Author: ktbuchs87

When to blame others and when to blame yourself

/ ktbuchs87

I am going to take a wild guess and say that most of you reading this blog have, in one way or another, dealt with some health issue.  Whether it’s losing weight, gaining weight, fighting some disease or other ailment, the majority of us have gone through our own health woes.  I’ve been there and some days it feels like I am still there, so I know how tough these things can be.  What exactly am I trying to get at in this post? I am so glad you asked!

This past Sunday there was an article in the Chicago Tribune by Julie Deardorff about how there may be many factors that affect obesity, not just less movement and too many calories.  The article looks in depth at three factors that might be keeping people obese: air pollution, microbes in the gut, and sleep deprivation.  For air pollution, researchers are saying that pregnant women exposed to higher

concentrations of polycyclic aromatic hydrocarbons (PAHs) have a greater risk for obese or overweight children.  Microbes in the gut (which we have talked about before) are another cause for concern. There appears to be a link to antibiotics, which kill off both good and bad bacteria in your body, and this can also increase the risk for obesity. And there is also significant research cropping up that is saying those that get less than 7 to 8 hours of sleep are at a higher risk for being overweight.  In a side article, Deardorff also briefly lists other factors that could contribute to weight gain including maternal age, air conditioning, and decreased smoking.  Yup, you read that last one right. People who stop smoking tend to gain weight because nicotine acts as an appetite suppressant.

Well.  It appears that it is just hopeless for all of us trying to lose or maintain a healthy weight. Might as well give up now and go back to eating fast food in front of the TV.  Nope.  This isn’t the first time that I have read an article of this nature.  I agree that there are many components to living a healthy lifestyle, aside from the standard exercise and eat healthy, but I also think that people constantly try to find a way to blame everything under the sun but themselves for why they are overweight.  It’s easier, and a lot less painful, to blame the air for your weight problem instead of stepping up and admitting that your weight is caused by the pint of Ben and Jerry’s you scarf down every night, or say my mom was older when she had me so she set me up for failure right from the start. Are you sure it’s not the fact that you haven’t exercised in the last five years instead?  I am not trying to belittle the efforts of the researchers trying to fix our weight problem nor am I denying that most of this research is right.  What I am saying is we cannot be so quick to pass the buck.  You need to be accountable for your actions (or lack thereof). It’s tough and possibly humiliating, but it’s also responsible and respectable.

Now all that being said I do realize that sometimes there really are deeper underlying issues as to why someone might be overweight.  And I am not trying to bash those people who struggle to lose weight.  In fact for all of those really and truly trying but not seeing the results you want, I commend you.  You are putting in the effort and hard work and that is what counts.  If diet and exercise are not working for you and you can honestly say you have given 100 percent, talk with your doctor and see what else might be going on.  And for those of you who like to play the blame game, toughen up buttercup and get up and working.  That is the only way you can even start to blame someone else for your weight issues.  Your health starts with YOU taking action.

Body Dysmorphic Disorder: When what you see isn’t what you see

/ ktbuchs87

Part of being healthy is having a healthy and positive self-image.  Easier said than done though, right?  You’re probably thinking to yourself, the only people who say things like that are ones who have the bodies that the rest of the population would kill for.  But you know what?  Those people have their own struggles too.  That’s the thing about judging others; you just have no clue what they have had to walk through.

Body Dysmorphic Disorder is a kind of mental illness where a person has a high level of concern with their body image.  They have this preconception that there is something horribly wrong with their body. Their “actual self” does not line up with their “ideal self”.  This probably happens for most of us, so what makes people who suffer from BDD different? What they see when they look in the mirror is not actually there.  When you look at yourself maybe you see an extra five pounds you have been trying to lose or maybe a scar you’ve had since childhood that you wish you could get rid of.  Someone with BDD sees a grotesquely disfigured face where there is none or 20 pounds of flab where there might only be muscle.  These obsessions with flaws that aren’t there cause a significant amount of stress.  They are constantly thinking of ways to hide their “problem” areas, they may avoid social interactions just so no one can see how hideous they believe they are and they often struggle with depression and anxiety.

