Picture Perfect

June 23, 2014 / ktbuchs87

One slip up and everything I’ve worked for is ruined.

How many of us have that mentality, especially when it comes to health? I know for a lot of people that it is all or nothing when it comes to eating better or exercising more. If you fall off the wagon just one time, the whole cart tips over. Ate a candy bar when you meant to eat an apple? Oh well, the whole day is ruined and you might as well continue with your downward, junk-eating spiral. You’ll have to start all over again next week. Missed one workout? Now you’ll have to sit on the couch and binge watch Netflix all weekend and start fresh on Monday.

Or maybe you’re like me and you’re so terrified of failing with your health and not being absolutely perfect that you essentially stop living life.

When I made the decision to start eating better, I knew that I would have to be super strict at first. I love food and I have the habit of eating even when I’m not hungry. I’m a bored eater and will put food in my mouth if it’s in front of me. Because of this, I had to relearn what real hunger felt like. I also had to retrain my tastebuds to eat real food instead of the processed food-like products I normally ate. This was all good and fine at first. By switching to a whole foods diet and tuning into the signals my body was giving me, I was able to finally see a lasting change in my health. But one vice got switched for another and soon I was striving for a food perfection that is nearly impossible to maintain.

I was so worried that if I slipped up with good eating habits, even just a little bit, all my hard work and progress would come crashing down. So I tried to keep myself in this tiny box where I could only eat the best foods possible. This inevitably cut me off from normal life because NO ONE eats like that day in and day out. Life is not perfect and you are not expected to be perfect. You are expected to live as healthfully as possible for you. You need to define what that means, because your healthy is different from everyone else’s. That’s a good thing and a balance you should strive for.

Deciding to be healthier is a major step. It’s important to actually take charge and make that commitment. It’s hard too, so don’t make it even harder on yourself by chasing perfection and closing yourself off from others. I’m learning each day to live as healthfully as possible, but to not be bogged down by worries of spiraling out of control. I’ve been eating well and exercising regularly for the past five years, and I haven’t suddenly gained all my weight back. Be conscious of your decisions, but don’t let one little slip-up determine the rest of your day, week, or month. Don’t let it totally derail your efforts. Use that slip up as a learning moment and move onto the next thing.

By taking your health one day at a time and not focusing on absolute perfection, you have a much better chance of sustaining your healthy journey.

Unique Opportunity

June 16, 2014 / ktbuchs87

Have you ever felt lost? I’m not talking, “I turned down the wrong street and now I have no idea where I am”, lost. Lost in life, wandering without a clue or perhaps a purpose. I’m sure we have all felt a little lost at some point in our lives. It’s totally normal to not know what to do or where to go at some juncture in your life.

I have been having that lost feeling since about my sophomore year of college. Sure, there have been periods of time within that span that I have thought I knew exactly where I was headed and what I was going to do. For the majority of that time though, I would have to say that I had no clue. I started college so sure that I was destined to be a band director. I loved music, I was good at it, I had always thrived in a band setting, and my own directors were amazing and influential figures in my life. I wanted to give what they gave to me to other kids and share that passion with them. I quickly realized that I was not totally cut out to be a band director. I am not good at leading large groups of people or having all eyes on me. After a short mini crisis/breakdown/cry on the phone to my parents, I decided to pursue music therapy. My college didn’t offer that degree specifically, but I “customized” my own by getting a BA in music and a minor in psychology. My intention was to then get a masters in music therapy. That never happened.

Once I graduated, I got engaged, then married. Adam went right from undergrad to graduate school and we decided it would be best for only one of to be in school at a time. As the years went by, my passion and desire to become a music therapist dwindled. I couldn’t see myself doing that day in and day out for the rest of my life. I also REALLY enjoyed not being in school and out in the “real” world.

During this period, I really started to focus on my health. I started a blog, not this one, which eventually turned into those one. I got my hands on any and everything health related and started to learn as much as I possibly could. I began to develop a passion for this and could begin to see a path for me to make this a career.

