Friday, November 15, 2019

The Lighter Side of Weight Loss: Chapter Twenty-two


The Lighter Side of Weight Loss
By Sandra Warholic Seeley

Chapter Twenty-two

I’ve taken the advice of someone who commented on a previous post of mine, Chapter Seventeen to be exact. She suggested Why Not learn to Line Dance. So this week I found myself at my local YMCA in a huge room with beautiful hardwood floors, floor to ceiling mirrored wall, a husband/wife team of instructors and a weekly $2.00 class fee. What could go wrong?

Let me just say class did not start well for me. I have never learned to dance. Even in high school, which was about a century ago, I was the wallflower observer at dances. At weddings, I pretended to have a good time, while others danced the evening away. My daughter once convinced me to take a group East Coast Swing lesson at Wightman School in Pittsburgh with Bobby D. I was so lost that a gentleman named Kennedy (first name), took pity on me by taking me out in the hall for private remedial instruction. I’m happily married (most of the time), but my daughter still refers to Kennedy as my boyfriend. Anyway, you now have an idea of my dancing skills.

So back to The Electric Slide which was the first of three dances taught at the YMCA. The first problem was that everyone but me seemed to already know how to do this dance. Note to self: Never stand in the very back of a Line Dance class because everyone will eventually turn around and you will be leading the class! Choose the middle. I was so lost, I retreated to wallflower status, holding back tears and judging the distance to the exit door leading to my car.A female “Kennedy” took pity on me. Again, I had remedial instruction, and was encouraged to stay.

The next two dances were the Ah Si! and Ms.Jody’s Thang, which were new to everyone. Was I actually dancing? Was I actually enjoying myself? Was that me getting a dancing compliment from Instructor Paul? Is there hope for me after all?

This post is WW related because I went home and practiced these dances all week by printing out the dance steps and dancing along with YouTube videos. At my WW workshop today, I earned a 1.6 pound loss, which kicked me off my plateau (see Chapter Twenty-one). This reinforced WW Truth #5: Fun Wins from a recent WW Weekly.

Next week in dance class, we will be learning The Texas Waltz and Fly Me To The Moon Line Dances. I plan on being there and will “Dance Like There’s Nobody Watching!”

When my third child has a wedding reception, I plan on being at goal and dancing like the world is watching in awe!

Until next week, conquer your insecurities and be happier.

Sandra Warholic Seeley - All my life, and half of someone else's, I have lived in a humorous place called Earth. My muse is a tiny menehune from the island of Oahu in Hawaii where I lived for a year. Ernest Hemingway once sat under the exact same coconut tree where I did most of my writing. I'm also a sensitive to criticism Virgo who loves to get paid for writing and speaking funny stuff. Even though my mind is filled with volcanic ash residue and I'm still finding sand in my shorts, I will continue to write until my muse retires or I run out of pretty blue drinks, whichever comes first. Don't be bashful, email the author.

Saturday, November 09, 2019

The Lighter Side of Weight Loss: Chapter Twenty-one

The Lighter Side of Weight Loss
By Sandra Warholic Seeley

Chapter Twenty-one

Help! I’m stuck on a plateau. I’m thinking before I call for a Black Hawk helicopter rescue mission, perhaps I should try to help myself climb down the WW Mountain. There’s no need for an air evacuation just yet, although I have it on good authority that the Army personnel inside these beasts actually look forward to the challenge of accomplishing any mission. I will keep them on speed dial, just in case.

Make no mistake about it, our WW plateaus are active battlefields filled with danger. Should we just stagnate, and hope for weight loss? Should we whine about how the WW program is not working? Should we be jealous of all the Lifetime WW members whose fat just magically disappeared? Or should we stand up and fight for ourselves?

So as of right now, you have all been deployed. I’m moving you into position for military action. We have already formed a united front in this combat zone.Let’s get off this plateau together. Personally, I’m going back to our basic training. But this time, I’m exerting more effort. We can do better at tracking, portion control, more zero point foods, measuring (food and ourselves), weighing (food, not ourselves), water consumption, mindset, activity and reality checks.

Keep in mind that geographical plateaus are important. They are storehouses of minerals such as gold, silver, coal, iron and manganese. I have no idea why I need manganese, but perhaps these rich deposits on my plateau are causing weight gain. Therefore, I am limiting my manganese, and opting for more gold and silver on my downward trek off this mountain.

