How To Offer Support

November 19, 2014 / ktbuchs87 / 1 Comment

I often talk about how I wouldn’t be able to do what I do without the support of my family and friends. It is especially helpful to have a great support system when you decided to be healthier. It’s good to have people around you who will keep you accountable, pick you up when you fall down, and offer encouragement when you want to quit. I’m sure most of you can think of one person who is always there for you and ready to help no matter what. Here is my question for the day, do you give support back? As great as it is to receive support, it’s just as important to give support to others. Here are some good ways to give support to others who want to be healthier, as well as a few things NOT to do.

Don’t force it

Giving support is great, but sometimes it’s unwanted. Have you ever been working out at the gym and a stranger comes up to give you tips or tell you what you’re doing wrong? I’m sure they think that they are helping, but most of the time it’s just annoying and you want them to leave ASAP. Don’t be that person when being supportive. You might think that you are helping, but if the person really doesn’t want your support you’re just being annoying. Don’t force support onto anyone who clearly doesn’t want it.

Be gentle

You don’t need to be the crazy coach screaming in someones face trying to motivate them to be better. Sometimes it’s better to be the calm and gentle anchor for someone. When people decide to be healthier, many times their lives and routines are thrown into chaos. Suddenly they are eating a different way, exercising perhaps for the first time ever, and things can seem crazy. The last thing they need right at the beginning is a crazy friend yelling at them and telling them they are going to be unhealthy forever if they quit. Lend a listening ear when they have their struggles, offer advice if you have it, and reassure them that they can do this. These methods will work much better and actually help.

Know your audience

On the flip side of this, some of us work better with the tough love approach. We’re all different and different things work better to support us. Find out the best way to offer your support. I recently found out that my husband likes when I push him when we workout together, so make sure you know the best way to help.

Don’t make it just about you

This is one that I have to watch out for. Because I have gone through my own journey to get healthier, it is so easy to turn everything around and say how I did things. While it’s good to be able to give support and advice based on our own experiences, realize that this is about the other person not you. They are going through their own unique experiences, and while it might be similar to yours respect their journeys. If you find yourself starting every sentence with, “Well when I was doing…”, try to work on finding out how they’re going about things and offering advice when warranted.

Build them up

Probably the biggest thing you can do is to build others up. Eating better and exercising more and improving your health is hard and can have a tendency to break people down. There will be days that you just don’t want to do this anymore and those are the days that having a great support system really helps. When someone comes to you ready to throw in the towel, help show them how far they have come and all that they have accomplished. Tell them how proud you are that they have chosen to take better care of themselves. Motivate them to keep going and do what you can to help them pick themselves back up.

I know that I wouldn’t be where I am today without support from other people. I want to be able to help others the way that I have been helped and offering support is a kind of a way to pay it forward. Because I have gotten such great support I know how crucial it is to succeeding, so do what you can to help be that important influence in someone else’s life.

Sorry for not having a post on Monday, but I spent the whole weekend in bed with a fever and just general miserableness. I hope that you guys had better weekend and are staying warm with this early blast of winter. I will see you guys on Friday!

Slow Cooker Applesauce

November 14, 2014 / ktbuchs87

A while back, I went to an apple orchard with my family. I came back with a whole bushel of apples, which is way more than two people can eat because they start to go bad. There are so many things that you can do with apples, like pies, crumbles, apple butter, baked apples, apple donuts, the list goes on and on. While those are all fine and dandy one of my favorite, and easiest, ways to use up apples is to make applesauce. There are many ways that you can make applesauce, but I find the simplest way is to make it in my slow cooker. I can barely call this a “recipe” as it really doesn’t take much to make, but here is how I make my applesauce!

Slow Cooker Applesauce

2 to 3 pounds of apples (really as many as your crockpot can hold)
1 tbsp lemon juice
3 to 4 sticks of cinnamon
1 tsp ground cinnamon
1/2 tsp freshly grated nutmeg
water

1. Wash and cut your apples into slices, making sure you get rid of the core and seeds. You can peel your apples, but I like to keep the skin on for extra fiber

2. Place apples in your slow cooker and add in lemon juice, cinnamon sticks, ground cinnamon, and nutmeg. Add in 1/2 to 3/4 cups water depending on how many apples you have. You don’t want to cover the apples with water, just enough to add a little bit of steam while cooking.

3. Cover and cook the apples on low for about 6 hours. Remove cinnamon sticks and either using a hand blender (the easiest way) or blender/food processor, blend the apples to desired consistency. I like them smooth but you can leave in a few chunks if you like.

4. Let the applesauce cool completely and then move to a mason jar or other container and store in the fridge.

I like to use my applesauce to make baked goods like muffins, bread, or cookies. It also is a great topping for pork chops or even as a delicious and quick snack! Now go and cook up those apples!

