Grace and Good Coffee

Finding grace and good coffee to survive every day.

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one week with intermittent fasting

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Results after week one of following the 15:9 intermittent fasting (IF) plan (each day has a 15 hour fasting window, and a 9 hour eating window):

Cravings have disappeared. 💃🏼

Appetite is curbed; I get full faster when I eat. 🙅🏼‍♀️

I no longer have “sugar rush” if I eat carby foods. 🥯

Hunger is rare, and easily satisfied with hot tea. ☕️

I have more energy and focus. 🤓

I’ve lost 5 pounds. 🎉🎉🎉🎉🎉

I did not change any of the things that I normally eat, and I didn’t deprive myself during my eating window. I ate as I normally do; the only change was the timeframe in which I ate.

Saturday is my designated relax day; I allow myself to eat/drink after 6pm because we all need a break from strict routines every now and then.

And after that…

I AM READY FOR WEEK TWO! 😃

Blessings,

Emily

tea to the fasting rescue!

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If you’re thinking of going on this intermittent fasting (IF) journey with me, every now and then you’re going to feel a twinge of hunger. Our minds and bodies are resistant to change, even when the change is good. So you’ll need some tools in your arsenal to combat the saboteurs, and this is where tea is everything.

During your fasting window, you have to stay away from anything that drives an insulin response, but that doesn’t knock absolutely everything. Unsweetened and unflavored teas, black coffee, and of course water are all allowed! But absolutely NO additives like milk, cream, or any sweeteners at all – whether natural or not. Which is exactly why I save my coffee until my eating window opens; hello, you gorgeous cream and sugar; come to mama! 😍

So if I feel a hunger twinge during the morning hours of my fasting window, I answer it with a cup of ginger or green tea (caffeinated), which is great because it also helps me to get my brain going in the morning. Almost immediately after I start drinking my tea, my urge to eat is gone! For nighttime hunger or cravings, I usually go for Oolong tea, which is naturally caffeine-free, and also works wonders for subduing your appetite.

I never ever thought hot tea would work as a natural appetite suppressant. Discovering this little trick has been a game-changer for my journey with IF. I hope it helps you as well!

Cheers to better health! 🙂

Blessings,

Emily

intermittent fasting (IF)

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Along this path towards overall health, I’ve recently discovered another gem used to increase health and longevity: intermittent fasting (IF).

I’m sure most of us have all encountered the idea of fasting at some point, whether for religious purposes or for medical necessity. And never has it ever been fun. So when one of my friends first mentioned to me that she was doing IF, I nodded and smiled and asked a few questions, all the while knowing I had ZERO desire to take part in it myself. Boy was I ignorant.

Fast forward a few months after that conversation, as the crappiness of being unhealthy started taking a bigger toll on how I felt, I shared my struggles with this friend, and once again she brought up IF. This time, I felt bad enough to start researching. And everywhere I looked, people were raving about the benefits of IF. Then I randomly saw an article about it posted on a health site that I regularly follow. It appeared that all signs were pointing to IF, and how it might be exactly what I should be doing.

Well amigos, here I sit. I’m doing this IF thing, and dern if I don’t feel better after just a few days of it.

It’s not hard at all. I have no idea why I was so obstinate for so long. Oh wait, yes I do. That’s kinda my thing. Sigh.

Anywho, the idea is that you eat within a specified timeframe every day, and then you have a fasting timeframe. There’s no counting things, or not eating certain things, or only eating certain things. The goal of IF is to simply allow your body to fast long enough that it begins to utilize the sugar stored up in your fat cells as energy, before you eat again.

But this one small goal of IF leads to SO many bigger-picture health advantages. Because you can only eat during a certain window of the day (which you determine), you also naturally end up consuming less calories each day (barring you don’t go berserk during your eating window). Other amazing things start happening inside your body as well, as it is allowed to basically “reset” during the fasting window.

From everything I have been reading, it appears that consistent IF actually increases longevity, insulin sensitivity, AND decreases the risk for type II diabetes, heart disease, and even cancer. I’m sure there are many other health benefits that I have yet to discover, but I’ll keep researching and sharing! 🙂

First, you have to get over the word “fasting”, which makes you envision yourself starving in the desert for days without food. Possibly considering that buzzard for dinner. But this is simply not reality.

For example, right now, I’ve decided that my fasting timeframe is from 6pm to 9am. I don’t eat anything after 6pm each night, until 9am the next day. This equates to 15 hours of fasting, most of which I am sleeping away. Eventually, I may increase the fasting window to 16 hours, depending on how everything goes with the 15-hour fast.

