Tammy Fuller
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Archive Monthly Archives: February 2018

keto coffee

Why I Start My Day With Keto Coffee

I have been a coffee drinker since my Marine Corps days. Back then my First Sergeant taught me to make coffee that was more like mud. I would add a packet of hot chocolate to it to make it more tolerable. In later years I learned to make better coffee and would drink it with just a few drops of liquid stevia.

Once I discovered eating a ketogenic diet I also learned about keto coffee. Many people also call this Bulletproof Coffee. If you are going to be technical, Bulletproof Coffee is a brand name using specific products. This recipe is for a  generic version but you can also buy the Bulletproof brand of MCT oil and coffee.

I follow a ketogenic nutrition plan. This means that my body is adapted to using ketones for energy instead of glucose. To maintain this fat burning process I eat a high fat, low carbohydrate diet. Keto coffee is easy to make and supplies me with a generous serving of fat and deliciousness in the morning. On weekdays this is all I have for breakfast. It’s frothy and similar to a latte.

Read more about the keto diet here.

 

Keto Coffee

A delicious frothy coffee to add healthful fats and boost ketones for more mental clarity and energy. 

Course Drinks
Cuisine Keto
Prep Time 5 minutes
Cook Time 1 minute
Total Time 6 minutes
Servings 1
Author Tammy Fuller

Ingredients

  • 10 oz brewed coffee
  • 1 tbsp MCT oil
  • 1 tbsp grass-fed butter

Instructions

  1. Add ingredients to blender and blend until frothy. Be cautious when blending hot liquids. They sometimes splash out of blender.

Recipe Notes

Warning! When you first make this start slow with the MCT oil. It takes time for your body to get used to it. I would start with just one teaspoon for the first few days and gradually increase the amount up to one tablespoon. Otherwise you may end up with what's known in the keto community as "disaster pants."

emotional hunger

Understanding the Difference Between Physical Hunger and Emotional Hunger

hungry

Physical Hunger vs. Emotional Hunger

  • Have you ever had the urge to eat even though you just recently ate? This used to happen to me all the time. I would eat a great lunch and as soon as I got back to my office I felt the urge for something sweet.
  • Have you ever eaten just because it was time to eat and you weren’t even really hungry? Me too. All. The. Time.
  • Have you ever kept eating past the point where you were stuffed? Yep. Me too.
  • Feeling the need to reward yourself with comfort food after a rough day? Totally!

As part of my weight loss journey I’ve been learning a great deal about the differences between physical hunger and emotional hunger. Distinguishing the difference between the two is one of the most important skills when working on decreasing overeating.

Physical Hunger

One of the best indicators of actual physical hunger is that any food will satisfy it. If you are hungry for just an In N Out burger and nothing else will do it’s likely that you’re feeling emotional hunger. Physical hunger occurs after some time has passed since your last meal. It comes on gradually and you can wait. In fact you may find that if you wait, the hungry feeling goes away for a while. You may have a rumbling sound or an empty sensation in your stomach. One key point is that satisfying true physical hunger doesn’t make you feel bad or guilty.

Emotional Hunger

Emotional or psychological hunger is a desire to eat even when you are not physically hungry. It can come on suddenly and feel very urgent. You may feel that you need to eat immediately. When trying to satisfy emotional hunger you tend to eat more – you have difficulty stopping when you are full. You may also crave a specific food. Emotional eating tends to trigger guilt, shame and a sense that you are powerless over overeating. It may satisfy you temporarily but since the root problem isn’t fixed, the hunger returns. The problem may be unmet emotional needs, the discomfort of feeling negative emotions, stress, anger, depression and boredom. It can even be simply out of habit.

Take Action

To start becoming more aware of how you feel when you are hungry try journaling for the next week or so. Each time you feel hungry or you just want to eat, write it down. What are you thinking about? What physical sensations do you have? Start to look at possible triggers for overeating. Once you can identify your triggers you can begin to take action. You can limit the triggers or develop alternate healthy behaviors.

Remember that emotional eating does not solve the problem you are trying to numb and you add problems – weight gain, feelings of shame or guilt, unresolved issues. And you never learn to actually notice your negative thoughts and emotions and learn to manage them.

 

2018 Reading Goal

“The more that you read, the more things you will know. The more that you learn, the more places you’ll go.”
― Dr. Seuss, I Can Read With My Eyes Shut

reading goal

Photo by Aliis Sinisalu on Unsplash

2018 Reading Goal

2018 is the 3rd year that I’ve set an intentional reading goal to challenge myself. I don’t do it just for the sake of saying I read more books. The goal is to be more intentional about the type of books I read and what I get out of them. I want to read books that are actionable and help me grow.

