Making and Meeting Goals

November 4, 2013 / ktbuchs87

This past week I celebrated my 26th birthday. I also thought of things that I had accomplished over my life as well as the things that I want to accomplish. Clearly I am still relatively young and I have a lot of living left to do. I know that I want to make the most of that time and for me, making goals to strive for really helps.

When I first decided to be healthier, I made big goals of losing a ton of weight and eating perfectly and exercising every day. While those are good goals, they are big picture goals. Those goals can also often seem unattainable, and if you’re like me, you want to feel like you’re actually accomplishing something. Over time I realized I had to make smaller and more realistic goals. Instead of losing a ton of weight, I focused on fitting better into my clothes. Instead of eating perfectly, I focused on choosing better options than what I had been previously eating. Instead of exercising every day, I focused on running a little farther each time I went out for a run. With these more manageable goals, I saw results and felt so proud of myself for accomplishing things. I kept up with making smaller goals to be met. I ran in a 5k race and then a 10k race. I started doing yoga and practicing more difficult poses. I immersed myself in learning how to cook with healthier ingredients and now can create my own meals and recipes to be shared with others. I stopped focusing on a number on the scale and feel comfortable and proud of the body I have and all that it can do.

It is important to have goals and it is also important to have big goals. All the little goals I made and met, helped to move me toward my ultimate goal of being as healthy as I possibly could. I am still working towards that, but I am knocking out the little steps all along the way. You can do that too. Maybe you want to be healthier, maybe you want a better job, or maybe you just want to get through the day with less stress. Set small and attainable goals for yourself that will help you reach that overall goal. Once you meet those little goals that you set, you’ll be more motivated to keep going and meet that ultimate goal.

With all of that being said, I wanted to set another large goal for me to accomplish. I have really developed a passion for health as well as a heart for helping others to enjoy the best health they can. I want to make this my everyday work and I feel that the best way for me to get my message across and help others is to become a health coach. I have been researching this for quite some time now, and I am ready to start taking steps to reach that goal. What am I going to do to help that? I have been looking into certifications, once I settle on one I can start classes. I will continue to write and maintain this blog, as well as continue to learn as much about health and nutrition as I can. I want to start looking for opportunities to reach more people with my knowledge and message, maybe reaching out to people and offering my help. As long as I am moving towards that ultimate goal of health coach I am open to anything.

Sure, it is a little scary to declare that you are going to do something. What if you fail? What if it’s impossible? What if others don’t believe in you? Yes, those things can happen. You could also succeed, prove others wrong, and become a better version of you. You won’t know until you try!

All About the Presentation

October 21, 2013 / ktbuchs87

As a health blogger, I view my posts as possible guidelines for someone who may or may not know a whole lot about being healthier. Maybe they are trying to live a healthier lifestyle, maybe they are looking for different ways to live healthier, or maybe they just want to see other people’s opinions on a certain topic to make an educated decision about their own life. I am very conscious of the way that I present my views and opinions because I know that they can be integral in someone’s journey to a better life. Lately, I have noticed that other people in the health world might not have this same view.

I started noticing this on my Instagram account. I follow mostly health bloggers/enthusiasts/chefs/anything to do with food and every once and awhile I would see a post bashing a certain food/way of eating. The post would have a picture of some type of food (usually processed food like Oreos) and then state something along the lines of, “I can’t believe anyone can eat this junk”. I will be the first one to tell you that I don’t think processed food does anybody any good. I will also be the first to tell you that you’re not a bad person for eating those foods, nor do you need to feel guilty. Shaming anyone into a better lifestyle doesn’t work and most times has the opposite effect.

For the most part, people know when they don’t lead a healthy lifestyle. They know when they eat food that is not good for their health. What they don’t know perhaps is how to change, and making them feel badly about themselves is not going to get them to make a change. I would like to believe that the majority of health professionals out there genuinely want to help people be as healthy as possible, I know I do. The health community needs to make sure that rather than shunning people for eating poorly or not making the best health decisions, they need to understand it’s hard to make a big change. They need to remember when they first started their own health journey and the struggles they went through to get where they are today. Most people don’t just magically become super healthy overnight. It is a slow and gradual process with plenty of setbacks I still have to work at it each day. When I first started out, if someone had shamed me about the food I ate or all the exercise I should be doing but wasn’t or couldn’t I would have quit. No one wants to feel bad about themselves even more than they already do. They don’t need people to point out their downfalls, they need people to help them up and show them the way.

