Needs Vs. Wants

July 14, 2014 / ktbuchs87

It seems like a simple concept. A need is something you have to have to keep going. A want is something you would like to have, but isn’t necessary to continue going. You need air. You want a brand new car. On the surface it can look like a very simple thing to figure out. Unfortunately, rarely are things that cut and dry. Needs and wants can get muddled and you may find yourself believing that what you need is actually what you want. You might know all too well that when it comes to being healthier this is very true.

Do you need that extra helping or do you want it? Do you need three rest days in a row or do you want them? When you are so used to doing something, it can be hard to decipher whether your motives are driven by needs or wants. If you have always gone back for seconds, you might truly think that you need that much food to feel full. If you have had a certain exercise schedule for years, you might think that this is exactly what your body needs. Needs and wants can go the opposite way too. Maybe you think that you need to be super strict with the way you eat 100% of the time or you will fail. You believe that you need to run 10 miles a day or you’ll be out of shape.

Wants are not a bad thing. It is ok to want things. Desire is what can push us to reach our goals, they motivate us to do better. Don’t let your life get clouded by wants though. Wants can overshadow things that you actually need. But on the flip side, make sure that your needs are real needs. Take a moment and evaluate your health needs. Do you need to have a six pack? Is that need running the rest of the show? If that is true then your needs might have to shift. With an overall goal of better health, make sure that your needs are helping you reach that goal. If you find yourself hindered by your needs, start making changes.

Being healthier is a journey with A LOT of bumps along the way. It’s ok to reevaluate, adjust, and change your tactics or goals. It’s ok to reroute and head towards your goals in a different way. The best advice I can give is to start small and see what works the best for you. It can be difficult to differentiate between a want or a need so keep it simple. When you first start out your needs can be to move a little extra each day and eat one more serving of vegetables. Then as you progress, evolve your needs and wants to fit your life. Be kind to yourself and realize that you won’t be perfect and that is alright. Be able to acknowledge when something you did doesn’t work and move on and learn from that mistake. As time goes on things will get easier and you will be able to make healthier choices with ease. You need to be healthier and I want to be there to help you reach that goal.

Healthy and Helpful Kitchen Tips

July 9, 2014 / ktbuchs87

I am a huge advocate for getting into the kitchen and preparing the majority of your meals yourself. I think that one of the reasons so many people today are struggling with their health is that they have no clue how to make or prepare their own food so they rely on others (mainly restaurants and packaged food products) to do it for them. Maybe you weren’t taught how to cook and the kitchen intimidates you or you do know how to cook you just think it’s boring and tedious. Whatever the case may be, I have a few kitchen tips for you today that can help you in journey to be healthy. Some of these were taught, some I’ve figured out along the way, and some I’ve picked up from places like the Food Network (thanks Alton Brown!). Hopefully these tips will help you get over your fear of the kitchen or cut down the time that you spend prepping food so that you can get on with your day!

Kitchen Gear

Ever heard of a Silpat? I hadn’t either until I was watching Iron Chef on Food Network. It’s basically a thin silicon mat that you can use instead of aluminum foil or parchment paper. The nice thing about the Silpat is that it’s non-stick and can handle fairly high heat, which makes it ideal for baking and roasting vegetables. With the Silpat you can use less oil because you don’t have to worry about your food sticking to the pan, plus it’s reusable so you don’t have to keep replacing it. I use mine almost every day. It’s a great time and money saver!

My (slightly dirty) Silpat. Told you I use it every day!

Invest in a variety of sizes of glass storage containers. I have a few different sizes of the pyrex brand and I use them all the time. These are really helpful in terms of food prep as well as leftovers. If you buy a bunch of fruit and vegetables at the store (which I highly encourage), you can come home and wash and cut them right away, then store them in your containers. I like the glass kind because they last longer and are much sturdier than the plastic containers. Also, storing your food in see through containers helps remind you of all the healthy prepared food you have in the fridge!

While we’re on the subject of glass containers, try storing your spices and grains in mason jars or other recycled glass jars. If you buy this stuff in bulk it’s much easier (and prettier) store them in jars instead of the bags you use at the grocery store. Plus once again, if you store your food in see through containers you’ll be much more likely to use them more often!

My numerous glass jars. Great for storing grains and spices!