Types of Books

My book choices focus on personal development, spirituality, how-to, and biography/autobiography. I also throw in a few just for fun books here and there – these are good for my imagination. My goal this year is 24 books.

As part of my learning process I will blog about some of the books and share the key points that I find helpful. My hope is that some of these tips may be helpful for you too.

Disclaimer: The links for the book titles take you to Amazon. I am an Amazon affiliate and I make a few cents if you purchase using my link. This helps me fund this blog.

January Reading

My January reading was a nice mix of personal development, how-to, biography, and fiction.

Grit: The Power of Passion and Perseverance by Angela Duckworth – Read more about some of my lessons learned from this book here. The big takeaway I got from this book is that effort counts twice. Others may be more talented than I am but how I put my gifts to use with intentional practice matters even more.

The Compound Effect: Jumpstart Your Income, Your Life, Your Success  by Darren Hardy – This one was a re-read. I will probably read this book every year. I find this book helpful for anyone, no matter what kind of goal you are working on. You can read more about it on my post here. I highly recommend that you download the worksheets that go with the book and DO the steps.

The Beauty of a Darker Soul – by Joshua Mantz – I saw Josh speak last year at a conference I attended. He is a veteran who was killed by a sniper in Iraq and saved by a skilled combat trauma team. He now works with veterans to help them heal not only from physical trauma but from the trauma of shame, guilt and powerlessness. Here’s a quick video of Josh.


Keto Clarity: Your Definitive Guide to the Benefits of a Low-Carb, High-Fat Diet– by Jimmy Moore – This book has been a valuable resource in my keto journey. I will refer back to it over and over. Jimmy Moore has lost 180 pounds with a ketogenic lifestyle. This book is easy to read and includes information from research and physicians as well as his own experiences.

Small Great Things – by Jodi Picoult – This is my first book by this author and I enjoyed her writing style. This book tackles subjects such as power, race, and privilege. The moral dilemma of a nurse in an OB department gripped me from the beginning. As a Risk Manager for a hospital this one hit home.

February Reading

Kill the Spider – Carlos Whitaker – Carlos is a well-known worship leader, author and blogger. This is an engaging peek into a very tough part of the author’s struggle with deep-rooted issues that were cropping up in his life in various ways. I really identified with the concept that we should stop cleaning up the cobwebs in our lives and get to the root of the problem. Kill the Spider is a great read and has actionable steps for you to start looking at the spiders in your life.

Even So, Joy: Our Journey through Heartbreak, Hope and Triumph – Lesa Brackbill – This book is powerful. Lesa is a friend that I met through Facebook when we were doing an online challenge together. We’ve been able to connect in person a couple of times even though we live across the country from each other. This book tells the story of of their daughter Tori who was diagnosed with a fatal genetic disorder known as Krabbe Leukodystrophy.  Lesa and Brennan’s story is a beautiful example of how we can live with joy even in the midst of unfathomable grief and pain.

Memoirs of Pontius Pilate – James R. Mills – This novel is written from the perspective of Pontius Pilate looking at the events surrounding Jesus life and crucifixion. I found it to be a fascinating read and it gave me a better perspective of the political situation of that historical time. It’s interesting to see the historical events from the perspective of the Romans.

March Reading

High Performance Habits: How Extraordinary People Become That Way – Brendon Burchard – I love anything by Brendon Burchard. His latest book covers 6 deliberate habits that high performers embody. The habits are clarity, energy, necessity, productivity, influence and courage. This is a meaty book filled with actionable information to help you be your best. He is a great storyteller and his examples make the reading interesting.

The 49th Mystic: Beyond the Circle – Ted Dekker – This book will be released in May. I got an advanced copy and enjoyed reading it ahead of time. If you have enjoyed the Circle series by Mr. Dekker you will enjoy this one. It’s the first book in a two book series and takes place years after Thomas Hunter fell asleep in one world and woke in another. If you have not read the Circle series you can still enjoy the book. The fun part of the series is that the stories are interwoven so there’s no right book to start with or end with. Here’s a link to the original Circle series.

 

Thank You!

Thank you for visiting my reading challenge page. Comment below if you are you working on a reading goal this year? I’d love to cheer you on and to hear what you’re reading. One technique that helps me maintain progress is to use a habit tracker to read at least 30 minutes per day. You can download my free weekly habit tracker/planner page  below.

How is Type 2 Diabetes Diagnosed?

diabetes diagnosis

Photo by Antonika Chanel on Unsplash

What is Type 2 Diabetes Anyway?

Type 2 diabetes is a chronic condition where the body is unable to use insulin effectively to get glucose (blood sugar) out of the bloodstream and into the cells where it can be used for energy. Many people are able to manage their Type 2 diabetes with lifestyle changes. Others may need medications to reduce blood sugar levels. These medications may include oral medications, insulin or other injectables.


