Kitchen Nightmares

January 20, 2014 / ktbuchs87

Life doesn’t always go according to your plan. In fact, it likes to do it’s own thing regardless of what you would like to happen. This concept has always been a source of struggle and stress for me. I am a person that likes to plan and organize and know exactly what is going to happen. I tend to get a little anxious (ok, make that a lot anxious) when things do not go according to my plan. This is something that I have been working on and one of my goals this year is to be able to go with the flow more. Well, life heard that and decided to throw me a curve ball this week.

Last Sunday my oven broke. I know this might not seem like a huge problem to some, but I rely heavily on my oven. Not only do I use it for dinner every night, on Sunday I usually do a lot of my meal prep for the week so that I have easy access to healthy food no matter what. I was a little stressed last Sunday when I realized AFTER I had made a bunch of things to put in the oven that it wasn’t getting hot. I was even more stressed when the repair guy came on Monday but wouldn’t be able to actually fix the oven until Tuesday. And I might have had a small meltdown Tuesday night in the middle of cooking dinner when I realized that the oven was no longer regulating the temperature and my food was burning to a crisp, error codes on the oven were shouting at me, and all the smoke detectors were going off at once.

Luckily, my oven did not catch on fire… yet

Yes, it has been a little bit difficult here in the Dawson kitchen this week. My oven is still broken, but after my panic attack on Tuesday, I took a deep breath and realized everything was going to be just fine. I could still eat and eat well, I would just have to get a little creative. This is where having a well stocked pantry and freezer come in handy as well as having some know-how in the kitchen have really saved the day. I wanted to share some of the tips and foods I had on hand so in case you have a kitchen nightmare, you can also have a back up plan and won’t have to worry about eating well.

Leftovers, leftovers, leftovers. This was a big help to me this past week. I usually make bigger dinners and use the leftovers for lunches or sides for other meals. Having those extra servings of food helped to round out some of the meals I made this week so that my husband and I had full meals even without the food I usually prep on Sunday. I also have a freezer full of soups, stews, and chilis that I have made in my slow cooker. Again, it was really helpful to be able to pull a healthy meal out of the freezer and heat it up. I’ve said it many times, leftovers are your friends and they have certainly saved my butt this week.

Beans, grains, and legumes, oh my! Having a good stock of dried/canned beans, grains, and legumes like lentils on hand is another great way to make filling healthy meals. You don’t have to use an oven to make these and they fill you up with tons of healthy fiber. Plus they are easy to throw into any meal, and you can season them to your liking. I usually always have black beans, chickpeas, white beans, and lentils on hand and throw them into anything from frittatas to lettuce wraps. If you don’t have time to use dried beans, canned works well too. Just make sure you read the label and rinse the beans before you use them.

Be flexible on cooking methods. I learned this week that there are actually a lot of ways to cook things the way I like without using the oven. For instance, I usually roast sweet potatoes in the oven but found out they taste just as delicious cooked in a cast iron skillet on the stove top. Sauteing vegetables in a little EVOO tastes just as good, if not better, than roasting them in the oven. I had to step out of my comfort zone and go to other methods of cooking this week and it has worked out pretty well. Friday night I came up with a really yummy collard green wrap that I cooked on the stove top with a homemade sweet and sour sauce. I would have never thought of that if I had my oven working. Don’t be afraid to experiment in the kitchen and broaden your cooking skills. You never know when you might have to switch things up. Plus, it’s fun to eat your regular foods in a different way!

While I am really hoping that my oven will get back to normal this week, I have learned that I can survive (for a little while) without it. I didn’t have to totally derail my healthy eating or go hungry just because my normal method of cooking wasn’t an option. The same goes for you Just because something may come up in your day to day healthy eating plan doesn’t mean you have to throw your hands in the air and resort to McDonald’s. Take a second to assess what you have, be a little creative and flexible, and come up with a new eating plan for the time being. If life were always easy, we would never learn that we have it in us to rise above the problems thrown at us. Pretty neat lesson to learn from a broken oven, huh?

Have a great Monday everyone!

Healthy Doesn’t Have to be Hard

January 13, 2014 / ktbuchs87

Hopefully all of you made it through the polar vortex and have thawed out just a bit. Thankfully we made it through with minimal damage, only one pipe burst. It was fixed quickly and didn’t cause too much stress, that was good!

This past weekend I was thinking about my “health mission”. What did I want my message to be to the readers of my blog, people who come to me for advice, and eventually people that work with me one on one? I narrowed it down to two main ideas. The first being not everyone will become/stay healthy in the same way. I’ve talked about this before on the blog. We are all unique and our bodies function and work in different ways. What may work for me might not necessarily work for you, and that is ok! This goes for how you eat as well as how you exercise.

The second message I want to share is that healthy does not have to be hard. Many of you reading this right now are thinking otherwise. You have tried to get healthier numerous times, but always end up right where you started. Some of you believe that in order to become healthy you have to follow complicated rules, stick to strict schedules/menus, or buy fancy and expensive equipment. While you can do those things, they are not at all necessary to become healthier.