Silicone spatulas are a great thing to have in the kitchen. They are good for making scrambled eggs, scooping batter out of the bowl, and scraping up the last of the cookie dough. I have a variety of shapes and sizes that I use all the time. They are great because they are non stick, won’t scratch your pots or pans, and can function in a variety of situations. Plus they’re fairly cheap, so stock up on a few.

Have a few different cutting boards instead of just one. Once you start having a food prep day, you’ll be cutting, chopping, and dicing a variety of foods. It’s nice to have a few cutting boards that you can rotate instead of having to wash the same one over and over again. This makes food prep go faster and makes your cutting boards last longer. I’m a fan of wooden cutting boards, but plastic or even silicone ones work just as well.

Cooking

One of my favorite ways to prepare vegetables is to roast them in the oven. Upside: this makes the vegetables taste amazing. Downside: the vegetables have a tendency to stick to the pan (even using a Silpat). At least mine did until I started preheating the roasting pan in the oven. Think about it, whenever you cook something on the stovetop you heat the pan/oil up BEFORE you put the food in the pan. Why not do the same thing with your roasting pan in the oven? A few minutes before you plan to put your vegetables or whatever else your roasting in the oven, place the pan in the preheated oven. Then prep your food with whatever oil/spices you’re using. Pull out the preheated pan and carefully spread your food out onto the pan. You should hear that satisfying sizzle as the food hits the warm pan, just like on the stovetop! This little trick (plus my Silpat) has helped cut down the amount of stuck vegetables on my pans!

I love dark leafy greens like collard greens or kale, but sometimes they can have a very bitter taste to them. I can’t remember where I learned this but by soaking leafy greens in ice water for about an hour before cooking/eating them can cut down on the bitter taste. Wash and cut your greens like normal then place them in a large bowl, cover with water, and add a few ice cubes. Store this bowl in the fridge for an hour. After the hour is up drain the greens and dry in a salad spinner or with some paper towels. Prepare your greens however you like, sans the bitter taste!

For the longest time, I was afraid to use too much salt in my cooking. The thing I was most worried about was consuming too much sodium like most of the U.S. This resulted in under salting all my dishes, leaving them with a bland taste. The problem with salt is that we’re consuming too much added sodium, mostly from packaged foods. Once I got over my salt phobia and started adding the right amount to my dishes, everything started to taste a lot better. Now I’m not saying go salt crazy and add heaps of it to every single piece of food, but salt naturally enhances the flavors of most dishes. Using it properly can actually help you feel more satisfied.

Other Kitchen Tips

If one of the problems you have is overeating, try using smaller bowls or plates when you eat. You can trick your brain into thinking that it is eating more food when in fact you are eating less. When you have a big plate, the tendency is to fill that plate to the brim. This means that portions are generally much bigger than they need to be. Try eating off a smaller plate and you can cut down your portion sizes without feeling like you are depriving yourself.

Too big of a plate = too big portions. Try a smaller plate!

I just learned about this tip and it’s awesome. Try using a condiment dispenser for your olive oil instead of just pouring it right out of the bottle. This will cut down on the amount of oil that you use because you have better control of how much oil comes out. Plus it will keep the bottle and your hands from getting oily because there won’t be any oil dripping down the side of the bottle! You can find the condiment dispensers at Bed, Bath, and Beyond for $2.

Best discovery ever! Plus it’s fun to squirt the oil into fun designs!

When using your cutting board on a slippery surface, like a granite counter, place a dish towel underneath it. This will help keep the cutting board in place as you cut your food so you have less risk of cutting your finger off in the process. Now that’s a good what I call a win-win!

These are a few tips that make my time in the kitchen a little easier and healthier. What are some kitchen tips that you have learned along the way? Have a great day and I’ll see you Friday with another recipe!

This Is Hard

July 7, 2014 / ktbuchs87

One of the messages that I hope to convey on this blog is that health doesn’t have to be hard. You don’t have to be a world class chef, capable of complicated cooking techniques. You don’t need to live at the gym or buy into crazy gimmicks or expensive equipment. There are so many simple things that you can do to be healthier and enhance your life. But make no mistake, healthy can be hard.

