happiness

Being Mindful & Taking Care Of My Body

/ ktbuchs87 / 1 Comment

If you remember, at the beginning of this year I decided to take a break from running.  It was no longer bringing me joy and I was totally burned out.  It was a tough choice, but more and more I’m realizing it was the best one for me.

Just because I don’t run doesn’t mean that I have totally given up on working out.  In fact, I think my workouts, and overall health, have improved vastly by taking a step back from running.  Adam and I have been following along with Fitness Blender’s workout programs and they’re no joke!  They incorporate strength, flexibility, HIIT, yoga, pilates, kickboxing, plyometrics… anything is fair game in their workouts and it keeps my body and my mind engaged in what I’m doing.

Last Friday, as we were finishing up our workout, Kelli (one-half of the husband/wife duo behind Fitness Blender) mentioned lifting a weight that’s heavy and challenging for you.  She also said that it was totally ok to drop the weight completely and just use body weight and that it was important to listen to your body.  After hearing this Adam quipped, “Unless you’re Katie, then you just keep pushing through the pain.”  He was mostly kidding and I told him I don’t always do that but then I started thinking about my runs.Being Mindful & Taking Care Of My Body | Life Healthfully Lived

No matter what, I always pushed through my runs.  The only time that I didn’t was when I hurt my knee and physically could NOT run.  Other than that, I ran and there were definitely some times that I should have stayed home.  Pushing through those times is probably what led to me being burned out on running.  It’s probably what made my body tell me that I had to stop or something worse than a slight knee injury was coming.Being Mindful & Taking Care Of My Body | Life Healthfully Lived

I’m not saying pushing through a tough workout is a bad thing.  It’s important to go a little outside your comfort zone and push yourself in order to become stronger, faster, and better.  But it shouldn’t come at the risk of your overall health.  If your body is telling you it has to stop or it’s going to completely give out, you should listen to it.

Which is part of what I have been doing the last few months.  There are days when I am raring to go on my workout, where I feel so strong and can lift heavier than I ever have before.  Then there are days when I’m more tired and can’t go at 115% the whole time.  That’s ok.  Before I would have thought I was just being lazy.  I would have said you have to push past this and keep go, go, going.  Now I pull back and listen and realize my body knows what’s best.Being Mindful & Taking Care Of My Body | Life Healthfully Lived

It’s kind of a relief, for both my mind and my body, to know that I don’t have to go all out 100% of the time.  It’s ok to pull back a little and adjust to what you need in that moment.  Health is a series of ups and downs.  You hope and work for the best but realize there are going to be times when you have to give in and take the down.  It’s a part of life and it’s all good!Being Mindful & Taking Care Of My Body | Life Healthfully Lived

 

Balsamic Roasted Broccoli Rabe

/ ktbuchs87 / 1 Comment

Broccoli rabe is having a moment in the Dawson household right now.  Every time I go to the grocery store I just can’t pass up those bright green bunches.  I like the bitterness of the leaves and the slightly sweet broccoli, kind of like if kale and broccoli had a baby.Balsamic Roasted Broccoli Rabe | Life Healthfully Lived

That’s weird to imagine, so let’s move on.  I usually just blanch and saute broccoli rabe because I don’t mind the bitter but some people are turned off by that taste.  More rabe for me!  But in an effort to be a little less selfish with my food (a very tough feat, just ask my husband) I decided to try preparing it a little different.

Roasted.Balsamic Roasted Broccoli Rabe | Life Healthfully Lived

If you follow me on Instagram, you probably know that #roastallthethings is pretty much my favorite hashtag because I really do roast all the things.  Roasting brings out the natural sugars in food and in turn makes things like broccoli rabe more palatable for everyone.  The balsamic vinegar just ups the ante even more and adds a nice tang.

This is a simple side dish and after blanching it doesn’t take that much time.  In fact, you could blanch the broccoli rabe a few days in advance so all you have to do is throw the rabe into the oven when you’re ready to eat.  Easy peasy!

