Lifestyle Choices: Paleo

September 9, 2013 / ktbuchs87 / 2 Comments

Happy Monday Readers! We’re continuing our look into the more popular diet/lifestyles that are out there. Today I am taking an in depth look into the Paleo lifestyle. Let’s get started!

Followers of the Paleo lifestyle believe that the optimal diet is one that is based on fruits, vegetables, and meats that could be found in the Paleolithic Era, before modern agriculture came into play. They avoid grains, dairy, legumes/beans, sugar and processed foods that are results of modern agriculture. They try to eat as close to nature as possible, meaning organic fruits and vegetables, grass fed meats, unprocessed oils, tree nuts/seeds, eggs, fish and shellfish. Anything that modern man has meddled with or made in a factory is off limits. Here is a really great list of foods that are allowed in the lifestyle as well as those that should be avoided. While it sounds like there are a lot of food that they do not eat, there are a ton of foods that can be eaten within the parameters of the Paleo lifestyle. Simply put, if cavemen didn’t eat then neither should you. Paleo followers believe that many of today’s modern diseases and ailments, such as diabetes or cardiovascular diseases, are a result of modern food.

Just like with every lifestyle I look at, I offer my own opinions on the pros and cons of each diet. These are only MY opinions, I am not a doctor/dietician/nutritionist/health professional. If you would like more in depth information, please contact your health professional.

The big thing that I really like about the Paleo lifestyle is the belief that real food is the best for our bodies. I have made it fairly clear that I do not think that processed food has any nutritional benefit and is a cause of a lot of our health problems. When people hear about the Paleo lifestyle, many people instantly think of piles of meat and weightlifting, but this is just a stereotype. Yes, the Paleo lifestyle does endorse meat, but not processed meat and not pounds and pounds of it at every meal. They advocate for organic, free-range, and grass fed meats, which can be a very nutritional part of a diet. But they also promote eating a ton of fruits and vegetables. The other myth that you have to be a weightlifter or be a part of Crossfit if you go Paleo is just that, a myth. There is a large variety of people that follow the Paleo lifestyle. From runners, to those who practice yoga, old, young, mothers, grandparents, being Paleo is not limited to one type of person. I like this aspect as well, but I feel that those who do follow Paleo need to help propel the idea that it is not all about eating meat and doing crazy exercises.

One of the things that I don’t like about Paleo is one of the things that I don’t like about a lot of lifestyles out there, the thought that their way of living/eating is the ONLY way to be healthy. I mentioned this last week when I talked about the vegan lifestyle, but it is very off putting for someone who is still searching for the best way to be healthy to come across a hardcore Paleo follower. While these people think they are promoting their lifestyle, many of them are causing people to find other means of being healthy. Again, just like with the hard core vegans, not everyone in Paleo is like this. In fact it is a very small group, but they have unfortunately been a big force and are what many people assume all Paleo followers are like. My other concern about the Paleo lifestyle is that it can be very restrictive and if someone is just starting out they might feel so overwhelmed with all the food they are cutting out, they will just quit. This can happen with many types of diets, so it is important to ease into any new lifestyle and realize it is ok if you are not 100% perfect 100% of the time.

Overall, I think that if done properly, the Paleo diet can be a healthy lifestyle for many people. Just because I do not eat meat doesn’t mean that I think all meat is bad. I understand that every body has different nutritional needs. My body thrives without animals in my diet, but that doesn’t mean that others are exactly like me. I am a BIG advocate of finding what works for you and your health and if that just so happens to be Paleo then great! If your focus is on eating real, whole foods, whether that includes meat or not, I guarantee you will feel better and your health will improve!

In other news, this past Saturday I participated in a 5k race held by our local animal shelter, TAILS Humane Society. This was my third time running a 5k race and my fourth race overall. I went into it pretty much like every other non-professional runner out there, expecting to have a good time and not planning on winning. Apparently my body had other plans and I ran 3.1 miles in 23:23 and finished first for all females and fourth overall. I was pretty proud of myself as this is the first time that I have ever really won anything for an athletic type event, I even got a medal! I thought it would be fun to share my excitement with you guys and encourage you to go out and have some fun with any events you might be thinking about joining! Have a great week and come back next Monday for a look at the Weight Watchers diet.

