DIY Wednesday: Sports Drink

February 3, 2016February 1, 2016 / ktbuchs87

DIY Wednesday: Sports Drink | Life Healthfully Lived I would say that sport’s drinks like Gatorade, Propel, and Powerade are some of the most controversial products when it comes to hydration. You have the people who are firmly in the water-is-the-only-hydration-you-need camp and then you have others who are firmly in the you-need-to-replenish-your-electrolytes-after-activity camp. Then you have those in the murky middle ground who believe sometimes you need sports drinks and sometimes you don’t. It can be very confusing.

I am somewhere in the murky middle ground. It all depends on the activity you’ve been doing and how long you’ve been active for. The vast majority of us don’t do enough work or exercise that will require anything other than water to rehydrate. There is no need for a Gatorade after a 20-minute workout or to hand out sports drinks after a kids soccer game. There are a few instances where you do need to replenish your electrolyte levels with something other than just water.

People who run/train for marathons, triathlons, Ironman competitions, or any other grueling endurance sport are probably going to need something more than just water. That is because they are asking their bodies to work at full capacity for a long period of time. Anything more than a 90-minute workout session is going to probably warrant a little extra attention to your hydration levels. DIY Wednesday: Sports Drink | Life Healthfully Lived

Now, here is my other sticking point: I think that commercially sold sports drinks are NOT the way to replenish your fluids and electrolytes. They’re full of sugar and other ingredients that actually make you thirstier than you were before. How else would they sell their product? If one drink made rehydrated you, you wouldn’t need another. Plus you’re getting way more calories than you need from a drink.

Lucky for you, it’s easy to make your own sports drink that will rehydrate you as well as replenish your electrolyte levels without the calories, sugar, or any other possible weird ingredients. You can make these in advance of a tough workout or activity and have them ready to go when you’re done. You can play with the levels of citrus and natural sweetener to suit your tastes.

You can play with the levels of citrus and natural sweetener to suit your tastes and if you don’t want or can’t find coconut water, regular water works just as well. And yes, I know there is salt in here and you’re going to tell me that is ridiculous because we all know that salt makes you thirstier. Yes, BUT, you also need the proper amount of sodium levels in your body to rehydrate and absorb minerals like potassium. If you’ve been sweating like crazy, then you have been losing a lot of sodium as well and need to replenish those stores. So don’t skip the salt (and make sure you use sea salt NOT regular table salt), it won’t make you thirstier and you won’t be choking down a salty drink.

Sports Drink

1 cup coconut water or regular water (make sure it’s just plain coconut water, no added sugars)
1-2 tsp fresh lemon juice
1-2 tsp fresh lime juice
1 tsp honey or maple syrup (less or more to suit your taste)
pinch of sea salt

Put everything into a blender and blend for a few seconds. Taste and adjust things as needed.

Keep this drink stored in the fridge up to 2 days before you need it. You can also double or triple this recipe to make sure that you have enough on hand for when it’s needed.

Subtraction Vs. Addition

February 1, 2016February 1, 2016 / ktbuchs87 / 2 Comments

Don’t worry, this isn’t going to be a math lesson. Trust me, you don’t want me teaching you math. Anyone who knows me will back me up on this one (right, Mom?).

No, this is going to be a comparison of two different mindsets when it comes to living a healthier life. I find that there are two approaches to changing bad habits, the subtraction approach and the addition approach. I’ve actually taken both approaches myself and in my experience find one is definitely better than the other. Because I want you to be successful in living a healthier life, I wanted to share the tiny difference between these approaches that can make a huge impact on your success.

The Subtraction Approach

I am going to be healthier by taking away all of the bad things in my life.

This is a common way to look at things, and technically it’s what you want to do. In with the good out with the bad, right?

Almost. This immediately sets up a feeling of deprivation and an “I can’t have/do that anymore.” It makes you feel like you’re losing a part of what was your daily routine and that can make you feel a little uncomfortable and maybe even sad.