Balsamic Roasted Broccoli RabeBalsamic Roasted Broccoli Rabe | Life Healthfully Lived

  • 1 bunch broccoli rabe
  • 2 cloves garlic, thinly sliced
  • 1-2 shallots, finely diced
  • 1 tbsp coconut oil
  • 2 tbsp balsamic vinegar
  1. The first thing you need to do is blanch and shock the broccoli rabe.  This helps it keep it’s color and tames a little bit of the bitterness.  Separate the leaves from the broccoli stems, but don’t throw them away, and chop the broccoli part into bite size pieces.
  2. Bring a large pot of salted water to a boil.  Fill a large bowl with cold water and add a few ice cubes.  Have a colander ready.
  3. Once the water is boiling, dump the chopped broccoli pieces and stir around.  Cook for about 30 seconds to 1 minute until the water starts to come to a boil again.  With a slotted spoon, transfer the broccoli to the cold water bath and then drain in the strainer.  Repeat this process with the leaves.
  4. Once the broccoli rabe is blanched and shocked you can roast it right away or store it in the fridge for about 2 days before you’re ready to cook it.
  5. Preheat the oven to 400 and line a large tray with a Silpat or parchment paper.  Toss the broccoli and leaves in the coconut oil and then lay them out in an even layer on the baking sheet.  Sprinkle the shallots and garlic slices over them and then drizzle everything with the balsamic vinegar.  You can add a pinch of salt as well at this point.
  6. Roast for about 10 to 15 minutes, keeping a close eye so the broccoli rabe doesn’t burn.  Remove from the oven let cool slightly before serving.Balsamic Roasted Broccoli Rabe | Life Healthfully Lived

 

DIY Wednesday: Coconut Milk

/ ktbuchs87

I use coconut milk a lot.  In curries, creamy sauces, my daily smoothie bowl, for baking, in dressings, in my coffee…. You get the picture.  There are plenty of options for coconut milk in the store and some of them are actually a pretty good deal.  I can get a 1-quart carton of So Delicious unsweetened coconut milk at my Wal-mart for $1.98.  But the price isn’t what’s driving this DIY post.   DIY Wednesday: Coconut Milk | Life Healthfully Lived

Pretty much every brand of coconut milk has some type of thickener or “gum” added to make it that thick and creamy milk we all enjoy.  Some brands have even worse things added but I avoid those.  While the So Delicious brand is good, it still has guar gum added and while in small doses guar gum isn’t horrible, too much can cause some gastrointestinal issues.

Since I use coconut milk pretty much every day, I decided to try making my own.  You guys, this is like the easiest homemade alternative milk that I have ever done.  Nut milks aren’t super hard to make, but if you don’t have a fancy blender it can be time-consuming.  Coconut milk is quick, simple, and pretty much any blender can handle it.  Even an immersion blender.  Oh yes, I tried it.  DIY Wednesday: Coconut Milk | Life Healthfully Lived

Even better, it’s also a cheap way to make coconut milk especially if you can buy your coconut shreds in bulk.  So if you’re looking for a simple way to make coconut milk, look no further!

Just a heads up, though, you will need a nut milk bag or cheese cloth but that’s the only “special” equipment required for this milk.  You could even get away with using a mesh sieve or strainer.

Homemade Coconut MilkDIY Wednesday: Coconut Milk | Life Healthfully Lived

  • 1 package unsweetened coconut shreds, 8 oz
  • 4 cups boiling water
  • 1-2 tsp sweetener of choice, optional (I left it unsweetened)

 

  1. Get out a large bowl and layer your cheese cloth or nut milk bag over it.  Boil the 4 cups of water.
  2. Meanwhile, measure out 8 oz of coconut shreds and put them into your blender.  Pour the boiling water over the coconut and let it sit for 5 to 10 minutes to soften up.
  3. Blend everything together.  If you have a high-speed blender (jealous) this will take you literally 30 seconds maybe a minute.  My blender took about 2 minutes.  It won’t be completely smooth but you want a thick consistency.
  4. Pour the milk into the bowl with the bag or cheese cloth.  Squeeze out all of the milk (careful if it’s still hot from the boiling water part) and transfer the milk to a pitcher or other container.  It will keep in your fridge for 3 to 4 days.