Yes, there are ways to make the decision to be healthier much easier than might think. I try to do my best to share those tips and advice with you. What I mean is that there are days that you are going to struggle. There are times that you are going to wonder why you’re even doing this and if it’s really worth it. There will be moments that you want to quite and you may very well give into those feelings. Believe it or not, this happens to everyone. Even the healthiest person you can think of will have moments of doubt and question their choices. Maybe their moments of doubt last only a minute, but they are still there.

I have gone through periods of time where I really wonder why I am doing this. It’s hard, it takes a lot of self motivation and willpower, and to be honest I get tired. I get tired of constantly choosing to take the healthier route. Some days it would be SO much easier to just get take out food for dinner. It would be heaven to just sleep in and skip my morning workout. Sometimes I long to just spend my whole Saturday on the couch watching TV and downing huge bowls of cereal like I did when I was in high school. I don’t want to prep my meals for the week, I want to sit on my butt and look at pictures of cats on the internet. I don’t want to drink another glass of water, I want to have a huge glass of store bought, sugar-laden juice. This is hard, it drains me, why do I keep on doing this?

I have had every one of these thoughts and many others that are less than stellar. It might seem like I am totally unmotivated to be healthy anymore. It might seem like I just want to give up and that I should stop complaining. You’re right. The thing is, these gripes and struggles are what makes me human. They are also what makes me stronger and even more motivated to continue as well as try to help others. Overcoming obstacles and challenges are part of what makes you unique. They add to your character and make you stronger. If you never had to face any adversity and were able to breeze through life, you wouldn’t be the person you are today. Health is like any other part of your life. It takes strength, some days more than others, to constantly commit to being better than yesterday. It’s ok to feel all the feelings that you do about being healthier.

What do you do though when you feel like there are more bad days than good ones on your journey? For me, I try to think of all the things I can do now that I couldn’t do before. It helps me to see the progress I have made over the years. It also helps to think about how I felt about myself before I started to make changes in my life. I wasn’t very happy, I was very insecure, and I didn’t feel healthy or strong like I do now. I know I don’t want to feel like that again, so that helps motivate me to stay the course when I’m having a rough day. Sometimes you’ll even find help when you least expect it. Maybe a family member will comment on all the hard work you’ve done and how it looks like it’s really paying off. Maybe a friend will start to make healthier choices because you are. Maybe, like me, you’ll realize your story and experiences can help others feel the way you do now and you want to do what you can to help them get there.

It’s ok to feel doubt and want to give up. You aren’t superhero (or maybe you are, don’t worry I won’t reveal your true identity) and even superheroes have their down days. Use those doubts and fears to make you stronger and shape your personality. Don’t let them tear you down to the point where you don’t want to try. Learn from them and adjust your journey from what you learn. I know that you can do this and it’s time for you to believe that you can too.

How To Shop A Farmer’s Market

July 2, 2014 / ktbuchs87

Summer time normally brings with it not just warm weather and trips to the beach, but the opening of the farmer’s market. Farmer’s markets are great ways to buy fresh produce, support your local farms, and find some delicious new foods to try! In this post, I thought that I would share a few tips on how to get the most out of your farmer’s market. I’ve been to a few of the many markets open here in Chicago and even talked to a few of the farmers to find out how to make the most of your trip.

Walk the market. Before you even buy anything, walk the whole market. Many stands will sell the same fruits and vegetables but they might have different prices. You don’t want to buy a pint of strawberries for $6 and then walk to the next stall and see they were only $4 there. Also take your first walk through to inspect the quality of the produce. Make sure that the produce being sold doesn’t look old, withered, or too beat up. A little dirt is fine (these things grow in the ground after all!) but you don’t want it to look like it has been run over by a truck. So make note of the stands selling good produce at good prices and make note of them. Then come back after your walk through.

Ask questions. The people running these stands have a wealth of knowledge of the products they are selling. A lot of them have planted, watered, weeded, and harvested these fruits and vegetables themselves and know pretty much everything there is to know about them. Don’t be afraid to ask how to prepare a certain vegetable or how to best store their fruit. The farmers that I talked to were very excited and passionate about their foods and love to share their knowledge with the people buying their goods. It’s nice to know exactly where your food comes from and exactly who is taking care of your food. On the flip side, if the people at the stand know little to nothing about the things they are selling, maybe get your food at the next stand. Also, if it is super busy at the stand that might not be the best time to ask for the history of radishes. They are trying to sell their products and if they have to spend 30 minutes with each customer that won’t happen.