I’ve read quite a bit about IF in the last few weeks, and the general consensus is to start slow and work up to your desired fasting-window goal. Start with fasting for 12 hours, and then slowly increase as you have success. So far, I have nothing but good news to report. My energy has increased, my appetite has decreased, and I just FEEL better.

I’ll post a link below for a quick intro to IF. If you’re interested and open-minded, give it a read, do a little googling of your own, and let me know what you think about IF. And please – if you have ANY health conditions, be sure to discuss this with your doctor or medical professional before you start any new eating or fasting plan.

How Intermittent Fasting Can Help You Lose Weight

I’ll be posting more about IF as I gain more knowledge and experience with it. Here’s to better health! 🙂

Blessings,
Emily

healthy hair care

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It’s been a good while since my last post! Honestly, I have been working my fanny off at the old day job, and I’ve just been too exhausted most nights to write. All the extra work paired with the horribleness that March always brings (my ho-hum adult birthday, followed by my beloved and dearly-missed daddy’s birthday, the death star pollen, and the “ides of March” reminding us that taxes are due soon), easily pegs this month as my least favorite of the year.

But, I digress.

I wanted to share something with you all that I recently discovered, and was really quite shocked to find.

First, for those of you who don’t see me on a regular basis, I have to start by telling you that I have long hair. Like all the way down my back long. It’s longer than it’s ever been, and not really on purpose. After childbirth, when every last strand of my hair seemed to be falling out, I thought I might actually end up a bald eagle. But once my hair finally returned, it came back with a vengeance. It grew thicker and longer than ever before, much faster than this tired working mama could manage to tame in any manner outside of a mom-bun. So there’s that.

Now for the skinny.

All of a sudden one day, my super long hair started tangling a lot, and very easily. It was particularly difficult to brush out while wet after being washed. (I do use good quality shampoo and conditioner, and none of that has changed.) So my first inclination was to try a detangler. Once upon a time, I had used the Suave Kids Apple Detangler Spray, which you can find at Walmart. So I decided to give it another go. However, I quickly found that something had obviously changed with the recipe since I had last bought and used it.

After just a few days of using this Suave mess when brushing out my wet hair, it actually made things worse! With each passing day, I had more and more tangles than ever before, and I could literally see the damage it was doing to my hair. What a brilliantly deceptive product they’ve created; use this stuff to detangle your hair, which actually makes your hair more prone to tangles over time, which means you’ll need to use/buy more detangler. Genius!

But as my Grandma used to say, I didn’t fall off the turnip truck yesterday.

So I gathered my mama-wits about me, and remembered something I once used every day when I had the time to flat-iron my hair. Lanza Healing Oil. This stuff is LIQUID GOLD! After finding my long lost bottle of it and using just one dime-sized application on my wet hair, my wetbrush glided right thru without any snags. And after my hair had dried, it was shiny, healthy, and beautiful! Sha-zam!

After adding this product back into my routine a couple times a week (post-wash), my hair has been exceptionally gorgeous. And no more tangles! 😃

Do yourself a favor, and get a bottle of this magical oil. Even if you use it every single day, you only need a small (dime-sized) amount each time. So it will last months and months, and your hair will thank you!

Lanza-oil

Blessings,
Emily

CBD oil, not snake oil.

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My husband is a huge advocate for cannabis (CBD) oil. He knows a great deal more about it than I do. He could tell you about the importance of purity (third party) testing, the different concentrations, all the many ailments it can be used to treat, etc. I know very little about it, but I do know that cannabis has been shown to kill cancer cells.

After Mama was diagnosed with cancer, all I could think about was the type of treatments insurance would cover. How the insurance company would essentially give the doctors their blessing to pump poison into her body to (hopefully) kill the cancer cells. But the problem with chemotherapy is that it’s not selective to only killing the bad cells; it kills the good cells too. And don’t get me started on radiation.

Do y’all know that chemotherapy was derived from mustard gas? Yes, the same kind that’s used in war to kill an enemy.

When will this antiquated cancer treatment be updated? When will scientists be able to harness the power of the amazing human immune system to kill cancer, rather than disabling the body’s natural defenses? And when will the insurance companies cover other types of treatments that have been shown to cure cancer, without completely wrecking us?

For now it seems the best answer is to help yourself, using your own good sense and finances to try to avoid cancer altogether. A lot of that involves eating well and exercising. But if you’re like me, and you’re at a greater risk because cancer runs in your family, you may want to go a step further.

This past weekend, my husband and I made at stop at our local health store before heading to see Mama again. I bought some CBD gummies for her, and a dropper bottle of CBD oil tincture for myself. My Mama is old-school and I knew introducing something like this outside of her doctor’s orders was going to be a challenge. So I was thinking the gummies might be the smallest bear to fight. Thankfully, she accepted the gift and started taking them right away. I asked her to take a leap of faith with me, and she did.

