Get Fit Friday - Intermittent Fasting and Clean(er) Eating

I wanted to start IF (Intermittent Fasting) and eating clean(er) this week to help me manage my food intake. I got the flu end of last week and my wee one has the flu now. Call it an excuse if ya want, but I am a bit behind getting started on this. I ACTUALLY started yesterday.

IF is really nothing more than calorie restriction by limiting the number of hours you eat during the day. We naturally fast while we sleep each night and IF adds time to that natural fast, so all you have to do is add a few hours before and after you sleep. That's really all there is to it. 

16/8 (16 hour fast, 8 hours eating window) is really my favorite schedule. For me, it really just boils down to skipping supper.  This is really the easiest thing for me because I am sleeping when my body gets hungry and I can eat (And have COFFEE) when I wake up. I'll eat between the hours of 5 am and 1 pm. This allows breakfast and lunch. You can adapt it to skip breakfast if that works for you. 

Last time I did IF, I built up so that I  fasted for 24 hours twice a week. (really just skipping dinner one day and breakfast the next) It sounds crazy, but honestly, my entire body feels SO much better when it is not being forced to digest SO MUCH FOOD each day!

I will say this...GOOD healthy, nutrient-rich food is key. Sure, I COULD eat junk and I'd still consume less calories than before, BUT I will struggle through the fasting window. It's not all about the number of calories; what those calories come from is very important if you are going to have a successful fast.  The biggest lesson I learned is that eating sugar is followed by a very real, physical crash. Not fun. If I eat whole food and some good protein, I don't crash and I feel good through the fast, even the 24 hour one. (I use My Fitness Pal to help track what I eat)

Another note, WATER is super important. It is amazing how much worse I feel when I am not hydrated! Just like with eating, you can consume junk (diet drinks) and still reduce your caloric intake throughout the day, but you will FEEL better if you stick to water.

Finally, there are lots of apps for your phone that track your fast and let you know when it is time to eat and also let you know when your next fast starts. (I use Fast Habit) Besides that, it is totally flexible for you to structure your fasts so that they work for you and your schedule.

Much love!

K

Thursday's Thoughts on... Spiritual Warfare

Just a few weeks ago I shared my thoughts on how important our, well..our thoughts are. More specifically, how important it is to be aware of where we are focusing our thoughts.

Not surprisingly, THE VERY DAY after posting that,  all sorts of random memories started haunting me. Ever had days like that? It's like Satan himself is sitting on my shoulder saying "Remember when?" I tried to focus my thoughts on Christ and how He has changed me over the past 20+ years. Next, uncertainty filled me with anxiety.  I tried harder to focus on God and who He is. My thoughts were all over the place. I couldn't focus. I was simply a mess. I have days like that sometimes. Some days my emotions are all over the place and my thoughts bounce from one fear to another.

My point is only this...

Satan is crafty. He doesn't rest. He is persistent and patient.

Scripture warns us:

Be alert and of sober mind. Your enemy the devil prowls around like a roaring lion looking for someone to devour. (1Peter 5:8)

God's Word is also very clear about Satan's intent...

The thief comes only to steal and kill and destroy; 

and it follows with Jesus's purpose...

I have come that they may have life, and have it to the full. (John 10:10)

"Life to the full" sounds wonderful, don't you think?

Knowing the source of things like fear, depression, anxiety, compulsiveness, impulsiveness, loneliness, self pity, despair, etc. gives me comfort because I know that these are not more powerful than God. I know that they are already defeated.

I want "life to the full."

I also want the Fruit of the Spirit to grow in me. (Love, Joy, Peace, Patience, Kindness, Goodness, Faithfulness, Gentleness and Self Control - found in Galatians 5:22)

I find that when I am focused on God and who He is, my life is full and the Fruit of the Spirit grows.

I am reminded that we have to be alert. The devil is our enemy. He doesn't want to hurt or wound us; he wants to devour us. He comes only to kill and steal and destroy.

He has also been defeated. His future is certain. He may seem to have lots of influence now, but he is bound for eternity in hell.

And

No matter how intimidating Satan and his minions are...

HE who is IN ME is GREATER than he who is in the world. (1 John 4:4)

(Same for you, friend)

Much love and big big hugs!

K

Wednesday's Weekly Recipe - Mississippi Caviar

While looking for an "official" recipe for Mississippi Caviar, I discovered that this little appetizer goes by many names...most DO have something to do with being "Southern," so I am including it in my Traditional Southern Foods thing I have going on Wednesdays this year. Whether you call it Redneck Caviar, Georgia Caviar, Southern Caviar, or Mississippi Caviar, it is a super easy appetizer rarely leaves left-overs.

