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?

Being Brave And Making The Change

January 11, 2016January 11, 2016 / ktbuchs87 / 1 Comment

I have been mulling this post over in my head for awhile now. I guess it’s been at the back of my thoughts for at least a few months, but I kept pushing it away. I didn’t want to deal with it and ignoring things always makes them go away, right?

If only it did. Being Brave And Making The Change | Life Healthfully Lived

So last week when I wrote about my theme for 2016, I knew that I would finally have to deal with this issue. If I really want to grow and mature I have to actually grow and mature. Profound thoughts guys, I know. But for me, it was kind of profound.

I’m not dying, in fact, no one is dying. No one is sick, nothing is horribly or awfully wrong. So don’t worry about that. But there is a big change coming for me and I’m a little nervous. I’m putting on my big girl panties and telling myself, “What’s the worst that could happen?”

I’m taking a break from running.

All of you reading this are probably cursing me because who cares if I’m taking a break from running? It doesn’t affect the vast majority of people and this isn’t a life-altering announcement. Except that it is. For me. Being Brave And Making The Change | Life Healthfully Lived

You have heard me rave about running and how it has given me so much. I am proud to call myself a runner and join the ranks of thousands who log their miles with their feet. I have talked about finally running a marathon, I love watching races, and I love getting outside and hitting the trail.

Until a few months ago that is. Lately, I have been struggling with my running. Instead of waking up excited to head out for my run, I’m dreading it. I find myself dawdling longer and longer before finally motivating myself to get out the door. At first, I thought it was just a down week. All runners have them. Those days or weeks where it’s just a little tougher to get out the door than usual. I thought it would pass, I would get back to my usual enthusiasm soon enough. But that enthusiasm hasn’t returned. Being Brave And Making The Change | Life Healthfully Lived

My immediate reaction was to just push through. I’m a runner. This is what I do. This is what I have done for the past eight years. This is how it is. I was just going to keep running and ignore that little voice in the back of my mind that was telling me something just isn’t quite right. And then Adam got a cold right before the new year.

He took a week off from running because he is much better at resting when he knows he needs it most. And because he likes to take any excuse to not run :). I still kept up with my normal running schedule, but I started to sleep in a little with him and go on my run later in the morning. Then I started to get the sniffles on my rest day and when I woke up on Monday, I did not feel like running. Even more than I had in the past few months. So I did something that I rarely if ever do: I decided not to run.

It was a little tough at first and I found a different workout to do inside just so I had some movement. But it wasn’t horrible and I found myself feeling ok about my decision. As it stands right now, I haven’t run in over a week. That’s the longest I’ve gone since I hurt my knee a few years ago. And I’m going to keep not running for the foreseeable future.

Am I giving up running completely? No. I am eternally grateful for everything that running has given me. It totally changed me inside and out and that is truly amazing. It’s because of that that I’m taking this hiatus. I don’t want to keep running until I totally hate it and I give it up for good. I want to find that feeling that I used to have and in order to do that I have to let go. Being Brave And Making The Change | Life Healthfully Lived

I’m also not giving up exercise altogether. This decision is opening doors for me to explore other areas of fitness that I had previously neglected. I’ve been doing Fitness Blender’s 5-Day Fit Challenge and I have been excited for every new day. I’ve missed that excitement when it comes to working out.

So what can you take away from this really long winded post? Just because something scares you or you’ve been doing something for years doesn’t mean you can’t change. You are not a tree. If you don’t like something get up and move. Switch directions. Try a new approach. I have no idea what my relationship with running will look like in the coming months but it will always be there, waiting for me.

Besides, what’s the worst that could happen?

Being Brave And Making The Change | Life Healthfully Lived

The best is yet to come…

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/

What’s The Worst That Could Happen?

January 4, 2016January 4, 2016 / ktbuchs87

What's The Worst That Could Happen? | Life Healthfully Lived Ahhh. A new year. Can you smell it? The resolutions, the goals, the promises, the hope. It’s all still pretty fresh just four days into 2016. I’m all about setting goals and intentions for a new year, but I want them to be something more fulfilling than lose weight, exercise more, be more organized. I want them to be specific. I want them to have steps that I can take to reach them.

I want them to be something that will make me and my life better.

So whether you call those resolutions, goals, or intentions, make sure you choose something to direct your attention at. It can really help motivate you to do new and better things.

Last year I chose a word to define my year. I picked one word and tried to make my decisions and choices with that word in mind. I chose passion and I think I did a fairly good job of putting passion into everything I did. I’m going to do a fairly similar thing this year, but instead of one word I’m going to use one question to frame my goals. What's The Worst That Could Happen? | Life Healthfully Lived

What’s the worst that could happen?

This isn’t a nonchalant “Eh, what the heck, let’s give this a go” type of attitude. I frequently don’t do things because I’m afraid of what might happen. Mainly failure. I hate to fail and that fear has held me back from trying or doing new things.