Let’s go troops. I’ll lead you in our military cadence:

I don’t know but I been told, zero points are good as gold! Sound off! One, two, Sound off! Three, four.

Until next week, keep marching downward, stay strong and be happier.

Thank you for your service.


Sandra Warholic Seeley - All my life, and half of someone else's, I have lived in a humorous place called Earth. My muse is a tiny menehune from the island of Oahu in Hawaii where I lived for a year. Ernest Hemingway once sat under the exact same coconut tree where I did most of my writing. I'm also a sensitive to criticism Virgo who loves to get paid for writing and speaking funny stuff. Even though my mind is filled with volcanic ash residue and I'm still finding sand in my shorts, I will continue to write until my muse retires or I run out of pretty blue drinks, whichever comes first. Don't be bashful, email the author.

Saturday, November 02, 2019

The Lighter Side of Weight Loss: Chapter Twenty


The Lighter Side of Weight Loss
By Sandra Warholic Seeley
                                                                               
Chapter Twenty                                                                 

Driving through a thick fog is frightening and dangerous. Living in a cloud of fuzzy thinking can have equally disastrous results. One way to clear the fog is to take responsibility for our own actions.

People just seem to blame others for their own actions. For example, I was almost killed in a grocery store parking lot. I was pushing my grocery cart back to my car. A lady started backing up her car even though I was already past the middle of her trunk. I literally accelerated my body from 0 to 60 to avoid this collision. She rolled down her window and proceeded to tell me how this was my fault. I exchanged a few angry words with her, and wished her good luck with the “not my fault” defense when she injures someone with her carelessness. A simple, “I’m sorry, I didn’t see you” apology would have helped return my blood pressure to normal.

This incident had me thinking about all the times I’ve blamed others for my weight gain. In an instant I can descend into Dante’s third circle of Hell: Gluttony. Wow, is it ever foggy in here. I’m so angry, stressed, happy, tired, bored (choose your own adjective) that all I want to do is eat.

Applying for my Real ID card made me want to eat mindlessly. If you think you have the correct documentation, you will be wrong. Just send for a new birth certificate and wedding certificate right now to save yourself a lot of aggravation and smart points.You will also spend hours waiting to find out that you need new stuff. Be sure to have breakfast before you go to the DMV. I’m proud to say I did not succumb to gluttony. I took my ticket showing my place in line, went home to make a nutritious breakfast, ate it leisurely, went back to the DMV where they still hadn’t called my number two hours later and waited some more until my number was finally called. Score: DMV 0 vs Me 1. I’m finally learning the rules of the WW Game of Life. Thank you Milton Bradley and Coach Kathy.

I recently discovered author, Peter De Vries, who said, “Gluttony is an emotional escape, a sign something is eating us.” So let’s not get eaten alive. Let’s accept responsibility for our actions and emerge from our foggy thinking into crystal clear clarity.

Until next week, be happier and thinner when you smile for your Real ID card.



Sandra Warholic Seeley - All my life, and half of someone else's, I have lived in a humorous place called Earth. My muse is a tiny menehune from the island of Oahu in Hawaii where I lived for a year. Ernest Hemingway once sat under the exact same coconut tree where I did most of my writing. I'm also a sensitive to criticism Virgo who loves to get paid for writing and speaking funny stuff. Even though my mind is filled with volcanic ash residue and I'm still finding sand in my shorts, I will continue to write until my muse retires or I run out of pretty blue drinks, whichever comes first. Don't be bashful, email the author.

Friday, October 25, 2019

The Lighter Side of Weight Loss: Chapter Nineteen


The Lighter Side of Weight Loss
By Sandra Warholic Seeley                         
Chapter Nineteen

WW just challenged me to eat the rainbow. My first thought was that’s great, I love rainbow sherbet! My second thought was this challenge is better than the ice bucket challenge! In third place came the thought that I can’t remember the sentence that helped me remember the colors of the rainbow in order.

So I’ve created my own sentence that I’m hoping will rainbow-lize your future meals: Rush out yonder, go buy interesting vegetables!

Once you’ve purchased the rainbow, I suggest you set a beautiful table and ask Duke Ellington to set a “Mood Indigo” for you while you eat some indigo and violet. My personal favorites are black cherries, plums, prunes, raisins and purple eggplant. I lied. These are not my personal favorites. In fact, I’ve never even tried eggplant, which I hope to change when I rush out yonder!