Ingredients

2 (15-ounce) cans black-eyed peas, rinsed and drained
1 large red bell pepper, seeded and finely chopped
1 large banana pepper, seeded and finely chopped
1 large jalapeño, seeded and finely chopped (optional)
1 cup finely chopped red onion
2 garlic cloves, minced
1/3 cup extra virgin olive oil
3 tablespoons red wine vinegar
1 teaspoon salt
¼ teaspoon freshly ground black pepper

Directions

Combine all the ingredients in a medium bowl and toss to coat.   Chill for at least 2 hours before serving with tortilla chips or pita chips. 

If you don't cook with peppers much, here's a general rule of thumb: 

the smaller the pepper the spicier it will be.  

While the large banana pepper may seem intimidating, it’s got a mild tangy taste that won’t pack much heat.  Jalapeno on the other hand can range from mild to spectacularly hot.   Always use gloves when handling jalapenos and be sure to taste the pepper before adding with abandon.  

Tuesday Tips and Tricks - Getting Organized - Bathrooms

I mentioned at the beginning of the month that I have some maintenance to do in my bathrooms. This week I am going to take care of one of those... the grout.

No, I have not grouted anything before in my life, but there's a first time for everything and I am not afraid to try something new.

My bathtub and my shower have spots where the grout is missing. There are also areas where the hubs used silicone to seal these spots and now there is mildew under the silicone. (yuck) At some point we are going to completely redo the bathrooms, but this will help the aesthetics until then.

If your grout is in good condition, then all you need is a little bleach mixed with water and a scrub brush to brighten it up.

Now, if you need to do some repair work, here's the best set of instructions I found...
You will need:

 Grout

 Grout sealer

 Grout saw

 Bucket

 Wooden dowel for mixing

 Putty knife

 Paintbrush

 Dustpan brush

 Masking tape

 Sponge

 Water

 Cloths

Step 1 - Inspection

Fully examine the entire shower unit to find every instance of cracked grout that needs to be repaired. Stick a small piece of masking tape next to each so that you do not lose track of it. Examining all the points of damaged grout will also enable you to determine the method of repair that is required. Grout that has remained firm despite being cracked will need to be treated differently to that which yields to pressure or flakes away.

Step 2 - Gather Tools and Equipment

Be aware that grout is available in different colors and, if possible, you should take a loose piece of the cracked grout with you to the hardware store so that you get the correct shade. Do not worry if you cannot get the exact match as slight shade amendments can be made by adding more water or grout mix to lighten or darken it respectively.

Step 3 - Remove Grout

Using a grout saw, remove the cracked grout by carefully running the saw across it so that you do damage the surrounding tile or any undamaged grout. Only follow this procedure for sections of grout where the damage is extensive. Hairline cracks that do not appear to have affected the integrity of the grout can be rectified with grout sealer. Once this process is complete, use a brush to clear away the resulting dust so that you are working with a clean surface that will allow the new grout to take.

Step 4 - Mix Grout

Mix the grout in a clean bucket in accordance with the instructions, making slight adjustments with small additions of water or additional grout to obtain the correct shade.

Step 5 - Apply Grout

Apply the newly mixed compound to the holes created by removal of the old cracked grout. Gather some grout onto a putty knife and smooth it into the hole as cleanly as possible until the hole is filled. As you go along, even out the surface of the new grout with a water dampened finger or a putty knife with a rounded tip. Use a damp sponge to gently wipe away any excess from around the repair site and the surrounding tiles, taking care not to dislodge the tiles or remove the grout you have just applied. Allow the grout to dry completely in accordance with the manufacturer’s advice and return to it to use a cloth to buff away any traces of grout remaining on the tiles.

Step 6 - Seal

To protect your work and to reinforce the sections of minor damage, such as hairline cracks, apply some grout sealer after the grout has dried. Leave this to dry thoroughly in accordance with the instructions before using the shower again.

Happy Grouting!!!!


Much love and big hugs!
K

Monday Motivation

I know I am not the only one who struggles with the idea that "perfection" is the goal. Somewhere along this journey, I started believing that unless I did something perfectly, I'd failed. I know that this was my attitude in college with respect to grades (which ultimately lead to me dropping out), but I'm not sure WHEN this lie took root in my thoughts. 

I guess this is what gave birth to anorexia in my late teens and early twenties. I remember thinking "If I'm hungry, I can't be gaining weight" and "If everyone thinks I'm too thin, then I can't be fat." Twisted, yes. Never said it wasn't. Glad that chapter is over. 

This is a topic Perry and I discussed at length. I do believe that the root of whatever lead to my suicide attempt last year was born out of the idea that I was expected to be perfect. Well, that's not exactly right... more like "if I'm not perfect, then I'm a failure." 

So, this week, remind yourself often that it's totally okay not to be perfect. Do your best. Make choices that your future self will thank you for. Don't compare yourself to others; they weren't given the same talents, abilities, or skills as you, nor were they given the same responsibilities.