I’ve shared my goals with making health my job before on the blog, and those are still true. So fast forward to today. Adam is about to start his new job and we have moved to Chicago. We both agreed that while Adam worked we would start saving up money for me to become a health coach and start my own business. In the meantime, I would try to find a part time job to bring in a little extra cash. I figured I could do some freelance writing to bring in some money, and even got accepted into a writing “bootcamp” program that would help me learn the ins and outs as well as get published. This turned out to be an eye opener for me and caused me to panic (because I never overreact to anything….). I wasn’t cut out for deadlines, strict writing rules, and limited freedom. I started to feel lost again and like I was a failure like before with both music ed and music therapy.

Then Adam came to the rescue (I sure do love that man). When I told him my frustrations and concerns, he said that I had a really unique opportunity here that not many people get. I have the blessing of having someone who can support us financially (and mentally) while I pursue whatever I want. He help me realize that I needed to use this time to my advantage. That is exactly what I am going to do.

I am going to take this time to grow and expand this blog. Once Adam gave me his little pep talk, I immediately had ideas on how I wanted to spend my time. I got excited to take steps forward and really work towards my goals. I want to quick let you know about a few changes that will be happening here. First, and probably biggest, will be a new name and look to this page. I want to make this place inviting and user friendly, so a change is due. There will be better pictures, more posts, advice/tutorials to help my readers, and more of a presence online. Expect these changes to be rolling out soon, with an official “relaunch” of my blog coming this Friday. I can’t wait!

I know what it’s like to wander around aimlessly, wondering what it is you should be doing with your life. I have cried tears of failure, lack of purpose, and frustration. I have watched others who seem to have it all together and felt like I was doomed to be a bum with no calling. You might be going through that now, whether it’s with your health, life or something entirely different. I know that isn’t fun. Let me give you the courage and support Adam gave me. Find your unique opportunity and use it to your advantage. Take steps, even if they’re baby ones, towards your ultimate goals. Search for your passion and ignite it. Trust me, you will find your way and it will be all worth it.

Health Reminders

May 5, 2014 / ktbuchs87

I think that we can all agree and say that no one is perfect, especially when it comes to health. Even celebrities and fitness trainers and those in the health world have their imperfect moments no matter how healthy they seem. As we move from winter into spring, I thought it would be a good idea to give a few tips and reminders about your health. You can call it spring cleaning if you’d like, but take just a few moments and assess your lifestyle and make sure you’re getting the most out of your healthy journey.

1. Water, water, WATER!!! This was the biggest reminder for me lately. I had been really good about drinking a lot of water heading into the winter months, but as it got colder and colder, water seemed less appealing to me. I pretty much stopped drinking any extra water January through February and boy could my body tell! I was tired, sluggish, and just had an overall lack of energy. I attributed it to the long, cold winter months but in all honesty, part of it was my lack of water consumption. Now I have a 1 liter water bottle that I keep with me and try to drink one if not more of those per day. I’m not going to tell you some specific amount of water that you have to drink in order to be healthy, just make sure to drink enough where you don’t feel water-logged or too thirsty. It really helps to keep a refillable bottle with you at all times and just sip throughout the day. Don’t like the taste of just plain water? Try adding lemon or lime for a little flavor!

2. Eat Seasonally. Many of us can get any fruit or vegetable that we want at any time of the year, whether it is in season or not. This isn’t a bad thing, believe me, I have my fair share of out of season food all the time (hello sweet potatoes!). I’m not saying you have to eat only foods that are in season, but it does make a difference. For example, I had been roasting up a whole butternut squash over the fall/winter months and using that in meals throughout the week. I started to notice though that around the end of January and into February, the butternut squash didn’t taste as good as it had before, the selection was getting smaller, and the price was getting higher. Take a look at the food you regularly prepare and see if there are any seasonal changes that you can make. Check out your local grocery store and see what produce they have on sale or look at a list of seasonal foods and pick something new to work with. Eating seasonally is a great way to keep your diet varied, eat the most nutrient dense food possible, and spend your money smartly.

