Key Lime Popsicles

August 7, 2015August 7, 2015 / ktbuchs87

I am excited about this one you guys. One of my favorite desserts is key lime pie. I love the tanginess of the lime and the fact that it isn’t overly sweet. And key lime cheesecake? Forget about it. Creamy, tangy, limey goodness.

Back in the day, my family would go to this restaurant called Omega. They were a greek place (duh, their name is Omega) and they had all the food. Seriously so much food. You could get a whole 3-course dinner which would include soup/salad, an entree, and then dessert. You could also order a la carte, but who would do that? Crazy people that’s who. Anyways, back to the 3-course feast. They had a huge dessert counter and big glass cases that would display hundreds of cookies, cakes, and pies. After our dinner, my sister and I would run to the dessert counter to choose what we were going to get. I would make the obligatory lap around the cases, but I already knew what I was going to get. A big slice of key lime cheesecake. It always hit the spot and no matter how full I was from my massive dinner, I had a little room for that cheesecake.

I haven’t had key lime pie or cheesecake in many years, but I still crave that tangy goodness especially around summer. I decided it was high time that I made a key lime dessert that would satisfy my craving without being totally decadent.

My one hurdle was the sweetened condensed milk. That is one of the key ingredients in key lime pie and there was no way I was including it in my “healthy” version. I thought about doing just plain coconut milk and leaving it at that, which would certainly work. But I decided to take it a step further and made a coconut condensed milk.

Bingo.

This key lime popsicle is cool, creamy, slightly sweet, and wonderfully tangy. It passed the husband test (although I handed it to him right as he was in the middle of a video game. Gamer wife fail) and he ate it with glee. It also doesn’t require a ton of ingredients and once you make the condensed milk, it takes like 2 minutes to put together. After that, all you have to do is wait for it to freeze…

Key Lime Popsicles

1 can full-fat coconut milk, unsweetened
1/4 cup maple syrup or honey
1/2 to 2/3 cup lime juice (I used 2/3 but I like it very tangy, use less if you don’t want it as tart)
1 tsp grated lime zest

Shake your can of coconut milk well and pour into a medium saucepan. Bring to a low boil over medium heat stirring occasionally.
Once the milk is at a boil, whisk in the maple syrup or honey and keep at a low simmer for about 15 minutes, stirring frequently so it doesn’t scald. The milk should get a little thicker and reduce down just a little.
Remove from heat and pour into another bowl and let it cool completely. Once it’s cool add in lime juice and zest. Stir it all together.
Pour the mixture into popsicle molds and let them freeze for at least 2 hours, overnight if you can. If you don’t have popsicle molds you can use an ice cube tray and toothpicks or dixie cups and popsicle sticks.

DIY Wednesday: Ketchup

August 5, 2015August 5, 2015 / ktbuchs87

A few weeks back I did a DIY mustard post, so I thought it was only fair that I did a ketchup one too.

Ketchup is probably one of the most used condiments. Kids put it on everything, fries seem naked without it, and congress keeps trying to tell us that it counts as a vegetable. While that last one might take some extra convincing, there is no doubt that we love our tomato based condiment. And one of the big reasons why?

Sugar

Almost all store bought ketchup has some form of sugar, whether it’s high fructose corn syrup or organic sugar. Sugar is sugar no matter what and store bought usually has a lot of it. But the one good thing I did notice about ketchup is that it doesn’t have a lot of other ingredients which make it an excellent candidate for making it yourself.

I’m betting that you already have all the ingredients you need to make your own ketchup and once you see how easy, and cheap, it is to make it yourself I’m pretty sure that you will be whipping it up all the time.

The other good thing about making your own ketchup is that you can make it to your taste and jazz it up with different spices. Get adventurous and make your own flavor combos for your ketchup!

DIY Ketchup

1, 6 oz can of tomato paste (pick a brand that has nothing but tomatoes in it. I used Contadina)
1/2 cup white vinegar
1/4 cup water (more if you want a thinner consistency)
1 tbsp maple syrup or honey
1 tsp molasses
1 tsp onion powder
1 tsp garlic powder
1/2 to 1 tsp salt

Combine all the ingredients into a medium saucepan and whisk until smooth. Bring the sauce to a boil and then lower to a simmer.
Cook at a simmer for about 20 minutes, stirring often
Remove from heat and allow the ketchup to cool completely before storing in a jar or squeeze bottle in the fridge.

