How do I look?

June 10, 2013 / ktbuchs87 / 1 Comment

I am not perfect. Thank you Captain Obvious, right? Of course I’m not perfect, no human is perfect. I think that people who have health or fitness blogs sometimes get put on this pedestal as totally in sync with all things nutrition and exercise. This could not be farther from the truth, at least for me. Yes, I have figured some things out and I have better health than I ever did before, but I still struggle daily and have a lot of learning and growing to do when it comes to my health. That is what I love about health, it’s a journey that we all have to go through and evolve as our health evolves.

That being said, I wanted to share a personal post with you today. I have gone back and forth about whether or not to talk about this, but I have decided that in order for me to move forward I have to get this out in the open. No one likes to admit that they struggle or have issues, but we all have them so there should be nothing to be ashamed of if you have to say, “Hey, I’m dealing with this right now.” It’s a part of the process of working through that struggle.

I have shared my story with weight loss/gain and my issues with self-image before. I have come leaps and bounds from the girl I was back then to who I am now. That is why it has troubled me that some self-image issues have started to pop back into my life. I have noticed lately that I am becoming very focused on the way my body looks. I spend more time looking in the mirror, zeroing in on what I believe to be my imperfections. I find my thoughts turning to things like “How do I look in this outfit?” or “Are people staring at my stomach?” Because of my past with these struggles, I know that this is a dark and unhealthy road to start down.

It’s tough in a society that places a very high value on looks to NOT think about your appearance, but I do not want to place all the blame on other people or the world. Yes, they contribute to the problem, but they aren’t the only factor. For me, I seem to have this distorted and unrealistic view of what I should look like. This is partly due to constantly looking at airbrushed models when I was younger and believing that woman truly looked like that. Luckily over the years I have gotten wiser and know that there is no possible way that any woman can have the body that is portrayed in so many magazines and other media. So why am I having a problem now, knowing all that I know and going through all that I have gone through?

The simple answer is, I’m not totally sure. I think though that I will always have to battle my self-image demons and the little voice that whispers to me that I should look a certain way. I have fought that little voice before, so I know that I can do it again. How am I going to try and work through this? I want to shift my thoughts from what I look like to what I can physically do. I was thinking about that this week and I was shocked at all the things my body can do that I never thought was possible before.

I can run over 6 miles in less than 50 minutes. When I first started running, I could barely get through one mile without dying. I can touch my toes (and some days even the floor) and hold difficult yoga poses, like the wheel, for a significant period of time. I could barely do downward dog when I first began yoga. I can hold a plank, and do some advanced variations, for 5 consecutive minutes. I used to collapse after a minute of planks (if you could call barely raising my body off the floor a plank). I can do a headstand and barely need to use a wall for support any more. A month ago I struggled to even get my feet off the floor, let alone above my head. These are just a few of the things I thought of that I can do. When I look at all the things I have accomplished in the last few years, it doesn’t seem so important to have washboard abs or buns of steel. Not to toot my own horn, but I can do some pretty amazing things that have NOTHING to do with the way I look.

I used to struggle just to get my feet in the air, now I barely need the wall

Furthermore, I have so much more knowledge about how to live a healthy lifestyle. I can move through a kitchen with ease and create a delicious and nutritious meal. I can give others advice and help on how to live a healthier life. I started a blog that, hopefully, motivates and inspires my readers to change for the better. None of these things are dependant on the way I look.