Not anymore. What's The Worst That Could Happen? | Life Healthfully Lived

I want to approach this year with the idea that even if I do fail at something it isn’t the end of the world. At least I tried something new. And there is a really good chance that I won’t fail, that I’ll excel at my new endeavor and find new strengths and happiness.

So with that in mind, what do I want to do this year?

Dive deeper into yoga (maybe even become certified)
Expand my writing (maybe even some non-fiction works)
Be stronger (physically and mentally)
Nurture face-to-face relationships (the internet is great but so is being with someone in persn)
Create new things (recipes, art, love…. anything)

There are plenty of things that I am ready to dive into and some of them scare me a little, but hey, what’s the worst that could happen?

What's The Worst That Could Happen? | Life Healthfully Lived

Ready for 2016?

What are you ready to try in 2016?

Healthy Holiday Travel Tips

December 21, 2015December 22, 2015 / ktbuchs87

Holiday Travel Tips | Life Healthfully Lived It’s almost here! Christmas is almost here! I am super excited to celebrate Christmas with my family and take some time to just relax and enjoy the season. While this is the most wonderful time of year, it can quickly become the most stressful time of year. Baking, buying and wrapping presents, going to concerts/programs/pageants, watching all the Christmas movies, planning the big dinner…. It can all add up to a pretty hectic month.

On top of all that, you’re probably going to be doing some kind of traveling this week. Whether it’s a few minutes, hours, or a day away, traveling can take a toll. Plus, being out of your normal routine and in a new place can sometimes put your whole body out of whack.

Traveling and Christmas doesn’t mean you have to throw all of your regular healthy habits out the window. In fact, this is the best time to keep up with your normal routine so that you can enjoy your holiday without feeling crummy.

Here are a few things that you can do to make sure you have the happiest, and healthiest, Christmas season!

Plan Your Food

Traveling is not the time to just wing it when it comes to your food. You wouldn’t show up to the airport without a ticket and hope there was a plane with an open seat just happening to go to your destination. Don’t leave your eating up to chance either! Holiday Travel Tips | Life Healthfully Lived

Plan out a few healthy snacks to bring along with you. Things like fruit, nuts, seeds, hard boiled eggs, and cut up vegetables all make really good portable snacks. You never know if you’re going to be stranded somewhere where the best option for food is the local gas station. If you need a few ideas for some good snacks, check out these homemade ones on my recipe page!

Hydrate Like Crazy

This is really a reminder for me because I am horrible at drinking enough water regularly. I just get so busy doing things and then by the time dinner rolls around, I realize that I have had one glass of water all day. Hydration is important no matter what, but traveling really makes it a priority. Get a reusable water bottle before you leave home and make sure that you are always refilling it. You can set reminders on your phone or download an app to let you know that it’s time to have some more water. Holiday Travel Tips | Life Healthfully Lived

Also, remember that things like fruit, vegetables, and hot tea all count towards your water intake. Just don’t let them totally replace glasses of water throughout the day.

Keep Moving

Yes, the place you’re traveling to this Christmas might not have a gym or your favorite Crossfit class, but that doesn’t mean you should totally give up on exercise. I’m not saying that you have to run a marathon every day of your break, but putting some activity in your day will keep your body, and you, at your best. Holiday Travel Tips | Life Healthfully Lived

Take a walk with a family member. Go sledding with the kids in your family. Cross country ski with friends who are also home on break. Heck, go build a snowman or have a snowball fight. All of these will keep your body in motion and help you feel your best

Be Ready For An Emergency

Of course, you don’t want to have to worry about an emergency while you’re celebrating Christmas, but sometimes things happen. Whether you suddenly spike a fever, have an allergic reaction, or injure yourself in that snowball fight I told you to have (you can totally blame me for that one), things happen. If you are away from home and your doctor, it can be difficult to find the best care. Holiday Travel Tips | Life Healthfully Lived

That’s where Amino comes in. They make finding a doctor in your area super easy and convenient. All you have to do is answer a few questions about your condition or what you are looking for, enter your insurance information and they will match you with the right doctors for your needs. This can be really helpful if you don’t know the area and need medical attention. It’s also good for when you get back home and want to find the perfect doctor in your area. Even better? It’s totally free.

Enjoy It All

Above everything else, enjoy your Christmas. It only comes once a year and most of us are so stressed about getting everything done that we don’t even take the time to slow down and enjoy the holiday. The best thing for your health this time of year is to really enjoy this time of year. Laugh with your family and friends, spend time with your loved ones, celebrate the love that was sent down to us this season, and don’t worry about the last present that needs to be wrapped or the batch of cookies you accidently burned. If you follow just one tip on this list, let it be this one! It will do you the most good. Holiday Travel Tips | Life Healthfully Lived

I hope this helps you out as you get ready for your holiday traveling and make sure to check back here on Wednesday because I’m going to have a few last minute recipes for you to whip up!

Happy Monday before Christmas friends!