There are 3 Main Ways to Diagnose Diabetes

Diabetes is diagnosed with a lab test. The main test used for this purpose is a fasting blood glucose. Other diagnostic tests may include an A1c or a glucose tolerance test.


Fasting Blood Glucose

Also known as fasting blood sugar test. This is a blood test that measures the amount of glucose in your bloodstream at the time of testing. As the name implies, this test is done when you have been fasting for several hours. A normal result would be between 70 and 99 mg/dl. If your level was 126 mg/dl or higher after fasting, this indicates diabetes. That leaves of range of 100-125 that is called prediabetes or "at risk for diabetes."

A1c

The A1c may also be known by the name Hemoglobin A1c or HgbA1c. This blood test shows your average blood glucose levels over a 2 to 3 month time span. It is expressed in a percentage. For people without diabetes the number is lower than 5.7%. The goal for people with diabetes is to keep the A1c less than 7%.

Glucose Tolerance Test

The glucose tolerance test is a blood test that is taken after you drink a sugary drink in the lab. This tests how well your body is processing the sugar in the drink over time. Two hours after consuming the drink your blood glucose level should be less than 140 mg/dl. If it is over 200 you have diabetes. A level between 140 and 199 mg/dl is considered impaired glucose tolerance or prediabetes.

One use for this test is to diagnose gestational diabetes. It is usually done between 24 to 28 weeks of pregnancy.

How to Grow Your Grit

Learn to Grow Your Grit and Achieve More of Your Goals

This post is a follow up to the post Stop Quitting on Yourself by Growing Your Grit.

I have always felt that I lacked the “stick-to-it-iveness” that others seemed to have when it came to sticking with my goals. I had passion but not a lot of perseverance. I would start off with great gusto on a new goal or a new project, only to give up before reaching it’s completion. My latest read has been encouraging in the news that I can improve my “grit.”

Angela Duckworth is a researcher and professor who studies the science of grit. In her book Grit: The Power of Passion and Perseverance she uses the word “grit” to describe an intangible quality that people have that combines passion and perseverance. While we all have natural talents, there is usually a gap between our potential and what we actually achieve. Grit helps us narrow that gap. Some people are naturally “grittier” than others but the good news is that we can grow our grit. We can learn to push through difficult challenges and conquer our highest goals.

West Point – Beast Barracks

Duckworth tested her theory at West Point. The leaders at West Point had a system to try to determine which candidates might drop out during the weeks known as Beast Barracks. This takes place in the summer before entering West Point. Their system, known as the Whole Candidate Score was an attempt at predicting who would make it through Beast Barracks. To test the grit theory they administered a survey to rank each candidates grit.  The  result of this survey was a much better predictor of which candidates would survive Beast Barracks. This survey identified candidates with a combination of passion and perseverance that displayed itself in determination and resilience.

Effort Counts Twice

Have you ever been frustrated that someone is more talented at something than you are? Well, the good news is effort counts twice as much as talent. All the West Point candidates had talent. It is a very rigorous screening process before a candidate even earns the right to be invited to West Point. But those who had the potential to stick it out had more than just raw talent. Consider the following equations:

Talent + effort = skills

Skills + effort = achievement

In these equations is a simplified explanation of how talent paired with focused effort produces skills. When those skills are paired with effort (as in practice) it produces achievement.

How does this work for me?

You can apply this principle to any goal you are working on. Even a health goal. For example: I lose weight painfully slowly. I don’t have the raw “talent” that naturally thin people do. I have to work extra hard at it and be more disciplined. As I put effort into it I build the skills necessary to get better at it (meal planning, figuring out what foods to eat, self-control, discipline, self-care, etc.). As I continue to build skills and practice these new habits, I get better and better at losing weight.

The author quotes writer John Irving as saying, “it doesn’t hurt anybody to have to go slowly.”  Irving was not a writer with natural raw talent. But with effort he became a master at his craft and his stories have been read by millions.

Grow Your Grit (improve your stick-to-it-iveness)

If you find that you don’t stick with your goals to completion there are ways to improve your grit.

From the Inside

You can improve your grit from the inside by:

  • cultivating interests (learn more about the habits you need to build)
  • challenge yourself daily (stretch yourself, make it a game)
  • connect to your purpose for achieving the goal (find a compelling purpose)
  • practice hope when you feel like it’s a lost cause (push through)

From the Outside

You can improve your grit from the outside by:

  • finding a mentor who will encourage you but who will also be tough
  • finding others working on the same goals – accountability matters
  • finding the friends and family members that will cheer you on and be supportive