Accountability of Weight: Update #1


This is the first update installment for the year-long project of returning my physical self to much lighter version of the past.

I’ll try to keep it short so as to not bore you with lots of details and try to just cover some of the lowlights and highlights, cutting to the chase at the end.


I am off to a slow start, physically, that is. I chose not to join a gym and I chose not to buy any exercise equipment. I figure if I am going to do this right, and do it for the rest of my life, that I should have a lifestyle change rather than a “quick-fix, make me feel good in the moment” type change. So, I set my step counter to a higher number than I had previously and attempted to reach that mark.

Yes, you probably caught the “attempted” in that last sentence. I say that because an every day effort in the last month has been difficult. I live in the Northwest and there is wet…and cold…and sometimes even snow and ice…and it is dark for major portions of the day. They sound like excuses, and they are of sorts. BUT, I have had at least one day a week where I go over my step goal and typically I have another day or two that are close. So, I am getting more steps in, but not really making a conscious effort at this point to make that happen.


I have purposely not done a lot of the physical activity because I have decided to start more with watching the type of food and how much of that food I put in my body. THAT is a big step because that not only requires a physical lifestyle change, but also a mental one.

My job now doesn’t lend itself to much movement and so I find myself getting munchie. It is easy to plow through snacks without really taking notice of how much I have consumed. So, food – type and how much – has been my focus this month. Places I have made changes and track in a food app:

  1. Eat some fruit or veggies for breakfast, to go along with my coffee (I never/rarely ate breakfast, so this has been a weird shift).
  2. I am aware of how much water I am drinking, or not, and aim to get three to four 16.9 ounce bottles of water.
  3. I am limiting the amount of calories during lunch.
  4. I am working on portion size and not getting seconds at dinner.
  5. I try not to eat after a certain time at night (except for maybe some popcorn, because popcorn is life).

Over the last month, the changes have been good and I anticipate they will continue to improve as I develop good habits and find what works, and doesn’t work, for me.

The Chase:

210 = official starting weight 2/15/18

-5.2 = pounds lost as of the morning of 3/11

204.8 = current weight

Thanks for you thoughts and encouragement as the journey continues!

Anniversary: A Travel Cup Commentary


Some things in life are worth holding onto. Some things in life are worth letting go.

Most things, just aren’t made they way the used to be. Those old things, those are the ones worth holding onto, most of the time.

Week day mornings for the last 10 years have mostly started with the same object in my hand while I commute from home to work. It has travelled as far as I have over those years.

My trusty Starbucks travel cup bears the signs of use, and lots of it. It has kept me company in the car and has made my mornings that much easier to deal with the day ahead. Sure, it isn’t as pretty as it was when it was new, but I like it just the same.

When it was new, it was blue. The color has been long since worn away and now it is just a plain stainless steel, double walled shell. It didn’t have dents along the bottom ring, or a chipped lid. It certainly didn’t have a nose print (yes, that ring is a nose print) or a whisker burn on the lid. Some of the wear and tear has come from riding in a cup holder, taking dives off the top of the car, being tossed into the back seat, shoved into a bag, or just plain doing what it is supposed to do. But it has withstood all the travel and abuse.

Surprisingly, it doesn’t leak! The original rubber ring that closes the seal between the lid and the cup is still intact. The rubber nub that keeps the air hole closed on the lid is still intact as well. Not only does it not leak, but it also keeps my coffee hot for my entire commute (provided the coffee lasts that long), which can sometimes be more than an hour.

My wife gave me the cup just a little over 10 years ago for my birthday. We had just started dating then and it was the first of my birthdays we had been together, so who knew what kind of life it, let alone we, would have since then. She told me the other day, when I mentioned it was now 10 years old, that I should get another one. My response? “No way! I love this cup.”


The thing is, there really isn’t anything special about the cup. It is, after all, just a cup. But, what is special about the cup is that my wife gave it to me and it has been a part of my mornings for so long, I can’t imagine using a different cup. It is kind of like that old pair of sweat pants or shoes, that old t-shirt or sweatshirt that is so worn out and thread-bare, but you just can’t give it up. Why? Well, because it is comfortable. When you wear them or use it, it just feels right. It is a piece of you, to some degree, so giving it up would be like giving up a hand, or leg. Ok, well maybe not that drastic, but you know what I mean.