Variations:

Curry Ketchup: Add 1 teaspoon of curry powder

Spicy Ketchup: Add 1-2 teaspoons of red pepper flakes or cayenne pepper

Fiesta Ketchup: Add in 1 tsp chili powder, 1 tsp cumin, and a squeeze of lime juice

DIY Wednesday: Ketchup | Life Healthfully Lived

Behind the scenes: Olaf is less than thrilled with my ketchup photo shoot!

Health Feature: Alexander Dimitsas

August 3, 2015August 3, 2015 / ktbuchs87 / 1 Comment

Happy Monday and Happy August! Seriously, where has this summer gone? Maybe since it took so long for summer weather to finally arrive, it feels like it has barely begun. Oh well, I’m going to enjoy it while I can!

I have a new health feature for you guys today. Last month I featured a high school friend, Jim Kruczinski, and you guys really enjoyed reading his story. He put in a ton of work and clearly it is paying off. A few weeks ago, he ran the Rock N’ Roll half marathon in Chicago and he rocked it. Yes, that was a pun. Get over it.

Today’s feature is Alexander Dimitsas. Alexander is my future brother-in-law’s cousin and my sister suggested I feature him on my blog. Alexander has a great story and I think it is great motivation for anyone who feels like life is beating them up and there is no way they can get back up. After experiencing a devastating loss and realizing he was slowly killing himself, Alexander decided to completely turn his health around. Here is his story:

What did you weigh before and how much weight have you lost?

In December of 2010, I weighed 330lbs at my peak weight, I did my first Bodybuilding competition weighing in at 173.2lbs with a total weight loss of 156.8lbs!

What made you want to turn your health around?

In 2008, my sister passed away in a tragic automobile accident. I feel into a deep depression and used drugs and alcohol as a coping mechanism. At this time, I was also was a heavy smoker (smoking a pack and a half a day). When I stepped on the scale in 2010 I knew this was not what my sister would have wanted for me. I made a New Year’s resolution that year to change my entire life. My goals were to quit smoking cigarettes and stop using drugs and alcohol.

What did a typical day look like before you changed?

I would sleep in most days and when I would wake up I would eat whatever was in the refrigerator or I would go grab McDonald’s breakfast if I was up early enough. Comes the afternoon I would go hangout with my friends and we would go out somewhere to get high and eat lunch. After lunch, it was time for me to go to work. I would get high again to numb the pain that I felt every day with my sister being gone. While I was working I would eat constantly and go out to my vehicle to get high and smoke cigarettes. Around closing time at work my managers would drink and get high with me before we finished up our end of the day tasks. After work, I either went out to the local bar with some friends or we would find a house party to continue my evening of bad decisions.

What was your goal when you first started?

My goal was to get healthy when I first started. I wanted to be confident with the man in the mirror.

What did you do to change your diet and lifestyle?

The start of my journey was January 1st, 2011. This was my first day without drugs and alcohol as well as cigarettes. I was trying to completely detoxify my body! I made a mental promise to myself that whenever I craved drugs or alcohol I would go to my local gym (which was 2 blocks down the street from me) At this time I had no clue what I was doing but it was wonderful to be in a different atmosphere. Walking into the gym was a boost of moral to me as well as self-confidence. It was great to be around other people who had similar goals in mind, to get healthy! Cigarettes were extremely tough for me to quit, but I made sure to stay on track and keep my goals within arm’s reach. Every time I had a craving for a cigarette, I stuffed a handful of granola into my mouth. I made sure the granola was hard and tough to chew, in order to take my mind off of the cravings.

What does a typical day look like now?

Every day seems to be like clockwork for me now. I wake up at 6am and drink a tall glass of water to jumpstart my body for the day and then I take my dog for a walk around the neighborhood and get ready to eat breakfast that usually consists of egg whites and oatmeal. After breakfast, I go to the gym to train. When I first started my journey I was working out, now I train using a strict bodybuilding routine. After the gym, I go to work and be sure I pack enough meals to get me through the day. I eat 6 portion controlled meals a day. There are many benefits to eating 5+ meals a day such as increased energy, reduce body fat storage, control blood sugar levels and insulin production, maintain and increase lean muscle mass. Also with me being a competitive bodybuilder I must make sure I am consistent with my meals as well as my intake of daily macronutrients. After work, I will either work on homework (I am a Purdue North Central student) or start preparing my meals for the next day. Typically if I have some extra time before bed I will do some yoga at home or try and relax reading a book.

Who has been your biggest support?