The wheel. It’s not perfect yet, but I never thought I would be able to even lift my leg off the floor when I first attempted this pose

I know that there are some of you reading this right now who are going through self-image problems. You look in the mirror and don’t like what you see staring back at you. You hate the thought of other people looking at you, believing they are constantly judging the way you look. You wish there was some way you could look like someone else and finally be happy. Trust me, I’ve been there, and done that, and am still there sometimes. I encourage you to look at other things in your life that have nothing to do with your looks. Find all the accomplishments and amazing things that you can do that don’t hinge on your reflection in the mirror. For me, those accomplishments have made me feel empowered and I think that your achievements can give you a strength that you might not have realized you had. Don’t stop there either. Once you have listed your awesomeness, make new goals. That way you can work towards something and feel super proud of yourself when you have another item to add to your awesome list. Me? I am going to turn that headstand into a handstand and not use the wall for support. I am going to work towards running 10 miles and then a half-marathon. I am going to continue to expand my knowledge of health and nutrition and share it with as many people as I can. I am going to work on not judging the way I look and start focusing on all that I can do. Because I am so much more than just a reflection in the mirror.

Unique

May 20, 2013 / ktbuchs87

I am going to bet good money that you have been told at some point in your life that you are a unique and special individual, that there is no one else just like you. It’s a message that we hear a lot, we’re all individuals and we should embrace our own quirks and personalities. I think it’s a good message and I’m not writing today to bash sentiment, but rather extend it to other parts of our life, mainly eating (go figure).

It’s no secret that my big mantra for healthy eating/living is what works for me might not work for you. I have talked about it before, but more and more I think it is a message that we need to hear again. It seems that every day a new study comes out touting that a new diet is THE way to eat. More recently the Mediterranean diet has been in the news and folks are jumping on that eating bandwagon. I’ve fallen victim to diet hype many times, so I know how tempting it can be to start a new diet craze. We get drawn in by the people who have had amazing results (lost weight, have more energy, can do 1,00 push-ups in a minute etc.), the scientific studies proving that this diet is effective, and the doctors/nutritionist/celebrities representing the diet. Marketing people know how to parade their product/idea to get consumers to buy, that’s their job.

I’m not here to bash these diets either, although there are some fairly terrible ones out there that no one should touch with a ten-foot pole (cabbage soup diet anyone?). In fact I believe that these diets can be successful, but not for every single person. There is no possible way that one diet can meet the needs of the billions of people on this planet, and you know what? That is totally ok! For some reason, people tend to think that if everyone else is eating a certain way, they need to do that too. Take gluten-free diets. The number of people who have Celiac’s Disease (meaning they literally can NOT have any form of gluten) is about 1.8 million, with 1.4 million people out there undiagnosed. The number of people who are following a gluten-free diet? 1.6 million. Gluten-free has become a fad diet that people think will make them healthier, but there are a good number of people out there who have no need to follow a gluten free diet. It can actually cause them more harm than good, mainly because their body doesn’t NEED to avoid gluten.

What we really need to start pushing in terms of healthy eating and living is that it is a unique journey. Just like you yourself are a special individual, your body is a special individual as well. For me, I do well and thrive on a diet of whole fruits, vegetables, legumes, nuts, seeds, and no processed food, preservatives, chemicals, gluten or dairy. Through trial and error I have found a way of eating that give my body the nutrients it needs to perform well. I would never say that every single person needs to eat the way that I do though. Case in point: My parents came over for dinner last weekend and I made sloppy joes with lentils instead of meat. Now my father is a meat eater, always has been. I think that if possible he would just munch on cow all day every day. That is fine and that is what works for him. He was receptive to my vegan sloppy joes and even said they tasted great, but they did not agree with him later on. He has a digestive system that thrives on eating meat and feels his best eating that way.

What do you do though to find your happy diet? Try. Yes, this seems like really stupid advice, but it’s the best way to find what will work. My best suggestion would be to do some research on a few different diets that interest you. Say you feel drawn to eating less meat, look into vegan and/or vegetarian diets. Once you have educated yourself on the basic principles of whatever eating lifestyle, start implementing those into your diet. When you have been eating a certain way for awhile, assess your health. How do you feel? Do you notice improvements in your life like more energy, better skin, healthier bowel movements (of course I am going to mention poop!)? Or do you feel the same or worse than before? If you feel better continue eating that way, and if not start the process over again or make some adjustments. I want to stress though how important it is to stick with a certain diet for a good amount of time before switching. You won’t be able to really assess your health after only a week of eating a new way. It could take up to a few months to really start seeing the benefits. Give your body some time to adjust and then evaluate your situation. Yes, this can be a long process and may seem tedious, but your health is worth it in the end.

