Lifestyle Choices: Vegetarianism

August 26, 2013 / ktbuchs87

I have a lot of opinions when it comes to health. Go figure. I try not to force my views down anyone’s throat or stand on the mountaintop shouting, “It’s my way or the highway!” I share what I believe, why I believe it, and then allow you to make your own opinion based on what I have shared. You know my mantra is what works for me might not work for you, which is why I don’t force my ideas on my readers. One of my stronger opinions is not labeling the way I eat. I feel that putting my eating habits into a category doesn’t work. I eat foods that make me feel the best, that promote my health, and that work for my body. I don’t follow any certain rules or guidelines other than no processed food and more real food. This method works for me, but I understand that when you are just starting to change your eating habits, it can help to have rules and guidelines. In order to help those of you just starting your journey to better health, these next few weeks I am going to be taking a look at some of the more popular eating styles. I’ll highlight the basics of each diet, then tell you what I personally like/dislike about each one. Remember, I am not a dietitian/nutritionist/doctor/health professional. I am just presenting you the facts and then offering my own views and opinions. If you have any questions/doubts, you should talk with your doctor. At the same time, I will be more than willing to answer any questions and offer my advice, and if I don’t know the answer, I’ll point you in the direction of someone more qualified than myself. Let’s get started!

I figured I would start with vegetarianism because this is the lifestyle that is closest to my own, so I know a little more about it. The simple principle of vegetarianism is that you eat no meat. This includes beef, poultry, pork, fish or shellfish. However, things are a little more complicated than that, as there are different types of vegetarians. You have pescetarians that eat no meat except for fish. Lacto-ovo vegetarians eat no animal flesh but will eat eggs and dairy. Lacto vegetarians will eat no animal flesh or eggs but will eat dairy. Ovo vegetarians will eat no animal flesh or dairy but will eat eggs. Flexitarians will mostly eat no animal flesh but will occasionally eat meat. Vegans will eat no animal flesh or animal product (more on this last one in a later post).

Vegetarians focus their eating habits on fruits, vegetables, whole grains, and, depending on what type of vegetarian you are, high quality dairy/eggs/meat/fish. Many vegetarians also consume different forms of soy such as tofu, tempeh, textured soy protein, soy milk, or miso, along with many other soy products. There are a wide variety of vegetarian options available both in stores and at restaurants. There are about 7.3 million vegetarians in the US, so it is a fairly popular lifestyle, which makes it relatively simple to find food options.

There are a lot of things that I personally like about vegetarianism, but it does also have some drawbacks. I’ll start with the good. I really like that this eating lifestyle promotes fruits and vegetables. In my humble opinion, Americans following the Standard American Diet do not consume enough of the nutrients that fruits and vegetables offer. I have said it before and I will say it again, we really need to eat more real and whole foods. Nothing is more real or whole as a stalk of broccoli or an apple. Foods that are as close to as nature intended them really offer the most nutritional bang for your buck. While it might not be true for some people (those that really like/crave/want meat), following a vegetarian lifestyle is fairly simple in terms of finding things you can eat. Any grocery store will be full of options and so will many restaurants. In that aspect, vegetarians will generally not have a difficult time following their lifestyle.

Now for the bad. While it is very easy to follow a healthy and nutritious vegetarian lifestyle, it is just as easy to become a “junk food” vegetarian. There are a lot of processed products out there that fit into the vegetarian lifestyle that will do nothing for your health. Things like mac n’ cheese, cookies, chips, candy, frozen entrees, soda, and McDonald’s can all fit into the vegetarian way of eating but still be detrimental to your health. I have run across many people who are vegetarians and think by simply cutting out meat and still consuming their regular junk food they will be healthier than the average Joe. I used to think this way myself in my early years of college. Sadly this is not true. Vegetarians still need to be conscious consumers by reading labels and choosing foods that are minimally processed. One other drawback to this lifestyle is that while it is completely possible to get all the nutrients you need, you need to make sure you are actually getting those nutrients. When people cut out meat, they sometimes don’t consume foods that will provide those same essentials. Most often that is iron, vitamin C, vitamin D, and vitamins B and B12. With the exception of B12, you can get all those nutrients from other sources of food other than meat. As much as I hate to even bring this point up, protein also needs to be monitored. Let me make it very clear: it is entirely possible to get adequate amounts of protein following a vegetarian diet. Here are a just a few of the plentiful sources of protein that vegetarians can eat. Vegetarians just need to be aware of this and make sure that they are getting those vitamins and minerals from other food sources or dietary supplement.

