographing, tweeting--it sounds like a lot, but truly, it's become second nature.
The things that haven't become second nature--and things that aren't coming automatic and easily--those are the things I must focus on improving this year. It's not a resolution--because I no longer do New Years Resolutions-- it's simply realigning a focus on the elements needing my extra attention. For me, it's in the workout, sleep, and time management areas. And truly, the sleep area starts with the time management area. During weight loss mode--You couldn't keep me from getting four or five workouts in a week. Now, I've let it slide--and I suppose that workout slide has been, in a way supported by my food plan and successful weight maintenance. I'm grateful for the peace and stability within my food plan--I truly love it--and it gives me what I need--and every time I approach the scale thinking my lack of workouts may result in a significant gain, it doesn't. This seems to reinforce an approach that doesn't apply the importance level it needs and deserves.
Dr. Lerner has taught me that a good focus on exercise is one that isn't necessarily based on weight loss--a good food plan can achieve weight loss, maintenance or weight gain, if needed... a good exercise plan can also support weight loss--but it also supports many other very important things, like emotional and mental health--and overall fitness level. I must remember this as I approach a better commitment to my exercise schedule. After all, I know how good it feels post-workout. And I need to feel that more often.
I had a chance to visit with Noah, Irene and Allen a little while this afternoon. It was a fast visit--but a fun visit. Noah still had some gifts to open! He gets crazy excited!! It's fun to watch.
Today: I maintained the integrity of my maintenance calorie budget. I remained abstinent from refined sugar. I met my daily water goal. And I stayed very well connected and engaged with great support.
Thank you for reading and your continued support,
Strength,
Sean
Sunday, January 1, 2017
January 1st, 2017 Took It
January 1st, 2017 Took It
I had today off, and I took it off. I got some things done around the house, napped and enjoyed a dinner out for New Years. I stopped by for a visit with mom this afternoon, too. I have tomorrow off from the radio station, so I'll be sleeping in!
I had a great interview this afternoon with Hope Williams Church for an upcoming episode of Transformation Planet! She's lost over 150 pounds and continues to do well in maintenance mode. The perspective she offers is purely powerful!
After last night's epic post--I'm keeping this one super-short.
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 connected with support!
Tomorrow evening kicks off another 8-week session weight loss support group. If you're interested in joining, please send me an email and I'll answer any questions you have and I'll reply with sign-up links! transformation.road@gmail.com
Thank you for reading and your continued support,
Strength,
Sean
I had today off, and I took it off. I got some things done around the house, napped and enjoyed a dinner out for New Years. I stopped by for a visit with mom this afternoon, too. I have tomorrow off from the radio station, so I'll be sleeping in!
I had a great interview this afternoon with Hope Williams Church for an upcoming episode of Transformation Planet! She's lost over 150 pounds and continues to do well in maintenance mode. The perspective she offers is purely powerful!
After last night's epic post--I'm keeping this one super-short.
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 connected with support!
Tomorrow evening kicks off another 8-week session weight loss support group. If you're interested in joining, please send me an email and I'll answer any questions you have and I'll reply with sign-up links! transformation.road@gmail.com
Thank you for reading and your continued support,
Strength,
Sean
Subscribe to:
Posts (Atom)