You keep trying to tell yourself that it’s good, you’re getting rid of what made you unhealthy. You’ll be happier once this process is over. So, you start subtracting:

The “bad” food you used to eat
The lazy habits you had formed
The time you used to sit around instead of exercise
The social settings where you maybe weren’t the healthiest
The friends or family who don’t fully support you

You might start to see a change in your health doing this, of course. You might lose weight, start to develop a regular exercise routine, but it still feels like you’re depriving yourself of things that once made you happy. Even if they weren’t good for you. You can start to pine for the way things were, especially since they are “off-limits” now. Subtraction Vs. Addition | Life Healthfully Lived

And this can set you up for the relapse. A night of binging. A week of no exercise. Cheat meals/snacks/days. You know you’re being “bad” but you can’t seem to help yourself. And then you can’t help feeling guilty once it’s all over. It’s a vicious cycle and it’s no fun. Trust me, I’ve been there.

Let’s look at the other approach.

The Addition Approach

I am going to be healthier by adding good things into my life to crowd out the bad.

This might seem counterintuitive. You want to put more stuff into my life so that I’m healthier? How can I do that when most people/diets/health systems tell me I need to get rid of the bad?

It’s simple. Start thinking of things to add to your day that make you feel better than your older habits. You’re going to crowd out all the things that you used to do or eat so that you no longer have time or energy for those. Subtraction Vs. Addition | Life Healthfully Lived

Now your days feel full and like you’re actively doing things to turn your habits around. You’re not taking anything away, you’re adding things like:

More fruits and vegetables to each serving, crowding out the overly processed
More activity in your day, life short walks, crowding out the time you used to sit around
More friends and family who like the same healthy things you do
More time focusing on what makes you feel good instead of what you used to do that was “bad”

At a glance, these two approaches might look similar. And to be honest, you’re doing a lot of the same things but by telling yourself that you’re adding to your life not subtracting from it makes it easier and more fun to keep making changes. Subtraction Vs. Addition | Life Healthfully Lived

It’s just a tiny switch, but it makes a big difference. I’m not forcing myself to get rid of my entire life, I’m adding to it and changing things for the better. As you go, soon you’ll realize that the good has overtaken the bad and your lifestyle is healthier and happier. Subtraction Vs. Addition | Life Healthfully Lived

So don’t focus on subtracting as much as you can to be healthier, add in as much good as you can and your health will follow suit.

What can you add to your life to be healthier?

In A Diet State Of Mind

January 25, 2016January 25, 2016 / ktbuchs87

In A Diet State Of Mind | Life Healthfully Lived I debated writing about this topic because I feel it can be a little bit like beating a dead horse, especially if you’ve been reading my blog for any amount of time. But I decided to do it anyway because it’s an important message and it’s January.

What does January have to do with eating? Well, turn on your TV and watch any channel. The majority of the commercials are going to be about some diet or weight loss system. January is the month of resolutions and the beginning of many diets. Gyms have major discounts and are usually packed the first few weeks of the new year. Supplements, vitamins, pills, and all other weight loss tools/systems/plans are everywhere you turn. People and companies in the health and fitness realm know that you’re going to spend your money and they want to make sure that you spend it on their plan or product.

There are so many diets to choose from and it can be overwhelming to decide which one you are going to follow. All claim to have amazing results and some even tell you it can be done with minimal effort. It’s hard not to be drawn in with the before and after pictures, hoping that soon you can have your own beautiful after photo. So you dive in and pick a diet that you feel is going to give you the results you want.

I don’t want to rail against all the diets out there. That’s been done and I don’t feel the need to add to that noise. But I do want to tell you one thing that might sound a little contradictive to that sentiment.

Don’t diet.

To be more specific, don’t approach the new year with a diet frame of mind. A diet typically has a starting and an ending point. Once you reach your goal weight, you stop your diet and return to your regularly scheduled program. But if you return to the way you were eating before you lost the weight guess what’s going to happen? You’re going to regain that weight.