So in turn, I started using this Plus+ CBD Oil to help me with being able to relax and sleep better at night. It has amazing reviews, and was one of the first CBD companies to be certified by US Hemp Roundtable – meaning their products can be tracked “from seed to shelf”… Which as my husband pointed out, is extremely important to make sure you’re not buying “snake oil”.

I’ve been using it now for a few days, and so far I have definitely noticed a difference. It has a very light and pleasant taste, thanks to the mint and monk fruit they added to it. (I’ve tried other brands, and some of them are truly gag-worthy.) So this new addition to my nightly routine is a breeze and a blessing!

If you haven’t looked into all the healing properties of CBD oil, please do. Chances are, you or someone you know could benefit from it. I’m not saying it’s the answer to everything from cancer to the zombie apocalypse, but I’m certainly not saying it isn’t. And I’m open to absolutely anything that will help my Mama.

We’re still praying for complete healing, in His name. Please pray with us.

Blessings,
Emily

roses are red, and so is wine.

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wine-glass

A few months after Grace was born, David and I went out to enjoy our first date night sans bébé. I was so excited to FINALLY get to enjoy my favorite adult beverage with dinner that I could hardly sit still. “Red wine, please!”

A small carafe later (about 2 glasses), David was driving us back home, and I started to feel funny – a little achy, a little cold, and definitely not myself. By the time we got home, our date night had come crashing down. I was convinced I had contracted the flu. I was hurting everywhere, and I was so cold that my teeth were chattering. I immediately hopped into a HOT shower, desperate to get warm somehow.

[I had experienced this type of thing before, but never knew exactly what it was; I always assumed my body was fighting off a bug, because by the next day I was usually right as rain.]

My Corpsman hubby had the good sense to give me Benedryl, just in case I was having an allergic reaction to something we had eaten. And within an hour or so, I was feeling much better.

Since all ended well, we never really thought much more about that night, until it happened again on our next date night. Same symptoms, same solution. The next day we talked about everything, and the writing was on the wall; the only thing I had consumed on both nights was red wine.

I started Googling and quickly discovered other stories where new moms had developed new allergies after giving birth. Some could no longer wear certain fabrics, some couldn’t enjoy the same foods as before baby, and some were just like me. My new crux just happened to be one of my favorite things on Earth – RED WINE.

I wanted to cry. After over a year of refraining from all alcohol, the only thing I had missed was red wine. The only thing I wanted was red wine. And now I couldn’t have it.

I did so much research on the subject that I could probably write a thesis on it. But what it boils down to is sulfites. Everything I’d ever had this type of reaction to was chock-full of sulfites. And these little suckers just happen to be a natural byproduct of the wine-making process, with red wine containing an especially high quantity of them.

As a new mom, my body was no longer tolerant of sulfites – even in small quantities. So in spite of all the wonderful health benefits of red wine, it could no longer be a part of my life.

For 2+ years now, I’ve been avoiding wine. I’ve turned down many glasses, and explained to countless people why I can’t have it. I’ve tried to find a new boo, but nothing else is as easy to pour, order, or love. (Skinny vodka drinks come in as a close second, but that’s for another blog.)

This past weekend, EVERYTHING CHANGED.

I decided to get brave and try something I had read about online, and IT WORKED! Not only did it prevent any type of negative reaction, but it also made the wine taste AMAZINGLY pure, without any of the bitter aftertaste. Introducing my new boo-thang, available on Amazon:

I wasn’t sure if the Ullo Wine Purifier was going to work to actually remove the sulfites, which is why I waited until the weekend to try it (even though it arrived in a very timely manner – on Valentine’s Day). When I woke up on Saturday (and Sunday) morning without so much as a headache, I was doing my happy dance!

Now I know this might seem like a silly thing to be excited about (especially if wine isn’t your thing). But to me, this is a huge deal. Especially now that I’m trying to be purposeful about the things I consume. Sure, there are plenty of “skinny drink” recipes out there for cutting calories, but they don’t carry the same health benefits as wine. So for me, now that I am able to drink it again, I am ECSTATIC.

For those of you who are curious about wine’s health benefits, I did some searching online and I’ve cataloged a list below. If you’re unsure about any of these, please feel free to do your own research and let me know what you find! I’ll site sources throughout, but beware the annoying and sometimes browser-crashing ads that can appear on some of these sites.