That’s why the health world needs to not just focus on the message of better choices, but on how they present that message as well. We need to be welcoming and understanding and let others know that they are not alone in their struggles. Ever heard the saying it’s easier to attract bees with honey rather than vinegar? That same message applies to the world of health. Those just starting out or looking to become healthier, don’t need our bitter or angry put downs. They need words of kindness and encouragement. They need to know they can do this and that we are here to help. If we follow that philosophy, maybe more and more people can join us in leading healthier lifestyles. That’s the whole point right?

Confessions of a Food Lover

October 14, 2013 / ktbuchs87

A few weekends ago my husband, Adam, and I were watching episodes of The Best Thing I Ever Ate on the Food network. The show features famous chef’s and other people in the food world highlighting some of the best dishes that they have ever eaten from places around the country. Alex Guarnaschelli, a chef/restaurant owner/cookbook author/Iron Chef/all around awesome, is a regular on the show. It’s easy to see why, this woman loves food. Not just eating it, but shopping for it, preparing it, serving it, looking at it, talking about it… I told Adam that I feel like Alex really understands how I feel about food and as I was telling him this, I was lovingly cradling a banana.

Often people believe that in order to be healthy you have to stop loving food. They think that there is no way to balance healthy living with a love affair of all things food related. There are some health gurus out there who do believe this. They view food mainly as a fuel source to get their body to function properly and that’s it. While I agree that food is fuel for our bodies, I can’t deny that it is also so much more. Hi, my name is Katie Dawson, and I love food. And that’s OK.

If only….

Yes, I have had a tough relationship with food in the past. I would eat out of boredom or stress or anxiety. I would sneak food so that people wouldn’t see how much I really ate or see all the bad food I ate. I sometimes still struggle with overeating, even though it has gotten much better. But even with my strained food past, I still love food. While I do love tasting and eating food, I almost love all the other components more. Grocery shopping is better than clothes shopping to me. I love seeing all the fresh and colorful produce as I walk into the store, I love going through and picking the best bunch of broccoli or the biggest butternut squash. I’m like a kid in a candy store in the bulk food and spice section. Sometimes I just wander through the grocery store looking at food and products and reading labels and never actually buy anything.

I also love cooking food! I enjoy thinking of flavor combinations or creating brand new dishes. It thrills me to completely make a meal on the fly with just the ingredients I have in my kitchen. It gives me great joy to serve food to other people and see them enjoy eating what I have made. Sitting around with friends and family and food is my idea of a great time.

At this point, you might be thinking I’m just a little nuts about food, and you would be right. But does that make me an unhealthy person? Is it possible to love food as much as I do and still call myself a healthy individual? I think so. If I weren’t so in love with food, I don’t think that I would be as interested in eating as well as possible. I have seen how eating good and nutritious food can change your health and because I have a passion for food, I want to be able to share that with as many people as possible. I wouldn’t bother if I didn’t care about food. If food were just fuel, I wouldn’t spend so much time coming up with new and creative recipes. It wouldn’t matter if food tasted great if I were just eating it to get my body through the day.

I’m here to tell you that it is perfectly alright to be in love with food and still be healthy. Sure, the love of food can be taken too far and turn into an unhealthy obsession. I realize that overeating and unhealthy eating can damage your health and I know that is a major problem these days. Don’t be afraid to enjoy food though, don’t feel guilty if a certain dish makes you swoon or a certain ingredient takes your breath away, it doesn’t mean you’re unhealthy. I don’t think I will ever stop loving all the things that food is about, and I wouldn’t want too. If that means I lovingly cradle a banana while watching a show about food every once and awhile, that’s fine by me!

Girls Only?

October 7, 2013 / ktbuchs87

On NPR this morning (yes, I listen to NPR. Thanks hubby!) there was a news piece about how eating disorders affect men. Most people are aware that boys and men are affected by eating disorders, but they probably don’t know the extent or much about it. When people hear eating disorder, they automatically make the connection to girls or women. I certainly do. As a girl myself, we are constantly talked to about all types of disordered eating as well as body and self image issues. Sometimes it is almost like people expect girls to have some type of body problem. However, we don’t realize that the same issues that affect girls also affect boys.

Part of the problem is that the way eating disorders affect boys is different than the way it affects girls. Boys want to look lean and ripped whereas girls tend to want to look skinny and thin. Many boys can pass their problem off as just wanting to get bigger and stronger and people won’t question that as much as a girl who may look like she is wasting away. Also, because there is a stereotype that eating disorders only affect girls, some boys might not want to admit that they have a problem. They will hide it longer because they don’t want to deal with the stigma of having a “girl” problem. They’re already struggling, and they don’t want to add being teased on top of that. When they do seek help, most recovery programs are not geared towards boys. The NPR story followed a thirteen year old boy that was diagnosed with bulimia. When it was time to get treatment, he said that it was really awkward being the only boy there. He felt that his eating disorder didn’t affect him the same way that it affected the girls he went to treatment with.