This is a hard disorder to deal with because you are faced with a person who sees and truly and deeply believes something that you know isn’t there.  Have you ever tried to tell a kid that their imaginary friend doesn’t really exist? This is along those lines.  Anti-depressants might be given to help with those symptoms, but it won’t help them see what is really looking back at them in the mirror.  More often than not, this is a deep seeded issue that goes way back. There isn’t much research on this disorder yet but it is starting to gain some attention.  Oddly enough more and more people who have had a huge change in their body, like losing a significant amount of weight, are the ones most likely to suffer from BDD.  When someone has looked a certain way for so long and then that image changes, it is hard to let go of the past and embrace the future.

How do you help someone with BDD? Patience, and lots of it.  Whether you have BDD or know someone who does you have to realize this won’t be a quick fix.  It will take time and most likely a lot of setbacks.  There will be good days and then there will be not so good days.  One of the biggest helpers is trying to focus more on the positive rather than the negative. Ok, you think your thighs are the reason someone named you thunder thighs.  Ignore that nagging thought for now and list 5 other body parts you like, or 5 personality traits you wouldn’t trade for the world, or 5 reasons your dog loves you.  Any way you can focus that negative energy into positive do it. This will take a lot of work because it is so easy for all of us to listen to that little voice inside our heads that says we aren’t perfect. No one is and even the people that appear to have it all have their own battles they are fighting.

Being healthy doesn’t always entail eating right and exercising.  It includes your mind and your thoughts.  Like I’ve said before I’m not a doctor or expert, so if you have BDD or just think you might, talk with a professional and set up the best plan of action for you.  Once you get your mind in the right place, all the hard work you put into your diet and exercise will pay off even more so!

When your eyes are bigger than your stomach

/ ktbuchs87

Happy October everyone! I hope that you had a fabulous weekend and you are ready to start your week!

Portion size.  How many of you actually know what a proper portion size looks like?  Sure you might know what a portion should be, but if someone put a plate in front of you and asked you to fill it with the proper amount of food would you be able to?  Most likely not, and you aren’t alone, as most people have no clue what a proper portion of food should be.  There are plenty of reasons for this, one of them being that portions have grown significantly over the years.  But I think that even more than that, people like to see a full plate.  We don’t want to feel like we have been “jipped” when it comes to food.  Think about it: when was the last time you got totally psyched to see a plate that had a little pile of veggies, a meager sized piece of chicken and small helping of brown rice?  Probably hasn’t happened yet.  Now think of your typical Thanksgiving plate.  You pile that turkey on there, load it up with potatoes, pour gravy all over, and finish up with some pumpkin pie.  Seeing a full plate of food somehow allows you to feel like you are going to be fed and won’t go hungry.

This of course can lead to weight gain and overall bad health.  Constantly piling your plate with food, even “good” or healthy food, will never get you where you want to be health wise.  I get it too, because I struggle with making sure I am eating the correct portions.  I frequently have a case of my eyes were bigger than my stomach, but they are getting few and far between.  So why do we let our eyes rule our plate? Well, there are plenty of different reasons.  One is that with the ever growing portion sizes we also have ever growing waistbands and actually need more food to feel like we have eaten a full meal.  We are also a country that is over consuming sugar and sugar acts as an appetite stimulant.  So instead of that donut you just ate making you feel satisfied, you feel like you need to eat more food.

And one big reason I think that we eat more than we should is that we are lazy.  I don’t mean lazy in terms of getting up and moving around (although that is a problem).  I mean we don’t do our research when it comes to food.  Quick, without looking tell me how big the correct portion of chicken is.  Can’t?  It’s about 3 oz or the size of your palm.  Now, you’re going to tell me that you are not lazy, you read the nutrition labels and everything.  Sure you probably glance at it but do you actually follow the serving size on that bag of chips?  Because I can bet you that you would be shocked at how little you are actually supposed to eat.  Just eye-balling your food is not a good way to eat because more often than not, you are over-estimating your portion sizes.