I’m calling on my 1984 self to channel Rainbow Brite back into existence. We all need this brave young girl to make our world, hearts and bodies lighter by infusing our darkness with color. In the meantime, I suggest we all eat more colorful foods.

When temptation comes calling, think of him as a leprechaun or Hawaiian menehune playing tricks on you.These mischievous imps do not want you to find their pot of gold at the end of the rainbow. But we have the tools to outsmart Mr. Temptation. Eat that United Dairy rainbow sherbert, track the half cup serving for 7 smart points and stay within your point range for the day.

We are all searching for that elusive pot of gold, otherwise known as GOAL-ED! It’s there waiting for us. We all have to believe in our dreams and work hard enough to achieve them. And remember that “Somewhere over the rainbow, dreams that you dream of really do come true.”

Until next week. Keep dreaming, choose color and be happier!

Sandra Warholic Seeley - All my life, and half of someone else's, I have lived in a humorous place called Earth. My muse is a tiny menehune from the island of Oahu in Hawaii where I lived for a year. Ernest Hemingway once sat under the exact same coconut tree where I did most of my writing. I'm also a sensitive to criticism Virgo who loves to get paid for writing and speaking funny stuff. Even though my mind is filled with volcanic ash residue and I'm still finding sand in my shorts, I will continue to write until my muse retires or I run out of pretty blue drinks, whichever comes first. Don't be bashful, email the author.

Friday, October 18, 2019

The Lighter Side of Weight Loss: Chapter Eighteen






The Lighter Side of Weight Loss                   
 By Sandra Warholic Seeley                                                         

Chapter Eighteen

I feel fairly certain that all of us have experienced the frustration of yo-yo weight loss. A recent WW Weekly reminded us to rewind in order to move forward. No matter how hard we wish that Duncan Windrunner, Roadrunner, Big Fun or Pulse toy would work again, it becomes stagnant unless we rewind that string!

I prefer to think of my weight loss journey as a carousel ride. Yes, I’m riding the up and down horse, but I’m moving forward in a counter clockwise direction (unless I’m a Brit, then my horse is cantering clockwise) at the same time. And guess what? I’m having a blast and I’m that little girl again who loves horses (note to Santa: I still want one for Christmas).

Close your eyes (after you read this) and come with me to Kennywood Park on a nostalgic trip to this Pittsburgh amusement park which also happens to be a National Historic Landmark. We head straight to the Merry-Go-Round to claim one of the 50 jumping horses, by-passing the 14 stationary ones and the lion and tiger and benches for old people. The ride start/stop bell clangs with urgency. We are mounted and ready to trot as the Wurlitzer Military Band Organ plays some of the happiest calliope style music in the world. Our eyes and hearts are shining as brightly as the 1500 lights accompanying us on this ride. We can still see Mr. Kennywood, Anthony Sacramento, the Merry-Go-Round operator for close to sixty years, weaving around our stallions to collect our tickets. And then we are merrily on our way, up and down in a rolling forward motion. I’m crying as I write this because I can still see Mom and Dad waving at me each time my horse takes me around to them. A few more tears because now I hear the calliope version of “Let Me Call You Sweetheart”, a song my Dad always sang to me. Stop the world, I DON’T want to get off, I’m having way too much fun!

Moving forward on my weight loss journey, I want my life to be a carousel ride. Yes, my weight fluctuates, but that makes the ride more interesting. It also makes me want to stay on my horse longer, like for a LIFETIME. I want to hear the music and see the kaleidoscopic colors of days gone by.

Let’s meet next year at Kennywood Park. We’ll sit on the bench that Cowboy Joe has been occupying for decades and swap weight loss “yarns” with each other. Of course, we’ll ride the Merry-Go-Round together and realize just how successful our carousel horseback ride has been. So reserve the date: May 2, 2020. See you soon.

Until next week: Climb on your horses, enjoy the ride and be happier!




Sandra Warholic Seeley - All my life, and half of someone else's, I have lived in a humorous place called Earth. My muse is a tiny menehune from the island of Oahu in Hawaii where I lived for a year. Ernest Hemingway once sat under the exact same coconut tree where I did most of my writing. I'm also a sensitive to criticism Virgo who loves to get paid for writing and speaking funny stuff. Even though my mind is filled with volcanic ash residue and I'm still finding sand in my shorts, I will continue to write until my muse retires or I run out of pretty blue drinks, whichever comes first. Don't be bashful, email the author.