Eating disorders are on the rise among boys. It’s estimated that 10 million men will be affected by an eating disorder sometime in their life and about 43% are dissatisfied with their bodies. Just as woman are constantly bombarded with what their bodies should look like, men get the same treatment from the media. Male models are ripped, and Photoshop can enhance abs just like it can whittle a waist. Boys are taught that to be “real” men they need to be big and strong, and that can affect their relationship with their body and food. We need to start paying more attention to the way society tries to dictate the way men should look, just like we are hyper aware of how it affects women. Boys need to know as well that their body is just great the way it is. Girls hear this all the time from entire campaigns that are run based on this idea. The more that people are made aware of how these things affect boys, more research and better treatment can be made available. It’s important for every single person to feel amazing in their own skin, no matter their gender.

I hope that you all had an awesome weekend, I know we did here in the Midwest! Fall weather FINALLY arrived on Sunday and now it’s nice and crisp outside! My favorite season has begun! Have a fabulous week!

Trust and Foodie Penpal Reveal Day

September 30, 2013 / ktbuchs87 / 2 Comments

Today you get a double post! Aren’t you just the luckiest! Since it is the end of the month, that means that it is Foodie Penpal reveal day. Foodie Penpal was started by Lindsay over at the Lean Green Bean and is a fun way to try new and delicious things with others across the country. If you would like to participate or just want some more info, you can head over to Lindsay’s blog and check out all the official guidelines. This month my pen pal was Lauren and she did a fabulous job with my box! Included was:

1. Spicy Moroccan Sauce- GREAT in soups and stews, which I am now making more of with the cooler weather

2. Rosemary and Black Pepper almonds- My husband really enjoys these as a tasty snack

3. Four Fruit Spread- I haven’t had a chance to try this yet but I am sure it will be fantastic

4. Almond Butter- I love any and all nut butters, so this of course was a favorite

5. Gluten-free Cinnamon Raisin Bread- This was made and devoured immediately!

6. Various spices- I love my herbs and spices and these new ones have been fun to try out!

Thanks again Lauren, this was a great box!

On one of my daily blog readings, I came across a piece of advice that struck me. I don’t remember which blog it was or even the main point of that particular post (I read a LOT of blogs). The author stated, “Trust your body, it knows exactly what it needs and it will let you know too”. When I first read it, I really didn’t pay much attention. I have heard this advice many times before. In fact, I often tell you to listen to your own body and to pay attention to the signals it sends you. But as the day went on, I really started thinking about that advice and the word that really got me was trust. Trust your body. I realized that I don’t know if I fully trust my own body, at least not yet.

Let me explain. It is one thing to listen to your body, your stomach growls, you know you’re hungry, you put food into your body. That is fairly simple. But do you trust your body to choose the right food? Do you trust your body to eat the right amount of food? Do you ultimately trust that your own body is telling you that it needs? I have had a very tug-of-war like relationship with my own body and food over the years. Many times I would just eat anything at anytime because I was bored or just wanted the taste of food. This whole cycle of overindulging and eating food that wasn’t good for me created a very strained relationship between me and my body. When I decided to finally start eating better and improve my health, I honestly did not trust myself or my body to make smart decisions food wise. I literally had to throw out all the processed junk food in my pantry and refrigerator because I knew that I would not be able to trust myself around those things.

It has gotten easier over time to say no to the food that does nothing to keep me healthy. I avoid certain aisles in the grocery store, I don’t make certain foods, and if I go out to eat, I don’t even look at certain parts of the menu. Sure, that sounds like I trust my body, but in reality, I’m still a little nervous that I will go back to my unhealthy days if I fully trusted in my body to tell me what it needed. What if I misinterpret the signals? What if I think my body is telling me it needs something that I don’t want to eat? This may sound confusing and silly, but because of my past, I have a hard time with these things. But I’m also starting to realize that my body is smarter than I give it credit for. Because I have been feeding it the best possible food and treating it as healthfully as possible, my body knows that it doesn’t need nor want any of the food that I used to crave in the past. I’ve also learned so much these past few years when it comes to nutrition and health, which also contributes to continuing to eat well and live healthfully.

I’m learning more and more to really trust in my body to tell me what it needs. Some days are better/easier than others, but it is all a part of the process. Being healthy isn’t a sprint to the finish, it is a longer and slower journey, one that you have to make mistakes and learn from them. Will I ever be perfect? No! Obviously that is impossible and not expected of anyone. But I will get better and continue to be as healthy as possible. If you’re going through the same trust issue I am, just remember: be patient with yourself, give yourself time, and don’t be too hard on yourself. You will get there, I promise!

Have a fantastic Monday and a great rest of the week!