So what can you do to counteract this?  Well for starters start measuring EVERYTHING.  Actually bust out your measuring cups and spoons and put them to good use.  Buy a kitchen scale (they are really not that expensive and can be found at Wal mart) and weigh your meats and veggies.  Sure it takes a little extra work but it will help you learn what a proper portion size actually looks like.  And if you are caught without some type of measuring device, use your hand.   This is a really great chart that you can use to quickly measure out your portions.  When you eat out, immediately divide your food in half and have it boxed up or share it with someone else.  Restaurants are notorious for giving out massive portions of food (who wants to go out to eat and get 4 french fries and a mini burger?) and it is just easier to divide up the food right away before you start inhaling it.  And that is another thing, take your time eating.  Most of us can finish a meal in 5 minutes flat and be on our way to our next activity.  But eating fast doesn’t give your brain a chance to register that you have eaten and you end up eating way too much.  Slow down and try to take at least 20 minutes to eat.  This can help you start feeling fuller and enjoying those correct portions.

When you first start eating the correct amount of food, you will probably feel like you are starving yourself.  You will be eating less than you are used to but you have to get your body used to the right amount of food.  This is where taking your time eating can come in handy as well as making sure that the food you are eating is flavorful and filling.  Start experimenting with new recipes and flavors and find something that leaves you feeling satisfied even if you aren’t eating a gigantic amount of it.  Once you can teach your eyes just how much food should be going into your stomach, you will be on your way to healthier living!

Tools to Help with Portion Control

 http://www.amazon.com/gp/product/B003PGRC0M?camp=1789&creative=390957&ie=UTF8

http://www.google.com/products/catalog?q=measuring+cups&hl=en&client=firefox-a&rls=org.mozilla:en-US:official&prmd=imvnse&bav=on.2,or.r_gc.r_pw.r_cp.r_qf.&biw=2133&bih=1052&um=1&ie=UTF-8&cid=5618063269859364956&sa=X&ei=xcFpUJitO8m8yAHvloCQDA&ved=0CHwQ8wIwAA

http://www.americandiabeteswholesale.com/product/meal-measure-portion-control-plate_5760.htm?source=GoogleBase&zmam=69792428&zmas=1&zmac=2&zmap=VPIMEMLPK2&gclid=CI2vi-Gb4LICFYw-MgodVG0A9Q

Friday Funday!

/ ktbuchs87 / 1 Comment
I thought today would be a good time to do a different, fun post.  One of the blogs I read, Live and Love to Eat, does a post every Monday called Miscellaneous Monday.  Well, I thought that I would try something along those lines for this Friday and give you 24 (my age) facts about me.  I figure that you guys know a little about me, but not much other than the little tid bits I slip into my posts.  Plus, it’s fun to do a random post!  Now, I won’t be doing this every Friday, this is a health and nutrition blog, not the “let’s know everything about Katie” blog, but for today I’m playing it fast and loose with the rules.  Ok, not really but enjoy!  So without further adieu…
24 Random Facts about Me
 
1.  I have a Bachelors Degree in Music from Northern Illinois University. While I love music and it will always be a part of my life, I probably would not choose this as a career path if I had to do that all over again
2. I am about a month away from marrying this guy.  This is my fiancé, Adam and he is pretty much the bees knees! Can’t wait to be his Mrs!
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3. I am obsessed with the fall season. I literally love everything about it!  The scents, the weather, the clothes, the trees, apples, pumpkins… I could go on and on I may or may not have a decent sized pumpkin collection….
4. For my 23rd birthday Adam got me a cat, Dot. She promptly settled into our home and fell in love with Adam.  She tolerates me, but truly adores him.  Oh well, it gives me a good excuse to pester Adam for a dog so I can have a pet that loves me!
 

5.  I am a big Doctor Who fan.  If you have no clue what that is, it’s pretty much just wibbly-wobbly, timey-wimey stuff. No, but seriously it’s a sci-fi show  on BBC and it is awesome. Start watching now and thank me later.