Me and Adam right after I finished

My medal! I swear I’m not choking myself with it!

Awesome swag bag that included a grill/panini/waffle maker!!

Lifestyle Choices: Veganism

September 4, 2013 / ktbuchs87 / 1 Comment

Hi everyone! I hope that you all had a fabulous holiday weekend and were able to relax and enjoy the last few days of summer. I spent the weekend in Indiana with friends and family and had an amazing time! My mother-in-law even surprised me by inviting my friend from Missouri that I haven’t seen in months! It was awesome because I miss her a lot since she moved. I tell you all that because that is partially why I am doing my normal Monday post on Wednesday. Because of Labor Day, I am pushing Monday’s post to today and I will post my normal recipe on Friday. So you’ll still get all the normal stuff, just a day later! Alright, let’s get to business!

My sister, Ashley (!), and me!

Today I am going to go over the vegan lifestyle. Last week I talked about vegetarianism and briefly mentioned vegans, but this lifestyle needs a little more in-depth description. Just like vegetarians, vegans consume no meat, including fish, poultry, or pork. In addition, they also do not consume any animal by-products. This means they do not eat dairy or eggs, they don’t eat honey or gelatin, and they do not use any products that contain animal products or have been tested on animals. In the simplest sense, if anything has been made with some form of an animal, vegans will not eat or use it. Now, there are some people who only stick to a vegan diet rather than a vegan lifestyle. This means they won’t eat any animal products, but they may use products that do have animal in them. There are also some people that follow a raw vegan diet, meaning that they will not eat animals/animal products and will not consume food that has been cooked over 118 degrees F.

Just like last week, I am going to share my opinions on what is good/bad about the vegan lifestyle. Remember, these are only MY opinions. I am not a doctor/nutritionist/dietician, if you want more advice please talk with your doctor or another health professional. Let’s start with the good. I love the focus that veganism places on fresh fruit, vegetables, and whole grains. I believe that everyone, whether vegan or not, needs to add these nutritional powerhouses to their diet. I also like that veganism helps shine a light on the way our diets and lives can affect the environment. The Standard American Diet does place a lot of strain on the environment. It takes a lot of resources, both natural and unnatural, to produce food for us to eat. It boggles my mind that 90% of the crops grown in this country are fed to livestock, and we only consume 10%. It also take a lot of land, water, and fuel to raise livestock for the population to consume. Vegans have done a good job of bringing this issue to light, and have even started a movement called Meatless Monday’s. The idea is that if we just had one day a week where we didn’t eat meat we could lessen the impact we have on the environment. It has become a rather large movement and has brought mindfulness to a lot of the American population.

More info on this at this website: http://goo.gl/75GL17

On the flipside, the vegan lifestyle can be very intense, both in eating and ideals. In my years of learning and reading about different lifestyles, I have come across some very intense individuals. These people are the ones that think that their way is the ONLY way to live, and that everyone else is horrible for choosing to live some other way. Let me make this very clear, this is a very small population of vegans. In most cases vegans just want to promote healthier and more compassionate living. Sadly, the ones who are not like this can be very caustic and off-putting. They turn others away because no one likes to feel like they are being judged or feel guilty for making their own decisions. The vegan lifestyle can also be intense in other ways as well. After seeing everything that vegans don’t eat or use, it can seem like there is nothing left to use. This can turn people away or cause those just starting out to rely heavily on processed vegan products, which can be just as unhealthy as regular processed products. In truth, there are tons of healthy, delicious, and varied vegan meals and food. It just takes some research and trial and error in the beginning. If you do decide to go vegan, I suggest that you ease into the lifestyle rather than just jumping in fully. It’s much easier to slowly cut out all animal products over a long period of time than going cold turkey and living on salad for a year before realizing there are better things out there.