Which is why I want you to approach weight loss and this new year not with diet at the top of your list but a lifestyle change instead. If you’re truly serious about losing weight and getting your health on track, this is going to be a life long thing. This isn’t a 30-day program or a two-week transformation. This is going to be your day in and day out. When you look back on what you used to be and do, it should look completely different from the here and now. In A Diet State Of Mind | Life Healthfully Lived

Don’t let this frustrate you or dissuade you. I don’t want this to make you feel defeated before you start. I want you to feel empowered and ready to face what’s ahead. There are going to be tough days and there are going to be easy ones. There are going to be meals where the only thing you want to see on your plate is a Twinkie and there will be meals where you can’t wait to eat a whole heap of vegetables. And you know what? That’s life and that’s how being healthy goes. It’s a balancing act, a yin and yang, give and take. In A Diet State Of Mind | Life Healthfully Lived

So if you are starting this year with the goal of being healthier and losing weight, please don’t think of it as a finite time. Don’t approach your goal in the “diet” frame of mind. Focus on these three little things to help big change:

Small changes. Gradually change your habits so that you aren’t overwhelmed. Once you feel you’ve got one change down add another one. Keep doing this until you have completely turned things around.

Add not subtract. Instead of thinking of all the foods you don’t eat anymore, focus on all the new things you get to eat. New fruits or vegetables you’ve never tried or different recipes than the one you’re used to can make your new lifestyle feel fresh, fun, and exciting.

Know your why. Have a definite reason that you’re doing this and remind yourself of that often. And don’t worry about your reason. If it’s so you look good at your high school reunion this year or in order to fight heart disease, as long as it keeps you motivated, that’s all that matters. In A Diet State Of Mind | Life Healthfully Lived

Those three things can help you when the going gets tough and trust me it will. But that doesn’t mean you have to give up, it just means you need to put in a little more effort until you get to the easy parts again. And those easy parts will come, I promise.

What You Shouldn’t Stress About

January 18, 2016January 18, 2016 / ktbuchs87

If you’re human, you probably stress out about things. A big project due at work, giving a speech in class, or dealing with an illness can all be stressful things. If you’re anything like me, you stress about stupid things. Like wondering if the people walking behind you just saw you stumble over your own two feet. Hint: probably, but they don’t really care.

It can feel like stress is a normal part of life and it really doesn’t have to be. There are certain things that a lot of us worry about that we don’t really need to, especially when it comes to your health. If you read health articles or magazines or watch the news, it feels like there is a new health claim every day that we have to worry about. And more than likely over the years, I have worried about it.

But as I’ve gotten older and learned more about my personal health, I have been able to let go of some of the “health” stress and do what works for me. I haven’t died or gained a billion pounds or detrimentally destroyed some part of my health. I’ve figured out what I like and what works best.

So here is a list of a few things that you DON’T need to worry about when it comes to your health:

#1- Eating superfoods

Kale, acai berries, and quinoa are all delicious and deemed superfoods. But you know what else is a superfood? An apple. Some broccoli. Even the humble clove of garlic is a superfood. Focus on eating real food that you actually enjoy and I promise you’ll be just fine.

#2- Sitting down

Yes, I have actually worried about this. There have been reports and research lately that say sitting too much has a negative effect on our health. Even if you workout, if you spend the majority of your day sitting it’s like you haven’t worked out at all. Cue Katie standing constantly for fear of ruining my metabolism and undoing all the hard work I put into my exercises. Sure, if you sit all day you should probably get up and move more. But you shouldn’t stress about sitting down if you’re tired or need a rest. Find a good balance of sitting and standing throughout your day that works for your body and your schedule.

#3- Making sure your body looks the same at all times

I think because we are constantly bombarded with images of perfect bodies and rippling muscles, we feel like we have to look like that too at all times. I know I would get frustrated when I would look in the mirror in the morning and at night and I would be looking at two different bodies. Your body shape changes throughout the day due to things like hydration, the foods you eat, and if you’re a woman, your period. The way your body looks doesn’t determine your worth or even how healthy you are. You’re long-term habits do. And remember those pictures of models are just a snapshot of a moment. They don’t look like that all the time.