Now bear in mind, I am not giving you license to justify junk eating by saying this is the diet that allows you to thrive. I still believe that eating whole and real foods like fresh vegetables and grass-fed humanely raised meat are much better for everyone than processed or packaged food. My main point is that we need to stop worrying about what our friends and neighbors are eating and start focusing more on what makes us feel great. For some that might be a mostly Paleo diet, others might do well on a vegetarian or vegan diet, still others might thrive eating gluten-free. It’s all about finding your perfect balance and not being nervous to step outside of the diet of the moment. I understand it can be difficult for some of us to go against the grain, I still get a little anxious about listing all of the things I don’t eat. I worry that I will be a hassle to others or they might think I’m just trying to get attention or that I am not eating the right way. But the longer I have eaten this way and been more open about it, I’ve realized I value the amazing way I feel rather than what others think about my eating habits. Don’t be afraid to stand up for what makes you feel the healthiest, because in the end that is what matters the most!

In other news, my little sister graduated from Valparaiso yesterday! I am so proud of all she has accomplished and can’t wait to see what she will do next! Congratulations to all graduates out there!

Congrats Jo!

The Cost of Eating

May 6, 2013 / ktbuchs87 / 4 Comments

Yes, we all know that eating healthy is good for us and eating unhealthy is bad for us. This is not surprising news, mainly because it is drilled into our heads on a daily basis via news, twitter, blogs, newspapers, magazines… You get the idea. So what does it cost us to eat poorly?

Health- This is the obvious cost of eating an unhealthy diet. We all know this and it is constantly cited and analyzed. It is also a really important factor, simply for the fact that a bad diet can cause serious complications, and may ultimately lead to death. One of the most obvious health effects of eating an unhealthy diet is weight gain. In 2008, 1.4 billion adults in the world were overweight, and 500 million of those were classified as obese. There are a ton of obesity related diseases, The CDC lists coronary heart disease, stroke, high blood pressure, type 2 diabetes, cancers, such as endometrial, breast, and colon cancer, high total cholesterol or high levels of triglycerides, liver and gallbladder disease, sleep apnea and respiratory problems, degeneration of cartilage and underlying bone within a joint (osteoarthritis), reproductive health complications such as infertility, and mental health conditions, just to name a few. That is a really long list of unpleasant complications all related to obesity. The decision, YOUR decision, to eat unhealthy food leads to this nasty list. YOU have more control over these issues than you might think. In this study, researchers looked at two different measures of a quality diet and then assessed how they affected the risk of the chronic diseases mentioned above. Both measures of a quality diet, which included more consumption of fruits and vegetables and less reliance on processed food, led to reduced risk, with the Alternate Healthy Eating index predicting risk just a little bit better. Even small changes like eating more fruits and vegetables, like in this study, led to a lower risk of cardiovascular disease. Food has a huge impact on so much of our daily lives, it is the fuel that runs EVERYTHING going on inside your body. I know this comparison has been made before, but it really is a great illustration. Think of your body as a car and the food you eat as the gas. In order to run properly, your car needs the proper fuel, or else it’s not going anywhere and will likely have major troubles along the way. The same goes for your body. It needs the right fuel to function optimally. Good food = good fuel.

Financial- There are a few factors to the financial aspect of eating a poor diet. The first relates directly to the health factor, healthcare costs. Let’s just look at the numbers. In a 2009 study the CDC found that obesity related costs were around $147 billion in 2006. By 2012, that number had risen to $190 billion, and exceeded the costs of health care costs for smoking which has in the past been the number one health cost. That is a HUGE jump in just six years, and unfortunately it doesn’t look any better for the future. Researchers are saying if we keep heading down the road that we are on, by 2030 health care costs will be somewhere in the $550 billion range. I won’t speak for anyone else, but to me $550 billion feels like an astronomical price to pay for good health. While I’m not saying this is the magic bullet to fix all problems health related, eating better foods can DRASTICALLY reduce this cost. Instead of shelling out your hard earned money on medications and surgeries and other health costs, channel that money to a healthy diet.