How To Preserve Food For The Winter

November 12, 2014 / ktbuchs87

Winter is coming. Actually, it’s kind of already here in the midwest. If you haven’t been paying attention to the news or stepped outside, there is a huge cold front that is moving through the country bringing snow and wind and cold. Yay…. Anyway, as the winter season settles in the harvest season winds down. There aren’t many new crops popping up in the dead of winter and while I know that in modern grocery stores we can get any fruit or vegetable at any time of the year, the selection of in season produce is slim. I have been trying to make a push in our household to try and eat as seasonally as possible. There will always be a few fruit and vegetables, like bananas and sweet potatoes, that I will buy no matter the time of year, but otherwise I try to eat what’s in season. Now, just because there isn’t a lot to choose from in the winter time, if you take a little time to plan ahead, you can eat all your summer/fall favorites through the cold months ahead. There are many ways to preserve food, but the three that I’m going to share here are the ones that I use most often.

Pickling

Most people only think of dill pickles when the hear the word pickling, but you can pretty much pickle any vegetable. Broccoli, cauliflower, carrots, beets, asparagus, summer squash, onions, garlic….. you get the idea. Pickling has been around for centuries and it is a fairly simple process so don’t be too intimidated. Pickled vegetables can be used on a lot of different dishes, from placing kimchi on a burger or making a pickled beet salad, and really add a unique flavor. On the health and nutrition side of pickled food, they provide a great source of probiotics that can help improve your digestion and gut health. All really good things! Check out a few of these online tutorials for pickling and get started. Experiment with different vegetables and spices and enjoy delicious vegetables all winter long.

Sauces, Jams, and Butters

This is my go to way to preserve fruit, especially the bounty of fruit that is available during the fall. If you’re like me you’re probably swimming in apples and a great way to save those apples (other than making a million pies!) is to make apple butter or apple sauce. You can pretty much use these two methods for all fruit. You can make sauce or jam from strawberries, blueberries, blackberries, raspberries, cranberries, any berry. Fruit butters are another great way to save fruit and many can be made right in your slow cooker. One of my favorite combos is a pumpkin/apple butter and I usually have a jar or two on hand. I have myself have never made jam, but I have made quite a few sauces like cranberry and tomato sauce. You can find a few good tutorials here for making big batches of jam and on Friday I’ll share a really easy way to make a big batch of applesauce, so check back for that!

Freeze

This is by far the easiest method of preserving your produce and the one that I use the most. During the fall when squash is super cheap I stock up and then freeze the extra. I either peel and dice the squash into cubes and freeze that way or I peel, dice, steam, and puree it and freeze the puree in batches. You can also freeze things like broccoli and cauliflower. Cut and steam the vegetables until brightly colored and then dunk them in a bowl of ice water. This is called blanching and it helps preserve their flavor. Once they are relatively dry, place them in freezer safe bags or container. When you want to use them just steam until cooked through. I like freezing produce because it is a great way to have quick meals on hands. I can use my purees for baking or soup or gnocchi and having vegetables on hand make an easy side dish or add nutrition to stir fry. Plus frozen foods can last for up to three month as long as they are properly stored.

These are my favorite ways to make the bounty of produce available during the warmer months last all winter long. There are other ways, such as canning, to preserve your food so find the method that works best for you. If you take just a little bit of time and effort you can eat well even if the weather is frightful!

My Weekend

November 10, 2014 / ktbuchs87

I don’t know about you, but I had a jam packed weekend! Last week Adam was able to get me a free entry into the Chicago Hot Chocolate 15k/5k race and the race was this Sunday. I had wanted to run this race, but found out about it too late and the race fee was just a little too much for us so I was super excited when I found out I would get to run. This was my first Chicago race and it was a pretty good experience. On Saturday we went to breakfast at Anne Sathers Bakery and had a delicious meal and then we headed to the McCormick place to check out the race expo and pick up my bib. We of course stocked up on all the free goodies and Adam had copious amounts of chocolate. I have never been in a race this size so it was a bit overwhelming to see so many people! While we were downtown, we also went to a modern photography exhibit, hit up Barnes and Noble, and then headed back to our neighborhood and did a little shopping.

Adam’s breakfast which was 2 cinnamon rolls stuffed with mascarpone. He may have slipped into a sugar coma…

At the race expo

Sunday morning we got up bright and early to head to the race. It was just a little (ok a lot) chilly and because I was in the second wave of runners we ended up standing around for a little over an hour. I will admit, I was slightly cranky by the time that I finally got to the starting line but that was mostly because my hands and feet were blocks of ice! Once I started running though I was able to warm up. It was really neat to run through downtown Chicago, but I did have to fight through the slower runners/walkers. Once I got used to weaving in and out of the walkers, it was really cool to run through streets that are usually busy with cars. I ended up with a time of about 30 minutes and while that is a little slower than my normal pace, I was still pretty happy with my finish. Next year I hope to run the 15k part which will be my longest race yet.