It is also very important that vegans monitor their vitamin and mineral intake to ensure they are getting the proper nutrients. The big vitamin that they need to make sure they get is B12. You can not get B12 from any plant-source, so if you go vegan you will need to supplement that into your diet. The good thing now is that veganism is becoming more and more mainstream. It might not be as popular as vegetarianism, but they are making good strides towards that. It is easier to find food at grocery stores and eating establishments that are fully vegan. Just be careful to not fall into the junk food vegan trap. You can still be unhealthy and vegan, there are plenty of mainstream products out there that are considered vegan. As long as you are aware of what you are putting into your mouth and body, you can make healthy and delicious vegan choices.

Overall I think that the vegan lifestyle can be a very good choice for a healthier life. That being said, it isn’t for everyone and that is ok! Some people will just never be able to go through life without eating meat or perhaps the thought of never cooking food makes their stomach turn. This is all ok, being healthy is about trying to find what works best for your body and life. Maybe you become a big supporter of the Meatless Monday movement and just cut animal products from your life for one day or maybe this lifestyle sounds right up your alley. If so, do your research, talk with your doctor and come up with a plan to start incorporating veganism into your life! I hope you all have a fabulous day and make sure you check back next Monday for my thoughts on the Paleo lifestyle.

Lifestyle Choices: Vegetarianism

August 26, 2013 / ktbuchs87

I have a lot of opinions when it comes to health. Go figure. I try not to force my views down anyone’s throat or stand on the mountaintop shouting, “It’s my way or the highway!” I share what I believe, why I believe it, and then allow you to make your own opinion based on what I have shared. You know my mantra is what works for me might not work for you, which is why I don’t force my ideas on my readers. One of my stronger opinions is not labeling the way I eat. I feel that putting my eating habits into a category doesn’t work. I eat foods that make me feel the best, that promote my health, and that work for my body. I don’t follow any certain rules or guidelines other than no processed food and more real food. This method works for me, but I understand that when you are just starting to change your eating habits, it can help to have rules and guidelines. In order to help those of you just starting your journey to better health, these next few weeks I am going to be taking a look at some of the more popular eating styles. I’ll highlight the basics of each diet, then tell you what I personally like/dislike about each one. Remember, I am not a dietitian/nutritionist/doctor/health professional. I am just presenting you the facts and then offering my own views and opinions. If you have any questions/doubts, you should talk with your doctor. At the same time, I will be more than willing to answer any questions and offer my advice, and if I don’t know the answer, I’ll point you in the direction of someone more qualified than myself. Let’s get started!

I figured I would start with vegetarianism because this is the lifestyle that is closest to my own, so I know a little more about it. The simple principle of vegetarianism is that you eat no meat. This includes beef, poultry, pork, fish or shellfish. However, things are a little more complicated than that, as there are different types of vegetarians. You have pescetarians that eat no meat except for fish. Lacto-ovo vegetarians eat no animal flesh but will eat eggs and dairy. Lacto vegetarians will eat no animal flesh or eggs but will eat dairy. Ovo vegetarians will eat no animal flesh or dairy but will eat eggs. Flexitarians will mostly eat no animal flesh but will occasionally eat meat. Vegans will eat no animal flesh or animal product (more on this last one in a later post).

Vegetarians focus their eating habits on fruits, vegetables, whole grains, and, depending on what type of vegetarian you are, high quality dairy/eggs/meat/fish. Many vegetarians also consume different forms of soy such as tofu, tempeh, textured soy protein, soy milk, or miso, along with many other soy products. There are a wide variety of vegetarian options available both in stores and at restaurants. There are about 7.3 million vegetarians in the US, so it is a fairly popular lifestyle, which makes it relatively simple to find food options.

There are a lot of things that I personally like about vegetarianism, but it does also have some drawbacks. I’ll start with the good. I really like that this eating lifestyle promotes fruits and vegetables. In my humble opinion, Americans following the Standard American Diet do not consume enough of the nutrients that fruits and vegetables offer. I have said it before and I will say it again, we really need to eat more real and whole foods. Nothing is more real or whole as a stalk of broccoli or an apple. Foods that are as close to as nature intended them really offer the most nutritional bang for your buck. While it might not be true for some people (those that really like/crave/want meat), following a vegetarian lifestyle is fairly simple in terms of finding things you can eat. Any grocery store will be full of options and so will many restaurants. In that aspect, vegetarians will generally not have a difficult time following their lifestyle.