“But Katie, that’s the problem! My family can’t afford to eat healthy foods! It’s just too expensive!” Many people are under the impression that eating well is also synonymous with being expensive, and at a quick glance it does seem that way. Go to the grocery store and find a bag of chips at will probably cost anywhere from 2 to 5 dollars. If you compare that to a bag of organic chips, without added chemicals or preservatives, the price will probably go anywhere from 4 to 6 dollars. For some families, they just can’t afford to buy all the “fancy” organic healthy food, and our family is one of them. That doesn’t stop us from eating as well as we possibly can. Somewhere along the line, it has gotten drilled into our heads that in order to eat well and be healthy we have to buy the top shelf, organic, non-GMO, gluten-free, dairy free, soy free, nut free, expensive products. While I don’t think that any of those things are bad, they are NOT absolutely necessary for a healthy lifestyle. Adam and I have a limited food budget, but we still manage to eat a very healthy and nutritious diet on that budget. Every Friday I do one big grocery trip for the week. Here is this week’s haul:

All this food cost us $46.80, which is what we usually spend on our big shopping trip. I do also make a quick run on Wednesday’s to pick up a few things, but that is because at our local grocery store they give a 10% discount on Wednesday and that bill rarely goes over $20. So for under $70 a week, Adam and I eat a healthy and balanced diet and there are others out there who spend even less on good food. We have also made the decision to not eat out frequently and spend our money on whole foods that we can prepare for ourselves at home, which saves us money in the long run. Americans are spending more and more money on eating out, which isn’t helping their wallets or waistlines.

This article shows the trend of spending on food over the years, and it’s amazing to see how it has changed over the years. More and more is being spent on quick convenient foods and then subsequently on medical costs to combat the result of eating those convenient foods. You have the power to change that, all you have to do is make the conscious decision to spend your money on food that is healthy and not harmful to your body.

Emotional- This is one cost of a poor diet that might not be looked at as much, but it is a very important one. Your mental health is just as important as your physical health and often the two go hand in hand. There is an increased occurrence of self-image issues in obese individuals. These include eating disorders such as binge eating, body dissatisfaction, poor self-esteem, and overall dissatisfaction with quality of life. As mentioned earlier, mental disorders are also higher among overweight individuals. So not only is eating poorly attacking our bodies, it is attacking our minds and even our sense of self worth. In 2010, researchers conducted a study about the effect of public health advertisements on obese individuals. Many reported that instead of helping or motivating them to be healthier, they often felt attacked and stigmatized. So even things that the general public believes are helping spread the word about being healthier are in fact causing more stress and hurt. Believe me I know how it feels to be unhappy about your weight or your body image. I have struggled with self-image issues from a very early age and it is a tough thing to overcome completely. But one of the things that is helping me everyday is the fact that I can take control of that with the way that I eat. Again, I am in no way saying that food is the magic cure-all for every problem I have listed and not listed, but it is a very powerful aspect of our lives.

There are so many more costs that occur from the way we eat. If I were to talk about them all, we could be here for days and while I would love to believe that you would thoroughly enjoy reading my every word on the subject (I never said I wasn’t just a tad disillusioned), I don’t want to sit here and beat a dead horse. Like I said at the beginning, we all have heard that eating bad is not good for us, it isn’t rocket science. I hope that some of the information I have presented to you today has helped you see just how big of an impact the way you eat can affect your life. I know it may seem like a huge step to totally change your eating habits, but it is worth it. Not only to just feel better but to live better! I hope you have a fabulous Monday and talk to you guys soon! Remember to follow me on Pinterest, Twitter, and Instagram to get more updates, facts and insights into eating better!