3. Get Some Sun. Most of us stay squirreled away in our homes during the winter months, trying to stay as warm and cozy as possible. This past winter was a doozy, and if I could avoid it I stayed away from the great outdoors as much as possible. When I did have to venture out into the tundra, I was so bundled up that only a slit for my eyes was all that was exposed to the air. With the warmer weather, it’s time to get some outside time in! You don’t have to spend a ton of time outside, but even 10 minutes in the fresh air will do you wonders. Take a bike ride, go for a walk, read a book on a park bench, do your workout outside if you can, or play with your dog. It’s time to soak up some vitamin D, breath in the fresh air, and rejoice in the fact that you no longer have to wear 50 layers to walk the ten feet to your car!

4. Clear the Clutter. I’m a weirdo who actually loves cleaning. I am very type A when it comes to my apartment and how clean it is. I hate clutter and junk lying around and I hate when something doesn’t have a place. With our impending move, I have gone into hyperdrive with clearing out the clutter. I already dislike packing, so there is no way that I am packing AND moving junk that I don’t even need or use. It has been shocking to me just how much “stuff” Adam and I have lying around that we don’t even actually use. It has been great to go through and get rid of all the superfluous stuff and pare down to the essentials. I’m going to bet that some of you might have a few things lying around that you could get rid of too. Take a few minutes and just go through one room and see if there is anything that you don’t need that you could donate/sell/toss. Trust me, you will feel a lot better when you’ve “cleared the air” and gotten rid of the extra stuff.

These are just a few of the things that I have reminded myself about lately. Hopefully one or two of them helped you out. Take a few moments and look at your life and see what little tweaks or changes you can make to get the most out of your healthy lifestyle. It’s always a good idea to reassess how things are going and make sure that everything is still making a positive impact on you. Have a great Monday and a fabulous week!

Judging Or Too Accepting?

April 28, 2014 / ktbuchs87 / 2 Comments

Shocking to see me with a blog post on a Monday! It’s been awhile and life has been crazy, but I wanted to give you guys a regular post and not just a recipe this week.

Todays post will be more along the lines of me thinking out loud and asking for your opinion on a certain matter. Kind of a Monday musings if you will. Here is the question I have been wondering over the past few days: why do we feel more comfortable telling a skinny or thin person to go eat a cheeseburger than telling an overweight person that they need to eat less or go on a diet? I know that I am just as guilty of this as the next person. I am totally ok with telling someone (usually a friend or someone I know and in a joking manner) that they should go eat some food, but I would never dream of telling someone in that same way that they need to stop eating so much or go on a diet.

Let me clarify. In a totally professional realm where someone is coming to me to seek help and guidance about becoming healthier, I would have no problem steering them in the way of eating better and moving more. You know that I am a huge proponent of finding what works for you health wise and I am passionate about helping others find what that means to them. But to just walk up to someone who is overweight and tell them to go on a diet? No way. Not only would I think that’s rude, others would probably deem me as an awful or cruel person. But when you turn the tables and you’re telling someone they are too thin and need to eat more food? I feel like that is a whole different ball game. Suddenly, you are doing that person a favor. You are worried about their health and are only trying to help. Why does the size of the person make all the difference when it comes to what you say?

Now I understand that this feeling doesn’t apply to everyone. Maybe you are someone who has no problem telling anyone that they need to eat more or less. Maybe you feel like one isn’t taboo while the other is totally acceptable. Maybe I am making a much bigger deal out of this than I need to.

I think my biggest issue with this is that I know that comments like this can hurt the self esteem of the person in question, small, big, or medium size. Rather than telling someone what they need to do more or less of, we should be trying to find the best way to help or support them. We shouldn’t be judging people on their size any way, we have no idea where they are coming from. We don’t know if they have already lost 100 pounds and are in the middle of their weight loss journey. We don’t know if they are training for a competition and despite their small size could pick you up and throw you over their shoulder and carry you 200 feet. We can’t tell those things by just looking at someone. Don’t judge a book by it’s cover, right?

