Coffee, Wine or Me

We’ve been talking a lot about making small changes to reclaim our health.  We talked about taking inventory of where we are on this journey.  Part of this inventory must include everything that enters our bodies, including liquids.  What we are, or aren’t drinking matters a lot.

This week we will focus on journaling every drink that enters our mouths.  Write it down for a week and let’s talk about the patterns you notice.  For me, I noticed I was drinking on any given day, one cup of coffee with flavored creamer in the morning.  During the day, I drank two to three cups of green tea with Splenda.  At night, with dinner, I usually drank two glasses of red wine. One while cooking, because let’s face it cooking and wine go together and one with my meal.  In looking at this, I immediately noticed three things.  One, I was drinking a lot of sugar! Two, I was not drinking any water.  Three, I was using an artificial sweetener which research now shows is tied to wreaking havoc on our autoimmune systems. Clearly this was another problem area that I hadn’t even thought about.

I am not a fan of water, never was, but research shows it’s essential for our health. It also helps your skin, so ladies the best wrinkle reducer is proper hydration.  One way to make it easier to drink for me included, getting a subscription to home delivery of spring water.  This only cost me 30 per month and is well worth it.  Tap water has far to many chemicals and additives that I don’t want in my body and it just tastes better.  I also put one in my office.   Please, whatever you do, don’t buy cases of bottled water  in plastic containers.  Don’t ever freeze, or leave these in your car.  There is tons of research that links these bottles with cancer.

How much water you need to drink is super easy to figure out.  You need to drink half your body weight in ounces.  So, if you weigh 160 lbs you need to drink approximately 80 oz of water per day.  You can easily make fruit water at home by cutting up fresh lemon and cucumber and adding to a pitcher of water.  You can add any fruit you want.  I personally just like it plain.   In order to meet my daily intake, I keep a refillable glass bottle on my night table. I always wake up thirsty and can start sipping when I wake.  The bottle is 16 oz and I’ve got half down before I hit the ground.   I take my vitamins with the other half before breakfast.  I refill the bottle and sip and finish following my morning workout. So, I’ve already got 32 oz of water down before I even leave the house for work.  Carrying the bottle at all time encourages me to sip the day away. I’m not going to say it’s easy at first, but making those simple changes gets you on the path.  When you notice the change in your skin you’ll be motivated to keep sipping.

As for the coffee,  I still have one cup a day.  It’s not negotiable.  I still use flavored creamer too. Hey, it’s all about keeping it real and balanced.  Just keep it at one and you’ll be OK, unless of course you have a health issue.  Then listen to your doctor.  One thing I do to address any coffee fix I’m craving outside this one cup is to drink a coffee protein shake.  This is the healthiest latte ever!

If you have Splenda, or any other artificial sweetener in your house throw it out immediately.  That includes the blue, yellow and pink packaged version.   Read the research!  Google it.  I use only Stevia natural sweetener or agave.  I’ve also learned to like the taste of food without the sweetener, but that takes time.  I didn’t go cold turkey, believe me.  You can buy both of these items at any store.  I don’t buy Truvia.  I buy Stevia in the raw at Trader Joes and agave at Costco.  I rarely use the agave anymore though.

Finally, my beloved red wine.  Darn this was the hardest one for me. I love it and it was a part of my routine.  It’s unrealistic to think you will never have a glass of wine again.  Like coffee, this was not negotiable.  I could however, certainly cut down on the amount I was drinking.  First step was to  buy smaller bottles.  The ones that are not cost effective and only contain three to four small glasses.  Buy this on the weekend and that’s your treat for the week.  No more open bottle to tempt me during the week.  The second change I made was to buy organic flavored seltzer (in glass bottle only) at Costco.  Taking out the cutting board to cook had long been synonymous with pouring a glass of wine.  This was a time of great want for me.  Now, I take out my beautiful wine glass and fill it with the seltzer.  It works like a charm.  I’m sipping, satisfying my craving and not adding all that red wine sugar to my body. Win-win-win

I buy a certain type of shake for my coffee and sweet fix.  Feel free to contact me through Facebook, or email and I’ll share that information with you.

A great book for green shake recipes is


This week’s small change is to log your liquid intake for the week   Notice any patterns   in your consumption, particularly sugar intake.  Figure out your daily water requirements also.  Enjoy the week and be sure to let me know how it’s going for you!



Author: laurakump

I'm a mother, wife and daughter on a mission to reclaim my health. I've watched loved ones suffer from memory robbing Alzheimers and refuse to lose my precious memories to this disease. Small changes have helped me achieve health and fitness. I'm an Elementary School Principal on a mission to impact students lives. I believe we can change this world one child at a time.

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