I get it. Some people would say, “But there are new ones. New is better. It has more bells and whistles. It looks better.” I say, let them say it. Replacing something just because it is old, isn’t the answer and it is over-rated. Period.

They don’t make them like they used to…and some things are just worth holding on to.


What thing or things do you have in your life that is worth holding onto because it is familiar, comfortable, and just plain made better?

Aborted: Valentine’s Day Love Letter to Myself


I can’t escape this day, so I might as well embrace it for what it is. What it is, is time to give myself some love, something I have neglected to do for a long time ever.

I have written about Valentine’s Day in the past. I don’t have a love affair with the idea of the day and maybe probably actually despise it a lot little. But something I have never done is actually given myself some affirming words on a day that is should be dedicated to me love. So, let’s give this a try and see how it works out…

My Love Letter To Me

You ARE enough. You don’t have anything to prove to anyone. You don’t have to be everything to everyone, and you shouldn’t try to be. YOU are enough the way you are.

You ARE unique. There is no one like you and you already stand out for the right reasons. YOUR uniqueness shines through in all that you do.

Abort, abort, abort…

OK, that is as far as I got. It totally feels foreign. Awkward! Why is it so weird to talk about myself in this way?


The truth is that I am not good at this. I guess I have never been very good at accepting compliments, let alone taking them from myself. Maybe I never will be.

I am hard on myself. Always have been. My humor is self-deprecating, but that’s probably a reflection of the fact that I don’t see much that is valuable. I know I am valuable, but affirming it of myself, from myself, is not something I’ve been good at. Is anyone good at it, really?

I suppose most of us probably avoid this sort of thing because we see others who may be good at it but we feel like they are being conceited or full of themselves. “Well, lookie here. Who got up on his/her high horse today?”  We don’t want to come across as someone who is full of themselves so we do the exact opposite and then it turns into a habit, where we beat ourselves up and tear ourselves down.

Oh, for the love of Pete self…

So, has anyone written a love letter to themselves before? How do you do it? Got any hints, tips, pointers?

How did you feel while you were writing it?

How did you feel after you had done? Do you go back and reread it once in a while?

The great mystery here, at least for me, is how to love myself AND actually feel it without feeling like it is phony self-talk. Is that possible?

The Accountability of Weight


There is a birthday coming around the corner, and it is high time something changes.

Number 46 comes on February 14 (yes, the one that is tomorrow) and I have been thinking about this for a while. The thing is about this birthday, as opposed to say some major landmark like 50 or 60, is that I feel like this one is scary. Not because I am getting older, but because there are things in my life that need to change and by putting it out there (as in, bringing it up on my blog and other places) I am going to have to do something about it. Accountability…I don’t fear it, but I do when it comes to this.

I am overweight and something needs to change.

I know. I have known it for a while. Now, I’m not grossly overweight – though the current standards on obesity certainly indicate that I am, in fact, grossly overweight. I don’t really feel it (all the time), but I know that my clothes just don’t fit well any longer and that the prospect of buying bigger ones that do fit, well, that isn’t all that appealing really. So, I am at a crossroads.

According to several websites, the ideal weight for my age & height ranges somewhere between 130-145. To me, that doesn’t sound reasonable because it is too low. The reason it doesn’t sound reasonable is because that is the weight (130) I was at when I graduated high school. At the end of high school I was a lean, mean wrestling and baseball machine and I don’t really have any intention of going back to being that lean. But, it does give me insight into what I think would be a much healthier me, maybe 15-20 heavier than the “ideal weight.” I mean, let’s be honest here, I am going to have to have some muscle! I don’t care if it is toned or sculpted or whatever they call it these days. I just want to feel better and have more energy. So…

I would like to lose 46 pounds in the next year. Yes, that’s right, I want to lose one pound for each year I have been alive and I want to do it in the next 365+/- days. That would mean this:

Currently I am 208 lbs – 46 lbs in 1 year = 162 lbs as a final weight.

Ok, ok, let’s just round that number to 165. There. That is my goal. I have one year to get it done.

Now, I don’t want this to turn into a blog about my journey to/thru weight loss, so I am body_deadline-2not going to write lots of regular updates here. I don’t think you want to be bored with that kind of info. But, what I do want is some accountability, so I am going to try to post an update on my progress about once a month (hopefully progress, and not lack thereof). Approximately every 30 days you should hear something from me about how it is going. Hold me to it! If you don’t see something 30 days from now, email me and remind me. Please. Pretty please. Thank you please.