Overall a vegetarian lifestyle can be a very healthy and easy one to follow. If you feel that this is a way of eating that you would like to try start slow and build from there. Have a few meatless dinners a week and see how you feel. If your body adjusts well and you feel that this is a change that you can sustain for the long term, then keep it up! Here are a few more helpful tips to making the transition. The main thing to keep in mind is how do you feel with less/no meat, and do you believe you can sustain this lifestyle for the long term? If you feel your body doesn’t do well on a vegetarian diet, then this isn’t the choice for you and that is fine! You just have to find the right combination that works for you. If you are only switching to a vegetarian diet just to lose weight, you might want to reconsider. Being healthy is a long term goal. While that does include losing weight, it also means making sure your health as a whole is better. Switching from diet to diet just to lose a few quick pounds is not the way to achieve this.

If you have any questions, comments, or concerns about becoming a vegetarian, don’t hesitate to ask! I am more than happy to offer my advice and opinions and help you in any way possible. Make sure to come back next week for an in depth look at the vegan lifestyle and have a great Monday!

Sunbutter Sauce

August 21, 2013May 16, 2015 / ktbuchs87

I am a firm believer in sauces, dressings, dips, and spreads. They are super simple to put together, totally customizable to your tastes, and they can make a meal taste ten times better. Many of my meals are planned around some type of sauce. For me it’s kind of the best part of the meal! This sauce came about because I had bought a jar of sunbutter (sunflower butter) and still had yet to really use it. So I looked in my pantry/fridge and put this together. I poured it over leftover brown rice noodles and vegetables I stir fried. You can put it on whatever you want. You can even eat it by itself, I won’t judge!

Sunbutter Sauce

1/3 cup sunbutter (or peanut butter, but I like the sunbutter better with this sauce)
1/4 cup liquid aminos (or soy sauce)
1 tbsp honey or maple syrup
1 tbsp rice vinegar or white wine vinegar
1 tbsp sesame oil (don’t sub in olive oil, the flavor will be off)
3 cloves garlic, minced
2 tsp ginger, minced

This is going to be really simple. Put all ingredients in a large measuring cup or bowl and whisk until fully combined. Yup, that’s it. If you like a thinner sauce you can use it right away, but it you want it a little thicker put it in the fridge for about an hour or so. This tastes fantastic with noodles and shredded carrots. I’ve also used it on stir fried green peppers, onions, zucchini, summer squash, and cabbage. Like I said before, put it on anything your little heart desires and enjoy!

Lentil Meatballs

August 14, 2013 / ktbuchs87 / 1 Comment

There are probably a ton of different variations of burgers/meatballs/meatloaf/any meat-type meal out there that use lentils. I have tried my hand at a few of these, but my burgers never quite came out just right. The taste/texture was always just slightly off. That is NOT the case with these meatballs. I was leery at first because of my previous meat/lentil failures, but I gave it a shot. I was not let down this time and my husband said that they tasted both delicious and like actual meatballs. Success!! This meal can be prepped in the morning and then all you have to do when you get home from work is just pop them in the oven. Wonderful!

Lentil Meatballs

1 cup cooked lentils
1 package of white mushrooms, sliced (shredded carrots could also work)
1/2 cup cooked quinoa (you can also use old-fashioned oats, dry)
1 tbsp parsley
1 tsp oregano
1/2-1 tsp red pepper flakes
1/2 tsp thyme
1/2 tsp marjoram
1 onion diced
3 cloves garlic, minced
1/3 cup vegetable broth
1 tbsp liquid aminos or soy sauce, or tamari
2 eggs

1. Place mushrooms, quinoa, lentils and all spices into a food processor or blender and pulse until everything is combined but not too mushy.

2. In a big skillet heat some olive oil and saute the onion until it is soft, about 5 to 7 minutes. Then add in the garlic and cook for about 2 minutes. Add in your lentil mix and cook until it starts to brown. You want to have a little bit of a crust on your mixture so make sure you cook it long enough

3. Add in the vegetable broth and soy sauce and cook until the liquid has been absorbed. Take your skillet off the heat and place into a large bowl and let it cool. Once it’s cool enough to handle (aka not boiling lava hot) add the 2 eggs, whisked, to the bowl. Mix everything together and form into balls. Place on a baking tray and bake the meatballs at 425 for about 30 minutes.

You can serve these just like any other meatballs, over pasta, or rice, or even on their own. Top with some tomato sauce and eat up! Again, like pretty much every meal I make, these are good leftovers, so cook up extras!