Now for the bad. While it is very easy to follow a healthy and nutritious vegetarian lifestyle, it is just as easy to become a “junk food” vegetarian. There are a lot of processed products out there that fit into the vegetarian lifestyle that will do nothing for your health. Things like mac n’ cheese, cookies, chips, candy, frozen entrees, soda, and McDonald’s can all fit into the vegetarian way of eating but still be detrimental to your health. I have run across many people who are vegetarians and think by simply cutting out meat and still consuming their regular junk food they will be healthier than the average Joe. I used to think this way myself in my early years of college. Sadly this is not true. Vegetarians still need to be conscious consumers by reading labels and choosing foods that are minimally processed. One other drawback to this lifestyle is that while it is completely possible to get all the nutrients you need, you need to make sure you are actually getting those nutrients. When people cut out meat, they sometimes don’t consume foods that will provide those same essentials. Most often that is iron, vitamin C, vitamin D, and vitamins B and B12. With the exception of B12, you can get all those nutrients from other sources of food other than meat. As much as I hate to even bring this point up, protein also needs to be monitored. Let me make it very clear: it is entirely possible to get adequate amounts of protein following a vegetarian diet. Here are a just a few of the plentiful sources of protein that vegetarians can eat. Vegetarians just need to be aware of this and make sure that they are getting those vitamins and minerals from other food sources or dietary supplement.

Overall a vegetarian lifestyle can be a very healthy and easy one to follow. If you feel that this is a way of eating that you would like to try start slow and build from there. Have a few meatless dinners a week and see how you feel. If your body adjusts well and you feel that this is a change that you can sustain for the long term, then keep it up! Here are a few more helpful tips to making the transition. The main thing to keep in mind is how do you feel with less/no meat, and do you believe you can sustain this lifestyle for the long term? If you feel your body doesn’t do well on a vegetarian diet, then this isn’t the choice for you and that is fine! You just have to find the right combination that works for you. If you are only switching to a vegetarian diet just to lose weight, you might want to reconsider. Being healthy is a long term goal. While that does include losing weight, it also means making sure your health as a whole is better. Switching from diet to diet just to lose a few quick pounds is not the way to achieve this.

If you have any questions, comments, or concerns about becoming a vegetarian, don’t hesitate to ask! I am more than happy to offer my advice and opinions and help you in any way possible. Make sure to come back next week for an in depth look at the vegan lifestyle and have a great Monday!

Sunbutter Sauce

August 21, 2013May 16, 2015 / ktbuchs87

I am a firm believer in sauces, dressings, dips, and spreads. They are super simple to put together, totally customizable to your tastes, and they can make a meal taste ten times better. Many of my meals are planned around some type of sauce. For me it’s kind of the best part of the meal! This sauce came about because I had bought a jar of sunbutter (sunflower butter) and still had yet to really use it. So I looked in my pantry/fridge and put this together. I poured it over leftover brown rice noodles and vegetables I stir fried. You can put it on whatever you want. You can even eat it by itself, I won’t judge!

Sunbutter Sauce

1/3 cup sunbutter (or peanut butter, but I like the sunbutter better with this sauce)
1/4 cup liquid aminos (or soy sauce)
1 tbsp honey or maple syrup
1 tbsp rice vinegar or white wine vinegar
1 tbsp sesame oil (don’t sub in olive oil, the flavor will be off)
3 cloves garlic, minced
2 tsp ginger, minced

This is going to be really simple. Put all ingredients in a large measuring cup or bowl and whisk until fully combined. Yup, that’s it. If you like a thinner sauce you can use it right away, but it you want it a little thicker put it in the fridge for about an hour or so. This tastes fantastic with noodles and shredded carrots. I’ve also used it on stir fried green peppers, onions, zucchini, summer squash, and cabbage. Like I said before, put it on anything your little heart desires and enjoy!