Try to use cash. I know that barely anyone carries cash with them on a regular basis, me included. Most stands will accept debit/credit cards, but the process goes a lot quicker if you can pay in cash. This is also a great way to budget yourself at the market. If you set a limit of $20 and only bring that much with you, then you won’t over spend. Again, if you forget to bring cash with you it’s not a huge deal. Most places will gladly accept your debit/credit card.

Be creative. Farmer’s markets are great in the way that they will usually sell fruits and vegetables that you might not find at your grocery store. Try something new! Ever heard of kohlrabi, daikon, or patty pan squash? The market is a great place to find one new to you produce item and learn how to prepare it. Soon you will be an aficionado at unique produce and have a lot of tasty go to recipes in your arsenal. And remember, if you aren’t quite sure how to prepare a certain food, the farmer is a great resource.

Still read the labels. Most markets sell more than just fruit and vegetables. There are bakery stands, jam stands, honey stands, butcher stands, and I’ve even seen a tamale stand. Just because something is sold at a farmer’s market doesn’t automatically mean it’s organic or good for you. Some stands sell products that have just as many chemicals and preservatives as the store bought kind. Read your labels and ask if there is an ingredient you don’t know. That being said, a lot of the stuff sold at the market are a much better choice than their grocery store counterpart. Remember though, a cookie is still a cookie whether it’s organic and sold at the farmer’s market or not.

These are just a few tips to make your next trip to the farmer’s market a successful one. I love being able to actually talk to the people who grow my food as well as learn from them. Most of the time their passion for good food is contagious and I can’t wait to get home and make something with my purchases. Find out where there is a market closest to you and check out all of the delicious and healthy food they have to offer!

Acknowledge Yourself

June 30, 2014 / ktbuchs87

Time for a personal story that led to a pretty good life lesson. Don’t you love when those happen? This weekend my husband, Adam, and I headed to my parents house to help them clean out their garage. After the day was done and my dad was taking us back to the train station to head home, we stopped to drop off some garbage and my dad introduced us to one of his clients. As we were talking the conversation turned to health and my dad started telling his client all the things that I had accomplished health wise over the past few years. At first I kind of just brushed it off, my dad loves talking to anyone about his kids and he is always telling them how great we are. I think that is a job requirement when you become a dad, you love to brag about your children. But as we were headed home I started to think about all the things he said about me. The list seemed pretty impressive. I had forgotten how far I had come when I first started, and that I was too quick to shrug off my accomplishments.

How many times do we do that? We get so wrapped up in the day to day and fail to see all the miles we have traveled. I feel this is especially true when it comes to our health. For the first time yesterday, I realized that over the course of 5 or 6 years I have lost a total of about 60 pounds. That is kind of a huge thing but I always downplay it. Yeah I lost 60 pounds but it’s over a long period of time. Earth to Katie, 60 pounds is no drop in the bucket. I went from never running ever, and hating it as well, to wanting to run every single day and truly enjoying long 10 mile runs. I went from barely being able to touch my toes to easily finding balance in some difficult yoga poses. I feel at ease in the kitchen and enjoy spending time coming up with healthy ways to prepare delicious food. I’ve started a health blog and have shared my story with the internet, something that I would never have thought I would do 5 years ago. I have really done a lot and I need to give myself props for doing all of that stuff!

Many of us feel uncomfortable patting ourselves on the back when we do something awesome. We’re quick to turn down compliments and say oh it was nothing. We forget how hard it was to start being healthier and how much work it took to get to the place we are today. That needs to stop. I’m not saying you should go out and brag to every person you meet about all your accomplishments. You do need to work on accepting compliments and recognizing all the hard work you’ve put in. Even if you just started, give yourself a hand for taking that first step. That’s not an easy decision to make and you deserve to be proud of that choice.

It’s difficult to take the healthy route. It’s easy to fail at better choices. It’s more comfortable to just stick with what you know and never step outside of your comfort zone. So when you do decide to do all of those things, take the time to give yourself a round of applause. It doesn’t have to be shouted on the rooftops to the world below, a quiet moment will do. Taking pride in all you have done will help keep you motivated and keep you on road to better health. And when you see someone who might be struggling with their own journey, take a moment to remind them of all the great things they have accomplished so far!