A more controversial part of me thinks that perhaps we are too accepting of bad health and that’s why we feel more comfortable telling someone to eat more rather than less. There is no question that Americans are dealing with obesity and all the diseases and symptoms that come along with that. We are very good at treating the problems and issues that occur along with being unhealthy or overweight, but we for some reason can’t get to the root of the problem and stop it before it becomes a major issue. Maybe that’s because we all feel it isn’t ok to try and address people directly. I’m not talking about in a cruel, derogatory, or rude manner, but coming from a place of truly wanting to help someone live healthier and approaching them in a loving and compassionate way. I am in no way advocating that we just start walking up to random people and telling them they need to get healthier. I do advocate trying to get the message out that it is possible for everyone to be the healthiest version of themselves. I also advocate that we don’t all need to be the same size or shape to be healthy and we should celebrate the fact that we are all different and unique in our own ways.

I know that society dictates a lot of how we feel or think about certain things. Unfortunately as much as I try to avoid that and form my own opinions and feelings on certain issues, I am just as susceptible to the popular opinion. Fortunately, as I grow older and learn more and more about myself and what it means to be healthy, I am finding that I really want to try and help change the views of society when it comes to issues like this. Will I be able to do it all on my own? No. But one voice in the crowd is better than no voice at all.

Let’s hear from you guys. What are your thoughts and musings on this issue? Do you think it is as big a problem or do you feel I am making a mountain out of mole hill? I would love to hear from you on this one!

Have a great Monday everyone!

Accentuate the Positive, Eliminate the Negative

March 24, 2014 / ktbuchs87

So often when we make the decision to change our lifestyles, we tend to zero in on the bad habits. This is very true when it comes to changing our health for the better. We decide that we want to eat better, exercise more, and just be healthier in general. Then we start listing all the unhealthy habits we have. We snack too much, we count walking from the refrigerator to the couch as exercise, the only cooking we do is pressing the start button on the microwave, etc. etc…. In order to be healthy we have to get rid of all those habits, and the sooner the better. Right?

Not so much. When I first decided to be healthier, I had the same mindset. I took a look at my life and immediately saw all the “bad” things that I did. I was discouraged and felt the urgent need to change everything as fast as possible. I got rid of all the junk food in my kitchen, bought new exercise DVD’s, and completely overhauled my lifestyle. All of this sounds really good and is necessary when trying to be healthier, but it shouldn’t all happen at once. Sure I had gotten rid of all the “bad” stuff, but I had no idea what to do next. I had essentially changed my whole world over night and that led to more than a few slip-ups and feeling like being healthier was impossible.

Luckily I learned from my mistakes and found a much better approach to changing my lifestyle. I slowly began to change things. I started adding healthier recipes to my weekly rotation. I experimented with a few new exercise routines to see what I liked best and I could stick with. This gradual change made it much easier to stick with a healthier lifestyle. The other thing that really helped me was to focus on the good habits that I already had before I decided to live healthier. Once I saw that I had already had some good habits, it made it feel like I could actually change for good.

If you have recently made the choice to change your lifestyle, try this approach. Instead of immediately changing every single bad habit in your life, take a look and find the good things. Maybe you’re really good at drinking a lot of water, or you have a fairly solid workout routine. Once you find your good habits, find ways to build on them. If you’re a really good cook, start incorporating healthier ingredients and recipe into your repertoire. Soon you’ll have a healthy menu and you’ll feel really accomplished and motivated to keep going. The important thing to remember is to take it slow. This increases your chances of sticking to your goal of living a healthier lifestyle. Once you see all the good things you already do and find ways to expand upon them, being healthy won’t seem like such a daunting and unattainable task. Each positive thing you do will be another step towards living and feeling great!