The Kitchen: Not so Scary

July 29, 2013 / ktbuchs87

I have talked a few times about cooking. Clearly, I love all aspects of food. I love the buying, prepping, cooking, eating, and nutrition that food gives me. I probably wouldn’t write this blog if I wasn’t passionate about food and all that it entails. I want to talk about the kitchen yet again and make a simple, yet important plea: Get back in your kitchens people!

This past week, I read about how Dr. Mark Hyman worked with a family that had major health issues due to obesity. In short, this family relied on packaged, processed meals or fast food for the majority of their diet. They admitted that they really didn’t know what to do in the kitchen and it was so much easier to just open a package than to cook their own food. I have heard a lot of excuses about why people do not cook their meals: too busy, don’t like to cook, too long, they’re bad at cooking, etc. I have even heard that people really don’t know what to do in the kitchen, so this article didn’t totally shock me. Then I really started thinking about it. As we rely more and more on packaged food or restaurants, there is an entire generation that is missing out on learning how to cook. Children know how to work the microwave like a pro, but can’t boil water and make pasta.

I don’t want to sit here and play the blame game on this issue. In all honesty, blame can probably be evenly distributed to all concerned parties. The parents, food companies and industry, eating establishments, pretty much all the usual suspects. I’m not going to waste my time here demonizing anyone, as plenty of other people have done that for me. What I really want to get across is the importance of bringing the slowly disappearing tradition of cooking back. As Dr. Hyman stated in his article, it could be one of the keys to getting healthier.

When you eat a meal out or pop a store-bought dinner in the microwave, you really don’t know all the ingredients that go into that food. That can be a very dangerous game to play. McDonald’s recently released an ingredient list for their french fries and it wasn’t pretty. It had 17 ingredients, with one of them being an anti-foaming agent. Last time I checked, french fries only need about three ingredients (potatoes, oil, and salt) and none of them were an anti-foaming agent. Yes, McDonald’s fries are like crack and taste good. They are also really easy to obtain, but they do absolutely NOTHING good for your health. It is really simple to make your own french fries right at home and they will be a whole heck of a lot better for you. Plus, you will get the satisfaction of creating something with your own hands that does not contain 17 hard to pronounce, dangerous ingredients. This can be applied to so many other meals as well. Some of the food that you are paying other people to make for you, can easily be made at home for less money, have better health benefits, and be much tastier dishes. Below is the ingredient list and nutrition facts for a Lean Cuisine BBQ Chicken Enchilada. Another simple dish that shouldn’t have more than 5 or six ingredients, has a huge ingredient list. Do you really want to be ingesting some of those ingredients or would you rather know exactly what is going into your food and you by making it yourself?

Ingredient list for Lean Cuisine BBQ Chicken Enchilada

More than just eating better and healthier food, cooking at home can be valuable time spent with your family. Kids get to spend quality time with their parents, learn new things, and create something the whole family can enjoy. Even if you don’t have kids, cooking with your spouse can be a great time to catch up on your day while preparing a delicious meal to be shared and cooking with friends is a fun way to share stories as well as recipes. Your kitchen can give you so much more than just good health, it can give you good memories and lift your spirits. It is fairly simple to learn how to make quick meals and there are so many benefits that can be gained. I’ve said it before, you don’t have to reinvent the wheel in the kitchen. You don’t have to be creating new and fancy meals every single night or slave over a hot stove preparing dishes with exotic ingredients. Find a few recipes (maybe one of mine, I post a new recipe each Wednesday!) that you can handle and really learn how to make those well. Once you have those few dishes down, you can branch out to others, or tweak the recipe with new flavors or ingredients. By just having 3 or 4 core recipes under your belt, you can improve your eating habits and your health.

The kitchen isn’t scary, it might seem intimidating, but it is just begging for you to come in and learn how to prepare delicious, healthy food. Don’t let an entire generation grow up without learning how to make at least one meal without the help of boxed food. Cooking is an important aspect of a healthy and happy life, and I hope that my blog helps that just a little. Most of my recipes take less than 20 minutes to make and are made of simple ingredients that are easy to find and use. I don’t want to intimidate you with my meals, I want to invite you to join me in the kitchen and cook up a healthier life!