When I first started out, I also thought I had to get fancy. I figured that following a fad diet and working out with a special routine or equipment was the only way to be the healthy person that I wanted to be. By trial and error, I learned that it was actually much simpler than I first believed.

The biggest thing that you need to become healthier is the desire. You have to be in a place where you truly want to start this journey. Otherwise you will keep failing or quitting or not giving it your all. Once you find that motivation, the rest is fairly simple.

In terms of eating, you don’t need to buy into fancy diets or food systems or companies. Get rid of all processed food products and then start experimenting. Do you do well on a more plant based diet or do you thrive with more meat? Maybe you do better on a high fat diet full of quality, healthy fats. Or you find that more whole grains is your thing. Whatever it is, make sure you feel right and can go about your day without misery or gnawing hunger.

When it comes to exercise, there are so many inexpensive and simple options. The main goal is to move daily in whatever way gives you the most joy. Don’t like running? Then don’t waste hours on the track hating your life. Think yoga is crazy? Then don’t sign up for a hot yoga class. Again, experiment with a bunch of different forms of exercise. Maybe something as simple as walking gives you what you need or perhaps you learn that you love weightlifting because it makes you feel awesome. The most important thing is to figure out which form of activity brings happiness to your life and doesn’t feel like a chore.

When it comes down to it, these are very simple ideas and strategies. Yes, it can seem hard to completely overhaul or change your life. Start small. Focus on changing one meal a day or adding fifteen more minutes of exercise to your day. Once you master those add in more. Realize that this is a process and it can be a very simple one. What makes you feel happy and full of life and energy? Find that and the rest will fall into place!

Have a great Monday and a fabulous week everyone!

Winter Blah’s

January 6, 2014 / ktbuchs87

The beginning of the new year often brings a fresh start. Resolutions are made or goals are set and motivation seems to be a little higher. For some. The beginning of the year can also be a tough time because many of us are in the heart of winter. Right now the temperature in Illinois is -13 with wind chills as low as -45 and gusts of wind up to 30 mph. Just a bit chilly. The cold, lack of sun, and holiday food/mood can lead to some serious lack of motivation and willpower. Many days it just seems so much easier, and appealing, to bundle up in sweatpants and eat cookies and drink hot chocolate all day.

While I love winter, there are days that I feel drained. Everything is the same and it’s boring. I don’t want to leave the warmth and comfort of my home. I feel lethargic and would rather do anything than go run or cook a healthy meal. I pretty much want to go into hibernation Bears get to sleep all winter, why can’t I?

Many of you know exactly what I’m talking about and the rest of you probably live in a place that’s warm all year round Lucky you! For those of you who struggle with the winter blah’s, here are a few of my strategies to break through the doldrum of these colder months.

Find the light. During the winter we tend to get less sun which results in less vitamin D. This can cause some of us to feel more blue than usual. Try to take advantage of what little sun is available. If the weather permits, take a short walk outside. Even just sitting in a sunny window for a few minutes can boost your mood and make you feel less like a zombie.

Switch up your exercise routine. Find a new workout to try out during the winter months. Whether it’s a different circuit at the gym, a new workout routine for home, or running a new route, mixing things up can help boost your exercise motivation. Don’t think you have to spend a ton of money on a new routine or class either. You can find a ton of new routines, videos, and workouts online. You can also rent exercise DVD’s from your library. If you do want to try a new class or gym, this time of year there are some pretty great deals, so check it out.

Pull out the slow cooker. You know I’m obsessed with my slow cooker, and for good reason. I can make really big batches of healthy meals and freeze leftovers. That way when I really don’t feel like cooking, I can pull a delicious and nutritious meal out of the freezer. Also try to make a goal of making one new healthy recipe a week or once every other week. This way you can get some variety in your diet and you can expand your cooking arsenal.

Pick up a new hobby. When you’re feeling stuck in a rut, a new activity can shake things up. Maybe you would like to try a new crafty thing like knitting, crocheting, or cross stitching (my new favorite). Try a new class through your park district. Find a new board game to play with friends or family. Read a new series of books or volunteer at a local animal shelter or senior center. There are plenty of things to break up the hum-drum.

Of course there are plenty of other things to do during the winter like sledding, skiing, skating, building snowmen, or snuggling by the fire. The key is to not let yourself slip deep into the coma that winter can bring. Believe me, I know how easy it is to sit on the couch and watch Netflix all day. Some times that is totally alright. Everyone needs a day of laziness. The trouble comes when that one day of lazy turns into a string of lazy and you never want to do anything else. You don’t have to be constantly on the move during the winter, but don’t become a hibernating bear. No matter how enticing that may seem!

Holiday Night Snacking

December 9, 2013 / ktbuchs87

Thanksgiving and Christmas and New Years and all the holidays in between. This is the season of good cheer…. and food. So much food. I love food and this is the time of year that some of my favorite dishes are made (sweet potato casserole anyone?). Having all this delicious food around used to be very difficult for me and would usually end in a late night binging fest. Thankfully I have been able to control that unhealthy habit and my holiday eating is much better than it used to be.

Our pretty little Christmas tree!