I was talking with a friend last night and he has lost 95 pounds in about 14 months. Man, that was a motivator too! I can do this…I just gotta put my head to it and my nose to the grindstone…

If you see me with food that is bad for me, slap it out of my hand and punch me in the nose. Ok, that would be good accountability but I don’t think I really want that. Maybe.

Any advice as I go into this? I mean beyond the typical eat right and exercise. I know that part. Food tips? Exercise tips? Motivational tips? Music? Apps? What do you know and recommend? Comment below!

A question of quality or quantity?


I haven’t ever really committed to a “schedule” for publishing my blog. I am not sure I will. However, I am looking to do more with it this year than I have in the past. That being said, the ultimate question comes down to – quality or quantity?

When it comes to growing your blog, which is better? I am sure that quality matters, but does it really matter when it comes to growing your blog?

I have seen other bloggers who say just getting out there and publishing something is better than nothing. Yes, I understand that. I have also seen other bloggers say that putting out something that others want to read is important. Yes, I understand that. So where do the amount of what you publish and the quality of what you publish meet? Is there an intersection of balance or is that a fantasy (especially for someone with a family and a job)?

Perhaps I just think too much about this and go into too much detail by trying to support what I write with facts and details. Perhaps I care to much about what I write and want to make sure it is accurate. Perhaps I should care less, but not be careless.

Does having a schedule really work?

Does having a singular topic or focus area help?

Any insight or advice from the veteran bloggers out there? I know there are lots of places I can probably go to read about this, but I don’t want to comb through pages and pages of info because in the end it is all just opinions anyway, right? So, what do you think?

Swiss Diplomat Risks All During the Holocaust


Having been a high school history teacher and also having a particularly strong affinity to things related to the Holocaust, this story highlighted in the link below was of extreme interest to me. I used to use Schindler’s List in class and spend a large amount of time teaching about WWII and the Holocaust in class. Several years ago I found out that I had a familial connection to heroic actions of a distant family member during the Holocaust (a story I hope to tell on here some day), which has heightened my interests in the subject even more.

This story from the BBC is one that many more people should read and know about. I had no previous knowledge of Carl Lutz but his sacrifice and courage while facing his own personal danger is extraordinary.

Please take the time to follow the link and learn about a man who should inspire us all.

The forgotten Swiss diplomat who rescued thousands from the Holocaust

Christmas Stories (and others) Told Well

I admit it, I am a sucker for a good story. That’s probably why I like movies and probably why I enjoy reading books, though I don’t do the latter as much as I probably should.

I have a recommendation for you today, on Christmas Eve 2017. I have been listening to these stories each week for just a little over a year now and if you haven’t already discovered them, or the story teller, then I suggest you give him and them a listen.

You see, back when I was a kid I used to listen to stories while I sat at the lunch table while I was at my grandparents’ house. We visited often and my grandfather would come home from the orchard for lunch each and every day. During that lunch hour, he would turn on the radio and the stories would begin. Paul Harvey, you may have heard of him, would catch us up on the news and tell stories. Paul would end that time by stopping the story before the end…which would cause us to tune in later (late afternoon, before dinner time if I recall correctly) and then Paul would start the second broadcast of the day with, “…and now, the rest of the story.” He would proceed to finish the story he had started earlier.

Those are some great memories and ones I cherish very much.

These days, story tellers are hard to come by. Not many people take the time to tell them, let alone listen to them. But, I believe there is going to be a come back, of sorts, and that might just come from the source I mentioned earlier.

Mike Rowe, at MikeRowe.com, has a podcast called “The Way I Heard It”. Yes, you know this Mike Rowe, I am sure, because you likely have heard his voiceover on Deadliest Catch, or saw him as the host Dirty Jobs. It is the same Mike Rowe with the same awesome, story telling voice. He is nearing 100 podcast episodes now, but there are TWO that I would like you to consider this day – Christmas Eve, 2017.

Two episodes you should give a listen to TODAY (or tomorrow, if you like) are Episode 88: The December Missiles  and Episode 86: Francisco’s Flakes.

They are both Christmas stories, about things that will be familiar. I believe you will enjoy them and, at the very least, will probably even make you smile a little. I have shared them with my family, but why stop there? I think more people need to hear them!

Thanks for stopping by and reading this blog once in a while. I appreciate it.