Always on My Mind

August 12, 2013 / ktbuchs87

Today’s post might seem to go against what this whole blog is about, but stick with me on this one, I think that this might just be an important message for you to hear.

I spend a lot of my time thinking about food and healthy eating. Not very shocking information, I know. I write a blog about healthy eating, so it makes perfect sense that a lot of my time and energy is focused on learning more, seeing what information is out there, and ultimately trying to help others reach their health goals. I enjoy doing all of these things, otherwise I wouldn’t do this. I am also passionate about food. I love everything about food, from the shopping all the way to the eating, I thoroughly enjoy immersing myself in all things food. It helps me to be able to work with and know every aspect of food in order to help you get the best possible information and advice I can give. I relish (haha, food pun!) being in the kitchen, creating a new and healthy dish to then share with you guys. I believe that everyone should feel comfortable in the kitchen and be more than capable of producing a healthy meal with minimal effort.

Here is where things are going to get a little contradictory; sometimes, I spend too much time thinking about food and healthy eating. I sometimes realize I am constantly thinking about food, or the next meal, or what the healthiest way to eat is, or what new research is coming out about eating properly, or new foods/recipes I should make. It can sometimes reach a point where all I’m thinking about are these things and not actually enjoying the benefits of leading a healthy life.

You might be thinking, wait, wait, wait… How can thinking about being healthy lead to you being unhealthy? This makes no sense!! I told you this post might get a little dicey! I can only speak for myself, but constantly thinking and planning and dwelling on healthy living can make me feel frazzled. I feel like I am failing in some aspects or not doing enough or letting myself and others down. It stresses me out, and being stressed does not help my health. Being stressed also cannot help me lead others to a healthy and positive lifestyle. Stress takes a toll on the body and can rob it of good health, and all the good things I try to do to promote my good health end up going to waste.

I know that many of you might also constantly think about food/dieting/living healthy. You might be worrying that you aren’t following the right eating style or that what you are doing isn’t working. You might be wondering if the next event you go to will have food you can eat or you might be nervous that people won’t approve of the way you eat. Maybe you are always dwelling on what your next meal will be or all the things you need to do to continue your healthy lifestyle. If someone like myself, who is passionate about food and health and wants to devote my time to helping others with their health, feels stressed thinking about these things, I can only imagine that the general population feel even more stressed/worried about their health.

While I can’t get inside your minds and tell you to stop dwelling constantly on food (heck, I have a hard time getting my OWN mind to stop), I can give you some simple advice: just stop. You don’t have to always be worried about your health. Yes, you should be vigilant and make sure that you properly take care of yourself, but it shouldn’t be all consuming. Make sure you are actually enjoying living your healthy life, and you are not just thinking about what you need to do or not do next. Don’t be so caught up in what you should be eating that you never actually enjoy the food you eat. Don’t be tirelessly planning your workout routines that you never fully put yourself into your current exercise. Don’t be constantly planning out nutritious meals that you forget to stop and contemplate all that went into producing that delicious and satisfying meals. Finally don’t be so immersed in your own health that you stop interacting with those around you. Don’t feel bad if you realize you’ve been doing these things, I’ve just described my own bad habits. I have been so wrapped up in the health world that it started to hinder my own health and that isn’t good at all.

What did I do about it? I stopped. Yesterday I spent the morning/afternoon with my husband. We enjoyed a wonderful long breakfast and talked about what was going on with each other. We went to VeggieFest out in Naperville and just walked around looking at booths, listening to music and sipping cold coconut water.

My sister and her boyfriend came to visit us for dinner too. I set out a bunch of taco fixings and we made our own dinners, sipped wine, and enjoyed each other’s company. We talked and laughed and caught up on each other’s lives.

My hair can get crazy….

Just to prove I can be semi-normal…

I had my sister dye my hair and we watched a favorite movie from our childhood. It was a fabulous day and it made me feel happy and amazing. Relaxing and NOT focusing on food/good health actually made me feel healthier than I have in awhile. I understand that I sound conflicting right now. I promote good health and yet I just told you to stop focusing on good health. In order to have the best health possible though, sometimes you need to just take a step back, breathe, and enjoy. I promise it will do wonders for your health!

Being Different

August 5, 2013 / ktbuchs87

For most of us, we like feeling like we fit in. Most of us don’t like to feel like we are the lone wolf, although some of us do enjoy that. People like to feel they are a part of a group in some way, whether that is a small group, like a reading club or band, or a large group, like whole cultures. Not all of us like to be a part of the “mainstream” crowd, but I believe that we all do have a longing to fit in somewhere and in some way.

