Lentil Meatloaf

January 17, 2014May 14, 2015 / ktbuchs87

I have gotten a few requests for this recipe and since it is one of my favorite weeknight meals, I thought I would share it here! This recipe is a lot like the meatball recipe I have posted here, but just a little different. I usually do the prep work for this the night before or on the morning of the day I am going to eat it. That way I can just throw it in the oven when I get home from work and not worry about it!

Lentil Meatloaf

1 cup cooked lentils
1/2 cup rolled oats (gluten free if needed)
2 large carrots, shredded
2 tsp basil
2 tsp oregano
2 tsp parsley
1 tsp thyme
1/2 tsp rosemary
1/2 tsp red pepper flakes (more if you like it spicier)
1 medium onion chopped
2 cloves garlic, minced
1/4 cup vegetable broth or water
2 tbsp liquid aminos or soy sauce

1. In a food processor combine lentils, oats, carrots, and all herbs and spices. Pulse a few times to combine everything, but don’t turn it into a paste, you still want some texture. Set aside

2. In a medium skillet, heat up some olive oil and saute onions until soft about 7 min. Add in garlic and saute a few more minutes. Add in your lentil mixture and cook until it starts to brown up. About 10 minutes.

3. Pour in your vegetable broth and liquid aminos or soy sauce. Cook for about 10 more minutes or until most of the liquid has been absorbed. Take the skillet of the heat and allow it to cool enough to handle it. Pre-heat oven to 425.

4. Grease a loaf pan with a little olive oil and once your lentil mixture is cool transfer it to the loaf pan. Place aluminum foil over the pan and place in the oven. Bake for 30 minutes. After 30 minutes, remove the aluminum foil and bake for an additional 10 minutes. Once it’s a little crispy on the edges, remove from the oven and let it cool for 5 minutes. Slice it up and enjoy!

This is also a great meal to add in extra vegetables or use up stuff that you have in your fridge. I’ve added green peppers, mushrooms, spinach, and fresh herbs as well. I also sometimes pour leftover soup, salsa, or tomato sauce on the top for extra flavor. Get creative and find the version that you really love!

Healthy Doesn’t Have to be Hard

January 13, 2014 / ktbuchs87

Hopefully all of you made it through the polar vortex and have thawed out just a bit. Thankfully we made it through with minimal damage, only one pipe burst. It was fixed quickly and didn’t cause too much stress, that was good!

This past weekend I was thinking about my “health mission”. What did I want my message to be to the readers of my blog, people who come to me for advice, and eventually people that work with me one on one? I narrowed it down to two main ideas. The first being not everyone will become/stay healthy in the same way. I’ve talked about this before on the blog. We are all unique and our bodies function and work in different ways. What may work for me might not necessarily work for you, and that is ok! This goes for how you eat as well as how you exercise.

The second message I want to share is that healthy does not have to be hard. Many of you reading this right now are thinking otherwise. You have tried to get healthier numerous times, but always end up right where you started. Some of you believe that in order to become healthy you have to follow complicated rules, stick to strict schedules/menus, or buy fancy and expensive equipment. While you can do those things, they are not at all necessary to become healthier.

When I first started out, I also thought I had to get fancy. I figured that following a fad diet and working out with a special routine or equipment was the only way to be the healthy person that I wanted to be. By trial and error, I learned that it was actually much simpler than I first believed.

The biggest thing that you need to become healthier is the desire. You have to be in a place where you truly want to start this journey. Otherwise you will keep failing or quitting or not giving it your all. Once you find that motivation, the rest is fairly simple.

In terms of eating, you don’t need to buy into fancy diets or food systems or companies. Get rid of all processed food products and then start experimenting. Do you do well on a more plant based diet or do you thrive with more meat? Maybe you do better on a high fat diet full of quality, healthy fats. Or you find that more whole grains is your thing. Whatever it is, make sure you feel right and can go about your day without misery or gnawing hunger.

When it comes to exercise, there are so many inexpensive and simple options. The main goal is to move daily in whatever way gives you the most joy. Don’t like running? Then don’t waste hours on the track hating your life. Think yoga is crazy? Then don’t sign up for a hot yoga class. Again, experiment with a bunch of different forms of exercise. Maybe something as simple as walking gives you what you need or perhaps you learn that you love weightlifting because it makes you feel awesome. The most important thing is to figure out which form of activity brings happiness to your life and doesn’t feel like a chore.

When it comes down to it, these are very simple ideas and strategies. Yes, it can seem hard to completely overhaul or change your life. Start small. Focus on changing one meal a day or adding fifteen more minutes of exercise to your day. Once you master those add in more. Realize that this is a process and it can be a very simple one. What makes you feel happy and full of life and energy? Find that and the rest will fall into place!

Have a great Monday and a fabulous week everyone!