Merry Christmas, and Happy New Year, to you and yours.

Goodbye, Gramps


I knew it was coming, but that doesn’t necessarily make it any easier. It was just a matter of time, but it’s a time you never want to arrive.

He turned 91 just this past September. He’d had several episodes of going in and out of the hospital, but he always came back out – sometimes not quite the same as he went in.

I have been extremely blessed with something I know a lot of my friends and acquaintances haven’t had – until last week, all four of my grandparents were still living. It is something really special for someone to know their grandparent(s) into adulthood. Many people only have vague memories of their grandparents while they were children, or visited so infrequently they never really got to know them. Often, the memories aren’t really memories so much as they are memories given/created by others via conversations and stories, pictures, or maybe a video. So, I am keenly aware of how lucky I have been.

I am struggling with what to write as memories come rushing back to flood my mind, and my eyes, with happiness and joy.

I guess I don’t really need to say much about those.


I told him to smile for a selfie…this is what I got!

I just need a place to express remembrance and appreciation for a man who loved his wife (their 69th wedding anniversary was the day before his passing) and his children. For raising my dad in a loving home. For raising his family in a home of Christian faith and passing that legacy on to the rest of his family. For working hard, at two jobs (a fruit orchard and a factory) and teaching his family the value of hard work. For having a wry sense of humor and a mischievous smile. For all the time spent camping, and fishing, and playing cards, and laughing. For all the stories of life on the farm. For going back to the family farm in South Dakota and telling us about his younger life in a sod house on the prairie. For the story of outrunning and catching a jack rabbit in the orchard. For the times of sharing meals. For the quiet times sitting on the patio, sharing conversation, a sunset, a cool breeze, and sometimes even a beer. For the garden goodies he grew every year. For his mealtime prayer that never changed and I will forever hear in my head, “God is great and God is good and we thank Him for this food.”

Now, he is home in Heaven with his Savior. He is in His presence, praising the One who gave him life. He is whole again.

I am sure he is now fishing, gardening and farming, playing cards, talking with his parents and the son he lost to cancer while a toddler. He is hanging out and laughing with the siblings that have gone on before him. He is, no doubt, preparing a place for those who will come after him as well – because that is the type of person he was.


Tools of my grandfather – bench vise and a pole saw he used on the farm.

Saying goodbye to Gramps is, after all, not really a goodbye. It’s just a “see you later.” Cliche, I know, but I believe it really is the truth. I know that one day we will sit together again and do the things we enjoyed here on Earth, because we have been given and accepted a promise.


A few quiet moments with Gramps, hours before he joined his Heavenly Father.

For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life. – John 3:16

I hope you have that knowledge too. The knowledge and assurance that death is not the end for a loved one, or for yourself. That one day you will be reunited, because it sure takes the sting out of death.

Am I still sad? Yes, of course. Not because I have no hope, but because of the missed opportunities I could have had with him or the opportunities my own kids will miss too. But, with the sadness comes rejoicing as well. How can I not be happy for him as he continues to live, living in triumph over death? There is still a funeral and memorial to come, but for now this will do. Goodbye is so hard to say, and yet…

“Welcome to Heaven, Harold! You are going to be missed down there because you were really loved. But don’t you worry, your family knows where you are and they are celebrating too. We have lots of time and I’ll show you around in a bit. But first, how about I show you a thing or two at canasta…”

Goodbye, Gramps.

Positive Post-it


What if you were given a fresh, new pad of Post-it notes that came with a requirement?

Let’s pretend I just gave you a pad and the requirement is that you could only use the notes to pass out encouragement to others, whenever and wherever you can.

  1. How would you use them? Sign them or make them anonymous?
  2. Where would you use them? Leave them in the open or hide them to be found as a surprise another day?
  3. Who would you leave notes for? Obviously you have friends and family that could use some encouragement, but have you ever considered leaving encouragement for strangers – maybe on the bus, at the restaurant, while you are shopping, or at work? Why?? Well, maybe the stranger did or said something that you noticed and deserves a compliment. There could be any number of reasons, but the cool thing is you get to decide.

With all the negativity floating around in the world these days, it would be nice to spread some love and encourage people instead of tearing them down. What do you think?

Are you up to the challenge?

**NOTE** Comment what you would do, or who you would encourage in the comments below. OR, if you want, I would really like if you could take a photo of your notes and post them in the comments. Let’s build a “blog post of positive!”