6.  I know I have mentioned this before but I really LOVE to cook. Being in the kitchen making something delicious gives me great joy and I don’t care if that makes me sound like a 50’s housewife. Get over it or I won’t let you have any of my homemade apple pie…
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7.  My favorite color is purple and I would wear it everyday if my sister (who has a far better fashion sense than me) would let me get away with it!
8.  I have the dream of one day living in a super awesome cabin in the mountains of Colorado.  It is so beautiful there and how awesome would it be to wake up to mountains everyday?
9.  I love reading. Like really love reading. So much that when I was younger my parents would punish me by taking away the book I was currently reading. Yup I’m a dork.
10.  While on the subject of dork, I was in marching band all through high school and for a few years in college.  I loved every second and would gladly do it all again.  Some of my best memories, and friends, are from band and I wouldn’t trade those for the world.
11.  If I could eat one thing for the rest of my life it would be sweet potatoes. I can not get enough of this tasty tuner. Ask Adam what food I have threatened him with bodily harm if he tries to take it from me. Sweet potatoes.
12.  At least once (or five) times a day I will make a Friends reference.  It is literally one of the best shows ever made and thanks to Adam’s Christmas gift to me last year I can watch it whenever I want. Which is a lot. Ok every night.  Don’t judge me!
 
13. I have one younger sister, Jodie, and she is pretty much awesome.  She is a senior at Valpo, and while I don’t get to see her as often as I would like, I know I can text her some random movie quote and she will come right back with the next line. Like I said, pretty much awesome.
14.  The farthest out of the U.S. I have ever been is Canada. I know, crazy word traveler right? Long plane rides are just not my thing, but someday I would like to visit Spain, Italy, and Greece. That would be neat.
15.  I am lucky to have two of the best parents ever. They support me in everything and have shaped me into the person I am today.  Plus, I had to  get my good looks and witty charm from someone (mom)! 
15.  On that same wavelength I am also uber blessed to be getting some of the best in-laws a gal could ask for! After hearing horror stories about my mom and granny, I was so glad when Adam’s mom turned out to be amazing! She already treats me like a daughter and I can’t wait to make it official! And Alan, you gave me pumpkins, what more could I ask for?
 
17.  I think I may be one of the last people on earth who does not have a smart phone. The 1year old I nanny for has an iPhone.  I kid you not.  Good thing he likes to share….
18.  Maybe this is because I like cooking so much, but I love to grocery shop.  It has become our Saturday ritual (along with the pancakes) and I know my weekend would be wonky without it. I just love picking out the foods I will turn into yummy and healthy meals!
19.  I may or may not have gone to a Barry Manilow concert for my 17th birthday and totally loved every second.  Ok I so did this and judge all you want Barry is one heck of a performer! 
20.  I have been growing my hair out for the past two years, and while long hair is nice I can not wait to chop it off after the wedding.  I plan to donate to locks of love and rock a super cute pixie….
21.  It is really hard to think of 24 random facts about myself.  What does that say about me?
22.  I am TERRIFIED of squirrels. Laugh all you want, those evil buggers are plotting our demise. So don’t come crying to me when it happens. I warned you.
 
23.  I still sleep with my childhood blanket. It’s well loved and I plan to love it until it distengrates.
24.  My favorite place to be on a Friday night? Curled up on the couch, next to Adam with a bowl of popcorn and a glass of wine, watching a movie. I’m a homebody and would choose that over any club or bar. Yup, I’m a 60 year old in a 24 year old’s body
There you go. 24 (very) random things about me.  I won’t do this often but thought it would be a good time to share some things about me with you! Monday it will be back to business with a post on another one of the senses and it’s relation to eating.  Until then have a great weekend!

This is Hard

/ ktbuchs87

This is hard

Hi everyone! It seems like a really long time since I posted here, but with the long holiday weekend that is understandable. My fiancé’s mom actually got married this weekend so we were busy helping/celebrating with his family for most of this weekend. But now it is back to the grind and back to my blog!