Before I get started, it is certainly worth mentioning that these benefits apply to a single serving of wine, which is only 5 ounces. So be careful, and don’t overdo it. Otherwise, you can cause more harm than good. And remember, while the American Heart Association does not support drinking for non-drinkers or those at risk of alcoholism, those who already imbibe may continue light drinking for positive heart health.

WINE BENEFITS:

1. CONTAINS ANTIOXIDANTS

Wine is full of antioxidants, which attack those pesky, cancer-causing free radicals. In a study done by the University of Barcelona, scientists found that the phenols in white wine had equal, if not higher antioxidants, than those in red wine. (So in this instance, white wine may actual be better than red.)

2. BOOSTS THE IMMUNE SYSTEM

While you shouldn’t stop taking your daily vitamins, drinking a glass of wine a day can give your immune system a boost. Moderate alcohol consumption can actually help to ward off infections and keep your immune system in check.

3. INCREASES BONE DENSITY

As we get older, our bones naturally become more brittle. Red wine actually increases bone density and reduces the chance of osteoporosis; it has high levels of silicon, which is great for bone mineral density.

4. REDUCES THE RISK OF STROKE

Moderate consumption of wine (and alcohol in general), can prevent blood clotting. Wine acts as a natural blood thinner, breaking up any blood clots that could lead to a stroke. This lower risk of blood clotting is more beneficial to females than males.

Red wine, in particular, contains phenols that act as a blood thinner in a similar regard to aspirin – and resveratrol is mostly to thank. This article by the National Stroke Association states that the resveratrol found in red grape skins can protect against stroke when the grapes were turned into wine.

[If you’re looking for a red wine high in resveratrol, opt for a nice glass of cabernet sauvignon.]

Consumer beware: while light to moderate consumption may be good in preventing a stroke, heavy drinkers are more likely to have the opposite effect, resulting in a higher risk of heart attacks, not a lower risk. So like all things in life, moderation is key.

5. LOWERS THE RISK OF HEART DISEASE

The tannins found in red wine contain procyanidins (phenols which neutralize free radicals), which have proven to be effective in preventing cardiovascular disease.

According to WebMD in a study by researchers at the Israel Institute of Technology, Haifa tested the effects of red wine on the health of blood vessels. After 21 consecutive days of consumption, they found that blood vessel cell health was enhanced, improving the overall flow of blood. This increases the health of the heart, lowering the risk of cardiovascular disease.

6. DECREASES BAD CHOLESTEROL

Those procyanidins in red wine that promote a healthy heart also promote lower cholesterol. Reservatrol also decreases LDL (bad cholesterol), while increasing the HDL (good cholesterol). This also means that red wine benefits blood pressure, so if you’re suffering from high blood pressure or having trouble keeping your cholesterol levels on the good side, sip on a daily glass of medicinal red wine.

7. REDUCES THE RISK OF TYPE 2 DIABETES

If you are at risk for type 2 diabetes, wine may help. Resveratrol has been proven to improve sensibility to insulin. With insulin resistance contributing to type 2 diabetes risk, a nice glass of wine makes the list of things you can enjoy.

8. REDUCES THE RISK OF CANCER

In the battle against cancer, wine is on your side. The risk of colon cancer, prostate cancer, and breast cancer can be reduced by drinking a glass of wine. The antioxidants combat nasty free radicals that allow cancer to thrive. Red wine is especially beneficial, because the resveratrol that fights against heart disease also fights against cancerous cells.

Researchers at Harvard Medical School found that:

“Men who drink an average of four to seven glasses of red wine per week are only 52 percent as likely to be diagnosed with prostate cancer as those who do not drink red wine. In addition, red wine appears particularly protective against advanced or aggressive cancers.”

9. IMPROVES COGNITIVE FUNCTION

It may sound crazy, but drinking a single glass has shown to improve brain function. The chemicals in red wine prevent the brain’s neurons from dying off. As a result, it protects the brain from dementia while slowing the onset of neurodegenerative diseases like Alzheimer’s and Parkinson’s.

10. PROMOTES LONGEVITY

When you hear about healthy living and longevity, the Mediterranean diet comes up quite often. At the core of that diet, beyond olive oil and vegetables, is red wine. Once again, it’s resveratrol for the win.

Researchers at Harvard Medical School found that resveratrol activates a protein that acts as an anti-aging agent. The interaction increases overall health, thus promoting longevity.

And that’s it!

Hopefully this list (and my crazy sulfite story) is helpful. If you are a non-drinker, please do not start now, based on this blog! But if you enjoy an adult bevvy from time to time, consider giving red wine a try. And remember, moderation is key. A single serving of wine is 5 oz.

Cheers! 🙂

Blessings,
Emily