Saturday, October 12, 2019

The Lighter Side of Weight Loss: Chapter Seventeen



The Lighter Side of Weight Loss
By Sandra Warholic Seeley

Chapter Seventeen

My computer operating system becomes obsolete and incompatible with everything on a regular basis. My iPhone apps need updated daily it seems. Therefore, I’ve decided to update me. WW has me contemplating my Why. But I’m taking it a step further and asking Why Not?

Why not add a few purple highlights to my winter white hair? So on a gorgeous October 1st in Pittsburgh, PA, I packed up some courage and entered La Beaute Hair Salon and Day Spa. I emerged several hours later with hair exactly as I envisioned it. Thank you, Renee!

My husband loves it. So on Day One, I suggested we go out to lunch to “test drive” my hair. Our young waitress remarked on it immediately. It felt so good to have a young person admire my 73 year old hair.

Such a simple change has lightened my mood as I struggle to lighten my body. And the best part? These are 100% human hair extensions that are supposed to stay taped in thru many hair washings. I plan to get my hair trimmed every 8 weeks and replace the previous color with something new. Perhaps red for Christmas, green for spring, etc.

So now I am contemplating other Why Nots such as Why not go ziplining even though I’m afraid of heights, but always thought it would be fun? If I were in the Divergent movie, I would want to be in the Dauntless faction! Why not take dancing lessons and learn to tango? So sexy, but husband doesn't want to take lessons. Hmmm, have to think about this one. So many Why Nots to think about. Life truly is too short to wear boring earrings or miss out on new experiences.

Which brings me full circle back to my “Why?” Along with Dylan Thomas, the poet, I honestly do not want to go gentle into that dark good night. I can no longer wait until I’m at goal weight to have fun, for “tomorrow is never promised” to anyone. And just maybe I’ll reach my goal faster if I’m enjoying myself along the way.

Until next week, I’m sprinkling all of you with sparkly, purple, fairy dust to lighten your spirits. Be chic and trendy to climb outside any boxes that have trapped you for years. Let your personality be a vibrant hue. Enjoy your ride and be happier!




Sandra Warholic Seeley - All my life, and half of someone else's, I have lived in a humorous place called Earth. My muse is a tiny menehune from the island of Oahu in Hawaii where I lived for a year. Ernest Hemingway once sat under the exact same coconut tree where I did most of my writing. I'm also a sensitive to criticism Virgo who loves to get paid for writing and speaking funny stuff. Even though my mind is filled with volcanic ash residue and I'm still finding sand in my shorts, I will continue to write until my muse retires or I run out of pretty blue drinks, whichever comes first. Don't be bashful, email the author.

Saturday, October 05, 2019

The Lighter Side of Weight Loss: Chapter Sixteen



The Lighter Side of Weight Loss
By Sandra Warholic Seeley

Chapter Sixteen



Did you ever have one of those days, weeks, months, years where everything takes a turn for the worst? I call these “There’s a Bone in My Jello” days. What are the odds that I would find a bone in my zero point, sugar free, black cherry jello? Trust me, it was not a cherry pit; life tossed in a humongous bone along with Adipic Acid (for Tartness), Maltodextrin (from Corn), Disodium Phosphate (Controls Acidity), Fumaric Acid (for Tartness), Aspartame (Sweetener) (Phenylketonurics: Contains Phenylalanine), Contains Less than 2% of Artificial Flavor, Acesulfame Potassium Sweetener), Salt, Red 40, Blue 1.

After reading these ingredients, I’m beginning to think the bone was healthier for me. It seems like acid was added to the jello for tartness, then something else was added to control acidity, then something else was added for more tartness, then a bunch of chemicals were added for who knows what purpose. Ingredients in bone: bone.

The point of this rant is that there will always be something in life that can derail our weight loss journey. I’m going to try to turn these “bones” into wishbones. I’m going to visualize always getting the bigger half of the wishbone. I’m not going to eat more junk when I want to weigh less. It’s not been scientifically proven that Red 40 is 40 times more potent than Blue 1, but I’m not taking any chances. I have a feeling that the more single ingredient foods I eat, the better off I will be.