It is rough being different from others, especially when it comes to eating. Have you noticed how a lot of our culture is centered around food? In the summer we have BBQ’s and cookouts, we roast marshmallows over campfires, and we go to state fairs where you can get pretty much any type of food fried and served on a stick. Come fall time, we gear up for Thanksgiving where food is a central focus. Then come the winter holidays and the parties and gatherings with cookies and candy canes, oh my! Right when you don’t think you can put one more bite in your mouth, Easter rolls around and we’re all chowing down on chocolate bunnies and Cadbury eggs. Even if you don’t take into account all the holidays where we eat, most of us meet up with friends and family at restaurants or some one’s house where they have cooked an elaborate feast. Our culture is CENTERED around food, and that is alright. Eating is one way we connect and share with others, and each culture has their own unique way of eating.

The problem is that the Standard American Diet (SAD) is not ideal and it isn’t making any of us healthier. The bigger problem I want to address today is how for those of us who have chosen to eat in a way contrary to the SAD, it can be difficult for us to fit in. I have experienced this many times and while it isn’t fun, I have learned how to deal with it and adapt, and want to share some of my tips and advice. Hopefully it will help those of you trying to maintain a healthy lifestyle, as well as friendships and a social life.

Research and Prepare- Whenever you find that you are going to be in a situation that includes food, find out what type of food will be offered. If you are going to a restaurant, many times they will have their menu’s posted online that you can view, or call them up and ask about their menu. Check out what food they have and if they offer anything you can eat. If not, call the restaurant and ask if there is any way that a menu item can be modified to fit your eating style. Many times managers will be happy to work with you, especially if you take care of it in advance. If you are going to a party at someone’s house, talk with the host and find out what will be served. If there is nothing you can eat, offer to bring a dish to share that you can eat. NEVER demand that they change their menu just for you.

Always be kind and gracious- Ever heard the phrase you attract more bees with honey than vinegar? People will be much more willing to work with you and accommodate your needs if you approach them in a kind and gracious manner. I know that I hate to be a burden on anyone. I chose to eat a certain way, and it was not forced upon me. Therefore, I don’t expect everyone to just bend to my will and provide me with everything I need. People don’t like to be treated like short order cooks and they don’t want to be bossed around by you.

Be patient- Don’t expect everyone to understand your eating style immediately. It has taken you a long time to find the right way to eat for your body, so don’t expect others to get it the first time either. If you’re a vegetarian, don’t get frustrated if people are always asking you if you can eat this or that. If you have Celiac’s, try to stay calm when someone asks for the umpteenth time if something has gluten in it. Many times, people really are trying to be kind and learn what you can or can not have, and they are not trying to get you riled up. This was the thing that I struggled with the most, and I still do. When I first changed the way I ate, everyone was constantly asking me, “Can you eat this? Can you eat this? How about this?” I just wanted them to leave me alone and stop putting their focus on how I ate. Now I just take a deep breath, and realize they are just trying to make sure I am taken care of.

Seriously. Don’t be that guy…

Don’t lecture- This is not the time to start lecturing people about how their diet is awful. This is not the time to become egotistical and think that your way of eating is far superior to others. Instead, think of this as a chance to enjoy other’s company and possibly educate them about how you eat. If someone approaches you and asks about how you eat, by all means tell them. Tell them how you have been trying to find the best way to eat for your body and your health and answer any questions that they might have and then move on. Don’t shove your beliefs in their face unasked and don’t judge them. Remember, you have no idea what their story is.

Enjoy yourself- This is another area that I struggled with, but I am getting better at. At family functions I would get so exhausted and frustrated with everyone asking what I would be eating, that I would never enjoy myself. I felt like everyone was watching me and judging the way I ate. I missed out on a lot of fun times by constantly getting flustered at events where there was food. Now I try to move the focus away from me and food and onto the people around me and the memories being made. I don’t worry about what others think, because I know that I feel healthier than I ever have. Instead of feeling overwhelmed, take a deep breath and really keep yourself in the moment. You will remember the good times you had far longer than you will remember the food served at an event.

It is hard to eat different from the majority of the population. You can feel like a pretentious weirdo or burden. You can feel like it isn’t worth it to be different from everyone else, and that it would just be easier to blend in when it comes to food. When you start feeling that way, remember why you started on this journey in the first place. You wanted to get healthier, you wanted to feel better, you wanted to live in the best possible way that you could. For me, I always remember that not only do I want to be healthier, I want to help others be healthier too. You won’t always see eye to eye with others about food (or any topic for that matter) and sometimes it will be difficult. I promise you, it is all worth it!