My grandmother has been my biggest support along my journey. Even when I was addicted to drugs and alcohol she believed in me. I talk with her regularly and she always has some wisdom to shine down on me. Currently, she is at the hospital and just had open heart surgery. I am saying my prayers each and every day that she has a speedy recovery.

What was the hardest thing to change?

The hardest thing to change was my friends. I knew that they would hinder my goals with their negative influences in my life, so I had to make a drastic change. They were not understanding why I wouldn’t hang out with them and party. This was bizarre for them to see me behaving completely different. But I didn’t let a single soul get in the way of my goals.

Who is your motivation?

Ever since I was a child I always admired Arnold Schwarzenegger. This man was 6 time Mr. Olympia, he was the governor of the state of California from 2003 until 2010, he created a world known sports festival commonly known as the Arnold Classic, he starred in many action-packed roles in the Hollywood. This man is truly an inspiration in many different ways. Another huge motivator in my life is Cassius Marcellus Clay, Jr. or more commonly known as Muhammad Ali. I admired him because of his determination he has for his sport (which was boxing). He was known to sing his own praises by referring to himself as “the greatest”. He was not afraid to let the world know of his accomplishments. Muhammad Ali said, “I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.” I absolutely love the power behind this quote!

How do you stay motivated every day?

Consistency is key to anything that I am trying to achieve. I set realistic goals for myself and I achieve them. The gym has become a refuge for me. When I walk into the gym this is my time to meditate. To release all of my stresses that I hold onto during the day. Also, I do not let myself down if I do not achieve a certain goal because I know that I will achieve it eventually.

What are your goals now?

Currently, I am pursuing a bachelor’s in behavioral sciences, I would love to work with the troubled youth. I will see where life takes me. I am planning on competing again the summer of 2016. Bodybuilding has become a part of who I am today. Not many people understand the sport, but what matters is that I understand it.

What is your advice to those who are just starting to lose weight?

Stay consistent. Do not beat yourself up if you get side tracked. I can’t stress enough how important consistency is. It takes only 21 days for a habit to form. Also, try to stay away from making excuses for yourself. We all know what we are physically capable of! Also, try to surround yourself with like-minded people. One of my favorite quotes that I live by every day is by Friedrich Nietzsche, that which does not kill us makes us stronger. There are plenty of things that can knock us down, but you just got to stand back up! There have been many problems that I have faced in my life and I always revert to this quote. I may be broken and hurt today, but I do know that tomorrow I will stand up tall!

That is some great advice! There will always be excuses and reasons to not take care of your health. You have to decide that you are important enough to care about. Alexander did just that and it is certainly paying off! Thank you, Alexander, for allowing me to feature you and share your awesome story!

If you want to keep up with Alexander you can follow his journey on his Facebook page, Body Edifice, or follow him on Twitter @bodyedifice or Instagram @body_edifice

If you’re interested in bodybuilding, he also has online nutritional coaching and detailed workout programs over at http://motivated4change.wix.com/bodyedifice

Tomato Cucumber Salad and Old Favorites

July 31, 2015 / ktbuchs87 / 1 Comment

Does anyone else watch TV shows that they have seen a million times? I do. All the time. While I love watching new shows and finding new things to love, a part of me loves the comfort of an old favorite. If you know anything about me, you can probably guess which show I always turn to.

Friends

I own all of the episodes on DVD (even though they are now on Netflix, I still watch the DVD version because there are scenes that are cut out on the Netflix versions) and I will routinely watch them over and over. I can pretty much quote whole episodes, recognize obscure lines, and know what each scene looks like. If Marta Kaufmann and David Crane called me up and told me they needed someone to recreate every single episode on their own, I would be perfect for the job.

Why do I continue to watch Friends over and over and over again? It’s a security blanket. When I’m feeling blue, I know one of Chandler’s jokes can cheer me up. When I’m under the weather, there is no better medicine than Phoebe’s ditzy yet surprisingly poignant logic. I see myself in some of Monica’s obsessive tendencies, Joey gives me encouragement that even if I’m not great at something if I keep at it I can achieve some kind of greatness, and who doesn’t love the on again off again relationship between Rachel and Ross?

It also connects me to the people I love. My mom, sister, and my friend Ashley are all just as big a fans as I am when it comes to Friends. I can randomly text them lines from the show and they know exactly what episode I’m watching. I often relate my life to certain scenarios and they know exactly what I mean. So to make a long story short, Friends is awesome and I’ll never stop watching.