These past few weeks though I have noticed that after dinner I have been going back to the kitchen to look for something else to eat. I have no problem with having a little dessert or snack after my dinner, but this snacking is happening even if I am full from dinner. Before I started to eat healthier I would never have thought twice about why I was eating when I wasn’t even hungry, but now I know to stop and figure out why I am wandering to the fridge after a full meal.

In this case, I know it’s because there is just food there. After two Thanksgivings (one with Adam’s family and one with mine), there were plenty of leftovers that we were sent home with, including an apple cranberry crisp that I made and tahini brownie bites. I am not one to waste food, so I eat it. I know this habit can lead to binging on food so I have thought of a few tips that can help curb this “extra” eating. If you know that this is a problem for you, you can use some or all of these ideas to help your snacking.

House in our neighborhood with a CRAZY amount of lights. Pretty sure you could see this house from outer space!

Make sure you eat enough throughout the day. This is fairly self explanatory, but make sure that you are getting enough food at breakfast, lunch, and dinner. Eating enough throughout the day helps curb that nagging feeling after dinner that you didn’t get enough food and you need to eat something more.

Wait 20 minutes after dinner. Before heading straight for dessert the minute you finish your dinner, wait just 20 minutes. Most times just waiting that 20 minutes will give your dinner time to start digesting and you won’t even want to eat anything more. If you do still feel like having something extra, go ahead but make it a small portion.

Plan for a dessert. If you are someone that needs to have a little something extra after dinner, that is totally fine. My husband always wants just a little dessert after his dinner and he makes it work with his eating throughout the day. I don’t really count calories (and neither does he) but if I know that I am going to want to have a piece of that crisp after my dinner, I factor it into my other meals and eat just a little less at lunch or dinner.

Take up a hobby. If you have the habit of always eating at night, think about taking up a hobby to occupy your time. I like to read, and I have recently taken up cross stitching (yes I realize I am like a 65 year old woman). Keeping my mind as well as my hands busy makes it harder to eat brownie bites. If reading or cross stitching isn’t your thing, try yoga or crossword puzzles or jigsaw puzzles, or whatever interests you!

Sip some tea. Tea is a really great way to feel like you are getting a dessert without actually eating a dessert. There are so many different flavors out there like pumpkin spice, cranberry, and even chocolate tea! I love sitting down after dinner with a good book and a mug of hot tea. It’s a great way to wind down before bed and keeps me from eating when I really don’t need to eat.

These are the tips that help me from mindlessly eating after dinner. I am not trying to bash dessert or night snacking at all, I don’t think that they are bad things. I am saying that eating when you aren’t hungry or just because food is there is not a healthy habit to have. Mindlessly eating is never a good thing and can lead to binge eating or eating too much. There is no reason that you can’t enjoy your favorite dishes this holiday season. Don’t feel guilty for making a conscious decision to eat any food. If you do find yourself indulging when you don’t need to, find out why you did, make the choice to not do that again, and then move on. Beating yourself up or falling into a downward spiral of unhealthy eating because of one slip-up is not good. Getting right back on track at the next meal is the best way to stay on your healthy journey!

We got snow yesterday! Yay!!

What are some ways that you avoid mindless or needless night snacking? I would love to hear your tips and be able to share them with all my readers!

Government and Health

November 19, 2013 / ktbuchs87

If you haven’t heard, soon the FDA is going to place a ban on trans-fat in food products. My husband and I were talking about this over dinner the other night and it led to an interesting question. What role should the government play in our health?

At first I thought I had a fairly straight forward answer, but the more I thought about it I realized it was a little trickier. My first reaction was that the government shouldn’t necessarily tell me what I could and could not eat. I wasn’t a huge fan of Mayor Bloomberg and his attempt to ban soda in NYC. As an adult and an American I’m lucky enough to have the choice to decide what and how much I want to eat. I understand that there is an obesity and health epidemic and I understand that Bloomberg and others are not trying to maniacally control the population by banning certain foods. They genuinely want to fight a major problem in the United States. I just believe that the choice of what to put into my body should be mine and mine alone.

Then I started thinking more about the approaching ban on trans fat. I realized I was more supportive of that, but how is it really any different than the soda ban? Yes, trans fats are not healthy. In no way do they improve your quality of health or nourish your body, but neither does soda. If I believe that people should have the right to choose to eat or drink whatever they want, but also choose to support the trans fat ban, I would contradicting myself. I tried to figure out a legitimate reason that I was fine with the trans fat ban but not the soda ban, and I really couldn’t come up with a strong argument.

What I did figure out was that I fully support the government educating people about better health and nutrition. I truly believe that the more we can get the message out about better health practices and learning how to properly feed ourselves, the better off (and healthier) the American population will be. Let’s teach people how to shop in grocery stores, how to cook in their own kitchens, how to prepare healthy meals. and how to move more and sit less. Let’s make it easier for people to get access to good information and good food. That is an initiative the government can take that I can fully get behind.

While I might not have a solid stance on how much meddling the government should have with what we eat, I am glad that they are trying to figure out how to improve the health of the nation. Any little step forward is one step closer to everyone being able to live the healthiest life possible!

What role do you think the government should play in our health? I would love to hear your opinions! Have a great week everyone!