Two things to note, DON’T throw away the coconut pulp! You can dry it out and use it in baking or cooking.  Also, the milk will get a hard crust on it while it’s in the fridge.  That’s totally fine.  Just break it up and stir or shake the milk and it will be good to go! DIY Wednesday: Coconut Milk | Life Healthfully Lived

The Power of Your Mind

/ ktbuchs87 / 2 Comments

Do you ever feel like you get trapped in your own mind?  It sounds weird, but the mind is a pretty powerful thing and mine can be my worst enemy sometimes.  The Power of Your Mind | Life Healthfully Lived

I feel like I’ve been in a little bit of a funk lately and my mind is largely to blame.  It keeps telling me things that aren’t true and it’s tough not to believe them sometimes.  Like, I’m not good enough, strong enough, creative enough, special enough, healthy enough…. the list honestly goes on and on.  Every time I try to be positive, the little voice in my head has to bring me down. The Power of Your Mind | Life Healthfully Lived

Of course, it isn’t constant and I do have my good moments or days where I feel completely in control, but that voice is just lurking back there waiting for a moment of weakness to pounce.  What’s worse is that I know how easy it would be to just give in because I’ve done that before.  It’s pretty simple to let your mind tell you you’re worthless.  To tell you that you don’t measure up to everyone around you.  To convince you that you are just an average, mundane, run-of-the-mill human being.  There’s almost a weird comfort in knowing that you can never be great because then you don’t have to try.  The Power of Your Mind | Life Healthfully Lived

But as much as I want to just let my mind take over and go on auto-pilot, I’m going to fight it.  Because I’m NOT just an average, mundane, run-of-the-mill human being and neither are you.  Don’t let anyone, even yourself, tell you that.  It’s tiring to struggle with something that is so internal, something that you can’t see, but every ounce of effort you put into that struggle is completely worth it.  The Power of Your Mind | Life Healthfully Lived

Some of you reading this might have no clue what I’m talking about.  You might think I’m a little strange for going to battle against my mind but the people who needed to read this will understand.  They will get that fight and I hope this encourages them to know that not only are they not alone, they’re strong enough to keep going.  To keep fighting. And to one day…

Win. The Power of Your Mind | Life Healthfully Lived

Gluten-Free Banana Bread with Avocado

/ ktbuchs87 / 4 Comments

Don’t turn away in disgust.  You can, and totally should, bake with avocado.  They are good for you and replace a lot of the less than healthy fats you normally find in baked goods. Gluten-Free Banana Bread with Avocado | Life Healthfully Lived

A few weeks back Liz from I Heart Vegetables posted this recipe for chocolate muffins made with avocado and that got my wheel turning.  I started thinking of other things I could make with avocado and then I saw a recipe for banana bread and the baking heavens opened. Gluten-Free Banana Bread with Avocado | Life Healthfully Lived

Banana bread is awesome, but regular banana bread is usually a little too sweet for me so I toned it down in this recipe.  Feel free to add maple syrup if you want, but try it without first.  The avocado keeps this bread moist and full of healthy fats and DOESN’T taste like banana guacamole.  That wouldn’t be so good. Interesting…. but not tasty.

So if you have some super ripe bananas, an avocado, and a hankering for something delicious try this quick gluten-free bread!

Avocado Banana BreadGluten-Free Banana Bread with Avocado | Life Healthfully Lived

  • 1 medium avocado, about 1 cup diced up
  • 2 medium ripe bananas
  • 1 tbsp coconut oil
  • 1 large egg or 1 flax egg (3 tbsp ground flaxseed and 6 tbsp water combined)
  • 1 and 1/2 cup almond flour
  • 2 tsp cinnamon
  • 1 tsp baking powder
  • 1/4 tsp baking soda
  • 1/2 tsp salt
  • 3-5 tbsp maple syrup, optional
  • 1/4 cup pecans, optional
  • 1/2 cup dried bananas, optional (but really delicious even if it sounds odd)
  1. Preheat oven to 350 and oil a bread pan with a little coconut oil and line with parchment paper.
  2. Put the avocado, bananas, and coconut oil into a blender and blend until it’s smooth.  Add the egg or flax egg, maple syrup if you’re using, and blend again.
  3.  Combine all the dry ingredients in a large bowl and then pour in the wet.  Use a spatula and stir to combine.  If you’re adding nuts or dried bananas stir those in now.
  4. Pour the batter into the bread pan and bake for 45 minutes.  Pull out the bread and check to see if the middle is still wobbly.  If it is, cook for another 5 to 10 minutes.
  5. When the bread is done, pull it out and let it cool in the pan for 5 minutes then take it out and let it cool on a rack completely.   Gluten-Free Banana Bread with Avocado | Life Healthfully Lived