My wish for you: Choose healthier and be happier.



Sandra Warholic Seeley - All my life, and half of someone else's, I have lived in a humorous place called Earth. My muse is a tiny menehune from the island of Oahu in Hawaii where I lived for a year. Ernest Hemingway once sat under the exact same coconut tree where I did most of my writing. I'm also a sensitive to criticism Virgo who loves to get paid for writing and speaking funny stuff. Even though my mind is filled with volcanic ash residue and I'm still finding sand in my shorts, I will continue to write until my muse retires or I run out of pretty blue drinks, whichever comes first. Don't be bashful, email the author.

Saturday, September 28, 2019

The Lighter Side of Weight Loss: Chapter Fifteen


The Lighter Side of Weight Loss
By Sandra Warholic Seeley

Chapter Fifteen

I owe my weight loss this week to an anthropomorphic, red, Jamaican-accented crab named Sebastian from Disney’s The Little Mermaid. My sister claims he’s a lobster, but my anthropomorphic research assistant, Zeus, discovered that Disney claims that Sebastian is a crab, yet their store sells Sebastian the lobster. So make up your mind Disney people.

So what did Sebastian do for me? Hard to believe, but I still have his cassette “Sebastian’s Party Gras” and a means of playing it while walking on my treadmill. I have not done any strenuous physical activity, such as walking on a treadmill, for many years due to degenerative arthritis in my lower back. But this week, I logged 8 miles, walking 2 mph through my pain.

Sebastian told me not to act like a sea slug. He also said to arise, wake up and face the morning sun. Then he got more adamant by telling me, “When the going gets tough, you got to show your stuff!” Followed by, “The harder the battle, the sweeter the victory.” Crabby Sebastian is just full of cliches, but that’s okay because he sings his cliches to sweet music involving percussion, drums, horns and other Jamaican flavored sounds.

Sebastian told Ariel that the human world is a mess. Isn’t that the truth? I’ve decided to spend less time worrying about messy situations and more time floating in a bubble under the sea, if only in my mind. When I surface, I will tally me bananas, which will always add up to zero points. Then I will tally me pineapple, mango, cantaloupe, watermelon, grapes, and strawberries, day in, day out and “Day- O” until my scale balances at goal weight.

Sad to say, I’m on my way, I hear the treadmill calling me. I won’t be back for many a day, Saturday to be exact. But three little birds told me and you not to worry about a thing ‘cause every little thing’s going to be alright.

So arise my Caribbean crustacean crabs, lobsters and WW friends. Until next week, don’t worry, be happier and move more.

Sandra Warholic Seeley - All my life, and half of someone else's, I have lived in a humorous place called Earth. My muse is a tiny menehune from the island of Oahu in Hawaii where I lived for a year. Ernest Hemingway once sat under the exact same coconut tree where I did most of my writing. I'm also a sensitive to criticism Virgo who loves to get paid for writing and speaking funny stuff. Even though my mind is filled with volcanic ash residue and I'm still finding sand in my shorts, I will continue to write until my muse retires or I run out of pretty blue drinks, whichever comes first. Don't be bashful, email the author.

Saturday, September 21, 2019

The Lighter Side of Weight Loss: Chapter Fourteen


The Lighter Side of Weight Loss
By Sandra Warholic Seeley

Chapter Fourteen

I call this chapter, “The Do and Don’t of WW,” so let’s get right to it.

Don’t drown your sorrows in a bottle or a cookie. They are equally addictive.

Eliminate the siren call of fragrances like freshly baked bread, movie popcorn and homemade goodies.

Drown out these smells with replacement bottles of Eau De Parfum of an old boyfriend’s aftershave (Canoe), my Dad’s cologne (English Leather), roses or your favorite flower, a new package of Crayola crayons, freshly cut grass, sawdust from Santa’s workshop, elementary school paste from a long ago time, evergreen trees, baby powder, Shalimar or your perfume of choice (Think “Scent of a Woman” and tango your troubles away!), summer mornings, etc.

All of these items smell delicious, but are inedible, except maybe paste. Remember the kid who sat behind you in first grade?

I may start a new business that will bottle an antidote for your particular culinary poison. I’m thinking of calling it “Take a Whiff.”