I wanted to take some time today and write more of a personal post. I haven’t read any articles or books to comment on today, I just want to talk to you about living life healthier and the impact, both positive and negative (yes there are downsides, but they do NOT outweigh the ups), it has had on my life. I also want to give a little more direction to this blog and give you some plans and actions to help you lead a healthier life. Sound like a plan?

I have not always lived the way that I do now. That can be said for most people, I know. Not many of us have grown up eating the best and most nutritious meals, and that is ok. There is a lot that wasn’t known when I was younger, just like I am sure there will be new things to discover in the future. That being said, I was very conscious of my weight even at a very young age. I didn’t look like most of the girls in my class (mostly because I was going through puberty) and this greatly affected my self-esteem. And that is something I struggled with for a very long time. I won’t go into all the details of my journey, you can actually read that story here.

So how did I end up deciding to drastically change my eating habits and lifestyle? Pretty simple actually, I was done with not feeling my best. I had already established a pretty good exercise routine but still ate pretty much whatever I wanted. I would frequently get tired, have really bad breakouts on my face and back, I had stomach issues, and very little energy. It also took me a long time to recover from my workouts. For the longest time I tried to blame my ailments on everything but my diet, finally I had to toughen up and tell myself if I kept eating like this I would end up in a bad place. So I started looking for a diet change I thought would fit with my lifestyle and I stumbled across an article on the gracious pantry about turning your pantry into a clean eating pantry. The tips and advice she gave seemed fairly simple so I started to look into clean eating. The idea is to eat real whole foods (hmmm where have I heard that before) and cut out all processed, chemical laden foods. I thought, “Let’s do it!” and told my fiancé we should try this eating clean business. He was slightly hesitant (this boy lived on Cheese-It’s and spaghetti, so slightly hesitant is an understatement) but said he would try.

I won’t tell you that eating better was easy or an instant change. It took time and struggle and a lot of willpower. There were setbacks and times where I thought I was being crazy, but once I got past that, it did get easier. I kind of equate it to being an addict. I was addicted to sugar and my processed foods and had to essentially detox my system. It was hard, but so worth it. I no longer crave cookies and chips but would much rather eat fresh fruits and vegetables. All those physical problems are gone or extremely diminished. There was also some negativity from my friends and family. I still get people telling me I need to stop losing weight (I actually haven’t lost weight in months) and I tell those people that losing weight has never been my focus, just living a healthy lifestyle so I can live a long and full life. Weight loss has just been an added bonus. Also once I did change the way I ate, everyone became a nutritionist. Almost everyone I knew would tell me I’m not getting enough protein or vitamin C. Name a nutritional element, and someone would tell me I wasn’t getting enough of it. To tell you the truth, these people got me down for the longest time. I felt like I just couldn’t win, but with the support of my fiancé I realized it wasn’t about them, it was about what was best for me and how I felt. I had to stop trying to please everyone else and focus on making sure I was happy and healthy. Sure, sometimes I still get upset when someone criticizes my lifestyle, but I just step back and realize as long as I’m healthy that’s all that matters.

Why am I telling you all of this? What impact does this have on your life? I have been where you are before. I have had to deal with temptations and negativity from my peers. I have had to man up, step up to the plate, and take charge of my health and I know you can do the same thing. I want this blog and ultimately myself to be a tool for you to use to live healthier. With that being said, I plan to keep posting about new information on nutrition (I’m starting the book The Three Season Diet, so be on the lookout for that) and muddling through all the stuff out there, but I also am going to start posting things you can do to help yourself. Because the reality is that I can’t be with you 24/7 telling you what to do. YOU have to be responsible for you and your life. So I will post recipes, tips, guidelines, and anything else I think will help you along with all the research I sort through. You can do this and I will help, I promise.

Whew! That was a long post but I hope it helped to clarify what I want to do here. And if not, PLEASE let me know. Tell me what you would like to see here and I will do my best to accommodate! Until next time!