#4- Eating at the right time

Eat right when you wake up. Fast for 18 hours. Don’t eat after 7 pm. Eat constantly for 6 hours and then don’t eat again for 12 hours. Who thought when you eat could be so confusing? Each one of these options has plenty of studies and research that supports their claims and probably, even more disputing them. You know what you should do? Eat when you’re hungry and stop when you’re not. As long as you’re getting adequate fuel throughout the day and can go about your daily tasks with enough energy, it doesn’t really matter when you eat. Do what works best for you.

#5- Thinking only one form of exercise can get you results

This is one that I’m currently working on. If you read my blog regularly, you know that I’m taking a little break from running. It’s mostly because it wasn’t bringing me the same joy that it used too. I was dreading my run instead of being excited. The other part of me taking a break? I had convinced myself that running was the only way I was going to keep weight off. I had it in my mind that if I stopped running I would start gaining weight. My rational brain knew that was silly and wrong, but when do I listen to my rational brain? There are so many ways to move and exercise, no one way is perfect and no one way will get you results. Try new things and do what you love and don’t be afraid if those things change over time.

These are just a few of the things I have stressed about over the years and I’ve learned that they weren’t as big a deal as I was making them out to be. You’re not going to do everything perfectly and that’s ok. The mistakes let you learn what works for you and create habits and a routine that will keep you healthy for the long haul.

I hope you have an awesome Monday and I will see you back here on Wednesday for an all new recipe!

What are some silly health things you have stressed about over the years?

DIY: Lemon-Ginger Tea

January 6, 2016January 5, 2016 / ktbuchs87

We almost escaped the holidays without getting sick. Almost. It’s tough because during the holidays you’re around so many people and eating foods that might not be the healthiest and not sticking to your normal exercise routine. It’s almost like inviting germs to take up residence in your body. DIY: Lemon-Ginger Tea | Life Healthfully Lived

The Monday after Christmas, Adam started feeling a little funny and by Tuesday was knocked out with a cough and cold. He had the works, stuffed nose, sore throat, nasty cough, and achy all over. The doctor said it was a virus, but not the flu, and only gave him a nose spray to relieve congestion. So he pretty much had to ride it out on the couch for a week.

While taking care of him and seeing his misery, I knew that I had to take action to make sure I wasn’t the next visitor to the sick couch. I upped my intake of vitamin C with oranges and lemons, made sure I got turmeric in as many dishes as possible, and tried my best to exercise and eat well to make sure that I stayed healthy. DIY: Lemon-Ginger Tea | Life Healthfully Lived

I have a little congestion, but I think I missed the worst of the virus and I’m going to chalk that up to the steps I took to ward it off. One of the things that I did was down this tea every morning first thing. You can buy lemon-ginger tea at the store, but it is so easy to make and I think that fresher ingredients make a bigger impact on your immune system.

So if you’re looking to make sure you don’t get sick this winter, try this tea in the morning and if you do feel something coming on, up your self-care routine. Take extra rest, don’t go run a marathon, but do move a little, and try to eat as much real food as possible. Your body will thank you!

Lemon-Ginger Tea- if it’s available and you can afford it, try to get organic ingredients. If not, don’t stress too much over it, this tea is still better than no tea.

One-quarter of a lemon (half of a half)
3 thick slices of ginger
8 oz hot water
Optional add-ins- honey, sprinkle of cayenne, fresh or powdered turmeric (fresh tastes a little better if you can find it because powdered might not dissolve as much and leave a gritty feeling)

Boil the water. While the water is heating up, slice and peel the ginger and put into the bottom of your mug. Slice the lemon and get any add-ins that you want.
Once the water has boiled, let it sit for a few minutes. Then, pour it over the ginger slice and squeeze in the lemon juice. I like to put the whole lemon wedge in the water after I’ve squeezed it. Add in the honey, cayenne, or turmeric if you want and stir everything together.
Let it steep for a few minutes and cool down before you drink it/

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