This simple salad is almost as awesome as Friends. It’s the perfect summer side dish because it takes 2 minutes to put together, doesn’t require a stove or oven, and uses in season vegetables. You probably already have most of the ingredients, so whip up a big batch to eat all weekend long because the longer this salad marinates, the better it gets!

Tomato Cucumber Salad- based on this recipe from Rachel Ray

2 large cucumbers, peeled and sliced
16 oz cherry tomatoes, cut in half or quartered
3/4 cup red onion, diced
1/4 cup white wine vinegar
1/4 cup olive oil
2 tsp oregano
2 tsp basil
salt and pepper to taste

Wash, peel, and cut the cucumbers and place into a large bowl. Wash and cut the tomatoes and add those in along with the red onion. Mix everything so it’s well combined
Pour in the vinegar and olive oil and stir once again. Finally, add in all the seasonings. Mix everything really well.
Cover and place in the fridge and if possible allow it to marinate overnight. Once it has marinated, taste and adjust any seasonings.

Also, if you’re looking for a delicious and healthy treat to cool off during this hot weekend you should check out my post on Girl.ish this week. I made a PB & J milkshake that tastes like it should be so bad for you but it’s not! Go try it and let me know what you think!

Have a great weekend everyone!

3 Common Myths About Exercise

July 27, 2015July 27, 2015 / ktbuchs87

Diet and Exercise. Those two go together like peanut butter and jelly. They are the first pieces of advice for anyone trying to lose weight. Both of these things are important pieces of the puzzle that is getting healthy, but that is the key. They are just pieces, neither is the whole thing. While both diet and exercise get a lot of talk, I think sometimes that exercise gets more of the emphasis. This emphasis creates some myths about exercise and its role in a healthy lifestyle. Today I want to address some of those myths so you can better incorporate exercise into your life and health!

1. Exercise is the best way to lose weight

Exercise is great and I’m not going to bash it or anything like that. But exercise really isn’t the only or best way to lose weight. Don’t get me wrong, exercise does help you lose weight, but it isn’t as big a factor as you might think. Your body is a very tricky thing when it comes to exercise. It likes to be efficient in all things and it will always find the easiest way to go about its daily tasks. After you have been exercising awhile your body will adapt to the change and you will actually burn fewer calories every time you workout. This doesn’t mean exercise is a hopeless cause, you just have to be smart about it. Try different workouts, different intensities, different times, and don’t rely totally on exercise to get the body or health that you want. The food you put in your body is what you really want to focus on but more on that later.

2. Exercise has to be vigorous/hard/long or it doesn’t count

This one took awhile for me to wrap my head around. When I first really started getting into exercising I thought that I had to be dripping in sweat, lying on the ground exhausted, or sore beyond belief for my body to get the full benefit of exercise. Soooooo not true. You don’t have to destroy your body in order to reap all the good stuff that comes with exercise, and in fact, that can lead to injury and burnout. Vigorous exercise does have its time and place, hard workouts aren’t evil, and sometimes you have the time for a longer workout. But there are times when it’s better to take it easy, do a shorter workout, or even have a rest day. You need to listen to your body and give it what it needs not beat it up just because you think that is the only way to get fit.

3. Exercise will cancel out any “bad” food that I eat

This common myth is one of my biggest pet peeves. I hate when I hear someone say, “Oh it doesn’t matter what I eat, I work out.” It seriously makes me want to rage throw a table. But instead of throwing tables, I am going to calmly address this myth right now. First, don’t put food into a good group or a bad group. Food is food, not a miracle and not evil. There are better choices that will benefit your health, but you shouldn’t feel guilty about eating anything. You’re an adult you can choose what to eat. Second, the saying you can’t out exercise a bad diet is SO TRUE. You can’t just eat a piece of cake go run 3 miles to “burn it off” and be healthy. The first problem with that mindset is that exercise doesn’t burn as many calories as most people think (see first myth). The second problem is that in order to function, as well as exercise, you need to get certain nutrients. If you are constantly filling your body with things like cake and cookies and processed food your body is missing out on vital things it needs. The last problem with this is that getting in the habit of working out just to cancel out what you eat is a really good way to develop exercise bulimia. Exercise bulimia is a very real and serious disorder that shouldn’t be taken lightly. Choose the food that will help you reach your health goals and the exercise that makes you feel better.

Exercise is good, it has tons of benefits, and it works in tandem with a healthy diet to make you feel your best. Just make sure you aren’t falling for some of these common myths and use exercise to your advantage.

What is one thing about exercise that you found wasn’t true?