Up early for the race!

Trying to stay warm while waiting to run!

Ok, now for the mushy part of my post today. Today is Adam and my two year anniversary. I know it’s cliche, but it feels like it was yesterday that I was getting ready to walk down the aisle. The memories from that day are so vivid in my mind and I still have to pinch myself to remind me that it actually happened. I got to marry the man of my dreams and these past two years have been amazing.

Adam supports me in everything I do, plus he wakes up at 5:30 on a Sunday to come and stand out in the cold while I run a race. He loves me unconditionally and accept all my little weird quirks and shortcomings. He makes me laugh daily and always puts a smile on my face even when I’m having a bad day. Whether we are out and about or sitting quietly next to each other on the couch reading, I enjoy each minute with him. I’ve heard that the first two years of marriage are some of the hardest, and while every single second isn’t absolute perfection, I’m still waiting for all this hard stuff that people talk about. Maybe Adam and I are lucky, but I think it’s more that we are totally committed to each other and making this marriage strong. We both promised that we were in this for the long haul and that no matter what we would do what needed to be done. I mean it as much as I did two years ago, I love my husband and can’t wait to spend the rest of my life with him! Thanks for saying I do Adam!

Dumpling Soup

November 7, 2014February 26, 2015 / ktbuchs87

Road trips for our family often included a stop at the Cracker Barrel. It was awesome because not only was it a restaurant but an old-timey store too with things like penny candy and old fashioned toys. Whenever we went to the Cracker Barrel I would get two things, stick candy (tutti-fruitti and root beer) and chicken and dumplings. I loved the chicken and dumplings, the creamy gravy and the soft doughy dumplings were my idea of comfort. It’s been a long time since I have had that dish but last winter I got a craving for those dumplings and wanted to try and create something similar but a lot healthier. Long story short, this dumpling soup is NOTHING like the Cracker Barrel chicken and dumplings. But I don’t count this recipe as a total failure because I ended up with a really delicious, warming, and comforting soup. This is a perfect cold day meal and it doesn’t take too much effort to put together. While I’ve left out chicken and added beans, you can easily add in cooked chicken to this soup.

Dumpling Soup

For the soup

olive oil
1 medium onion, diced
4 cloves garlic, minced
3 to 4 large carrots, peeled and sliced into coins
5 to 6 stalks celery, diced
2 tsp fresh thyme or 1 tsp dried
2 bay leaves
1/2 cup nutritional yeast (optional but adds a nice cheesy flavor)
1 1/2 cups white beans, dried and cooked or canned
1 to 2 tbsp brown rice flour, divided (you could also use coconut or whole wheat flour if not gluten-free)
5 cups water
1/2 tsp smoked paprika
salt and pepper

For the dumplings

3/4 cup brown rice flour
1 tsp baking powder
1/2 tsp salt
3/4 tsp dill weed or other favorite seasoning
1/2 cup milk (I used almond)

1. In a large soup pot or dutch oven, heat olive oil over medium high heat. Saute onion, carrots, and celery until lightly brown. Add in garlic and saute for 1 more minute. Stir in thyme and sprinkle vegetables with a tablespoon of brown rice flour. If all your vegetables aren’t coated add another tablespoon of flour. Add in beans, nutritional yeast if using, and water. Make sure you have enough water to cover the vegetables and chickpeas. Add in paprika, salt and pepper, and bay leaves and stir to combine. Bring to a boil and then lower to a simmer and cover.

2. While your soup is simmering, whisk together all the dry ingredients for the dumplings. Add in the 1/2 cup of milk and stir to combine. Let the dough sit for 10 minutes.

3. Uncover the soup and drop spoonfuls of the dumpling dough into the soup. Once the batter is gone, cover the sip with a lid and leave for 20 minutes. DON’T lift the lid during this time to check the dumplings because that will lengthen your cook time. At the end of the 20 minutes uncover and check dumplings. They should be fluffy and a little brown around the edges. If some of the dumplings have fused together just break apart with a wooden spoon.

4. Ladle both dumplings and the soup into bowls and enjoy!

The dumplings and flour help make a wonderfully thick and creamy soup. While I didn’t get exactly the recipe I was looking for, I got a really yummy soup that is perfect for the cold weather that is coming. This is also a really good soup to share with a group of people. Perfect for family gatherings in front of the fire. Isn’t that a cozy picture? Have a great weekend everyone and see you on Monday!