Did you ever notice that a lot of zero point foods look pretty, but don’t lure you to an early death with an enticing smell? I think WW should have their own version of 911 calls. Please send help, I’m about to walk into caloric quicksand. Oh, wait! I believe we have WW coaches that are here for me and you 24/7. Your coach/911 dispatcher will calmly tell you that with quicksand, the more you struggle in it the faster you will sink. If you just relax, your body will float in it because your body is less dense than quicksand. However, this dispatcher has never met my dense body! I may need Lassie to come to my rescue. Speaking of quicksand, when was the last time you saw a movie containing this substance? I think quicksand is now extinct. All the dinosaurs filled it up. And speaking of Lassie, are you too young to know this reference? Lucky you.

Moral of this chapter: Don’t fight the WW program. Go with the flow. Stop eating paste or your body will become more dense than quicksand. You don’t want to become landfill like T-Rex and his relatives.

Until next week, don’t be dense and do be happier.



Sandra Warholic Seeley - All my life, and half of someone else's, I have lived in a humorous place called Earth. My muse is a tiny menehune from the island of Oahu in Hawaii where I lived for a year. Ernest Hemingway once sat under the exact same coconut tree where I did most of my writing. I'm also a sensitive to criticism Virgo who loves to get paid for writing and speaking funny stuff. Even though my mind is filled with volcanic ash residue and I'm still finding sand in my shorts, I will continue to write until my muse retires or I run out of pretty blue drinks, whichever comes first. Don't be bashful, email the author.

Saturday, September 14, 2019

The Lighter Side of Weight Loss: Chapter Thirteen



The Lighter Side of Weight Loss
By Sandra Warholic Seeley

Chapter Thirteen

A very good friend of mine and Lifetime WW member, “K”, once told me, “You can’t fix a computer with a doughnut!” First of all, the sprinkles would mess up your keyboard something awful. I’m still trying to comprehend how computer cookies store my modest amount of data and where to find these tasty morsels. So there is no way doughnuts could come to my rescue.

Through much trial and error, I have found that doughnuts do not fix any problem, whether it is my husband, children, dog, work, siblings, friends, etc. In fact, it makes the problem worse. I still have my problem, but now I have guilt and remorse for sabotaging my own weight loss efforts.

Does this ever happen to you? It’s the day before your weigh-in day. You would get an A+ in tracking, water consumption, proteins vs carbs, Smart Points etc. for the whole week. But on that day before, it’s like your stomach is a bottomless pit that needs to be filled with garbage. Perhaps WW should have a psychiatrist on staff to get to the bottom of that pit and help you remove the trash in your life. Of course, this has never happened to me. Just sayin’.

WW often talks about being mindful, being present in the moment. I’m going to suggest playing Mind Games to manipulate myself into changing any negative behaviors. One of my games is going to be The Silent Treatment. Whenever my brain starts it’s incessant negative chatter, I’m going to give it The Silent Treatment, refusing to acknowledge its nasty comments.

Mind Game #2 is going to be Playing Hard to Get. When my mind/stomach both want junk food, I’m not going to respond to any text messages in a reasonable amount of time that they may be sending. You are so not getting me to eat beyond my Smart Point means.

My third Mind Game is called Making Someone Jealous. I can think of one person in particular who would not enjoy seeing me reach my goal weight. I’m going to add her picture to my weight loss vision board. I’m not really hurting her, just improving me.

In conclusion, I plan on being absent on the first Friday in June each year which is National Doughnut Day, unless I have reached my goal. In that case, I will have one favorite doughnut and savor it. It may be true that “America runs on Dunkin,” but I don’t!

Until next week, let me know how you play Mind Games with your relationship with food and be happier!

P.S.
When I Googled Mind Games, the above three were actual Mind Games people play in relationships with each other.



Sandra Warholic Seeley - All my life, and half of someone else's, I have lived in a humorous place called Earth. My muse is a tiny menehune from the island of Oahu in Hawaii where I lived for a year. Ernest Hemingway once sat under the exact same coconut tree where I did most of my writing. I'm also a sensitive to criticism Virgo who loves to get paid for writing and speaking funny stuff. Even though my mind is filled with volcanic ash residue and I'm still finding sand in my shorts, I will continue to write until my muse retires or I run out of pretty blue drinks, whichever comes first. Don't be bashful, email the author.
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