Winter Blah’s

January 6, 2014 / ktbuchs87

The beginning of the new year often brings a fresh start. Resolutions are made or goals are set and motivation seems to be a little higher. For some. The beginning of the year can also be a tough time because many of us are in the heart of winter. Right now the temperature in Illinois is -13 with wind chills as low as -45 and gusts of wind up to 30 mph. Just a bit chilly. The cold, lack of sun, and holiday food/mood can lead to some serious lack of motivation and willpower. Many days it just seems so much easier, and appealing, to bundle up in sweatpants and eat cookies and drink hot chocolate all day.

While I love winter, there are days that I feel drained. Everything is the same and it’s boring. I don’t want to leave the warmth and comfort of my home. I feel lethargic and would rather do anything than go run or cook a healthy meal. I pretty much want to go into hibernation Bears get to sleep all winter, why can’t I?

Many of you know exactly what I’m talking about and the rest of you probably live in a place that’s warm all year round Lucky you! For those of you who struggle with the winter blah’s, here are a few of my strategies to break through the doldrum of these colder months.

Find the light. During the winter we tend to get less sun which results in less vitamin D. This can cause some of us to feel more blue than usual. Try to take advantage of what little sun is available. If the weather permits, take a short walk outside. Even just sitting in a sunny window for a few minutes can boost your mood and make you feel less like a zombie.

Switch up your exercise routine. Find a new workout to try out during the winter months. Whether it’s a different circuit at the gym, a new workout routine for home, or running a new route, mixing things up can help boost your exercise motivation. Don’t think you have to spend a ton of money on a new routine or class either. You can find a ton of new routines, videos, and workouts online. You can also rent exercise DVD’s from your library. If you do want to try a new class or gym, this time of year there are some pretty great deals, so check it out.

Pull out the slow cooker. You know I’m obsessed with my slow cooker, and for good reason. I can make really big batches of healthy meals and freeze leftovers. That way when I really don’t feel like cooking, I can pull a delicious and nutritious meal out of the freezer. Also try to make a goal of making one new healthy recipe a week or once every other week. This way you can get some variety in your diet and you can expand your cooking arsenal.

Pick up a new hobby. When you’re feeling stuck in a rut, a new activity can shake things up. Maybe you would like to try a new crafty thing like knitting, crocheting, or cross stitching (my new favorite). Try a new class through your park district. Find a new board game to play with friends or family. Read a new series of books or volunteer at a local animal shelter or senior center. There are plenty of things to break up the hum-drum.

Of course there are plenty of other things to do during the winter like sledding, skiing, skating, building snowmen, or snuggling by the fire. The key is to not let yourself slip deep into the coma that winter can bring. Believe me, I know how easy it is to sit on the couch and watch Netflix all day. Some times that is totally alright. Everyone needs a day of laziness. The trouble comes when that one day of lazy turns into a string of lazy and you never want to do anything else. You don’t have to be constantly on the move during the winter, but don’t become a hibernating bear. No matter how enticing that may seem!

Holiday Bliss

December 30, 2013 / ktbuchs87

I’m still in the middle of all my holiday fun and still don’t have a “regular” post for you, but I still wanted to stop in and say hey! I hope that you are all enjoying this time of year and had a great Christmas.

With the new year right around the corner (seriously, where did 2013 go?), I wanted to talk really quickly about resolutions. New Year, new you. That seems to be the theme right around this time of year, and sometimes that is a good thing. Maybe you are resolving to change a bad habit, learn something new, or volunteer more. Many times though, people enter the new year with the idea that they need to completely overhaul their lives and personalities to be the best person they can be. I don’t know about you, but not only does that seem exhausting, it seems a little depressing. Most of us are pretty awesome people already and it seems like a bummer to put yourself down. I have struggled with self hate for a long time. I was never good enough, I always made mistakes, and I needed to do better. I would often vow to change everything about me to become the person I thought I needed to be. Slowly but surely, I have started to see myself in a different light (thanks to my husband and family) and I have started to realize that there are so many things about me that are really great and should be celebrated.

Instead of making resolutions to completely change everything about me, I have started to make goals to improve on the assets I already have. I want to continue to be as healthy as possible as well as help others reach that goal. I want to keep learning how to make more delicious and nutritious meals that can be available to as many people as possible. I want to keep letting the little things go that I have no control over. I urge you to make loving resolutions this year instead of beating yourself up for not being a super human. Do that and I promise you that 2014 will be a great year!

Holiday Update

December 23, 2013 / ktbuchs87

Yes, I’m still here and I haven’t forgotten about you! It’s been busy around our house lately with Christmas this week. This was the scene in my kitchen yesterday:

There are now a ton of tasty Christmas treats to share with our family and friends in the next few days! I am usually the neatest/cleanest person, but when it comes to baking I turn into a tornado in the kitchen. Oh well it’s fun and my reward is delicious treats. I hope that your Holiday celebrations are going well and you are taking the time to really stop and enjoy the season. So many times we get caught up in all the chaos and busy-ness of the year and forget to take a moment to breath and be thankful for all the joy that we have! Merry Christmas everyone!