Moving, without all the stress

April 15, 2013 / ktbuchs87 / 1 Comment

It’s official, we have finally moved! I know I haven’t mentioned much on here about us having to move, mostly because we weren’t really looking to move. We found out in February from our landlord that she was not renewing our lease and that we had until May to find a new place. Needless to say we were a little shocked.

Living room, with gorgeous sunlight coming in off the balcony!

From that point it was a mad dash to try and find a new place in the area and within our price range. Because we were not expecting this, it was obviously a bit of a stressful situation. I’ve mentioned it before in the wedding post, I do not tend to handle stress very well. I pretty much turn into a huge mess and no one really wants to deal with me. Plus it messes with my health big time. My acne flares up, my digestion goes haywire, I become more susceptible to illnesses, and overall, I just feel awful.

Dining room!

Knowing this about myself, I was determined not to let that happen to me this time around. One of my health goals this year is to really work on how I manage stress, as well as how I react to stress. An unexpected move seemed like the perfect stressful situation to try and work through. I know that everyone goes through stressful times in their lives, so I thought that I would share with you some of the steps I took this time around to try and minimize/manage my stress. You can tailor these to your specific needs and hopefully they will help you out as much as they did for me!

Office/guest bedroom. Hi Adam!

Accept the stressful situation. Huh? Yes, I said accept. I am a person who loves to have control over every aspect of my life. Unfortunately, life does not care about that and will inevitably throw curve balls your way, causing you stress. It has taken me a very long time to learn and begin to accept the fact that there are just some times when I will not be able to control a problem. I had no control over the fact that my landlord was not going to renew my lease. Nor did I have control over the fact that I had less than three months to find a new home and move. Worrying or stressing over the situation was going to get me nowhere, so rather than let it bring me down I decided to just accept the fact that this was happening and move on from there. I am not saying you have to be happy about unplanned stress in your life, but there are times when all the worrying and fretting will amount to nothing. In fact, it will just add to your misery. So once that curve ball is thrown your way, take a deep breath, accept that this is happening and move forward. Which leads to my next point…

Make a plan. Once you accept that some stress is going to enter your life, create a plan to help and work through that stress. For me, creating a timeline showing how we would deal with the situation helps to lessen the stress. For this move, I made a timeline of when certain things needed to be completed. The time when we needed to find a new place, the time we needed to tell our landlord, the time when we needed to start packing, and the date we needed to move by. Having checkpoints for me to reference helped me feel more in control of the situation and it also helped to make sure we were getting things done in time. Having a basic outline of how you can tackle your dilemma will help you to feel more in control of your situation.

Our bedroom… don’t mind the laundry on the bed

Realize there will be hiccups. Even if you plan down to the very last detail, there will probably still be some unforeseen issues that will arise. Clearly there is no way to make sure everything goes 100% smoothly, 100% of the time. By knowing that beforehand, it can make it a little easier to deal with the little things that pop up. Don’t let those little things stress you more, handle them in the best way possible and keep moving towards your ultimate goal.

Laundry room/mucho storage! I love having a washer and dryer right in my home!

These tips are obviously of the broader type, meant to be utilized in most types of stressful situations. Here are some of the more specific things that I did to deal with this move and not freak out.

1. I asked for help. This is a huge thing for me because I generally have the attitude of I can do it all by myself. I have learned the hard way that I can NOT do it by myself, and I have a ton of people in my life who are more than willing to help me when I need. All I have to do is ask them. I asked both my parents and my in-laws for help with the move as well as my sister and to our surprise and delight, some of Adam’s friends offered to help us the day of our move. Everyone was ready and willing to help and never once made it feel like it was a huge inconvenience. I was overwhelmed with their gusto and both Adam and I were super appreciative.

2. I started packing early. Instead of trying to jam all the packing into just one day, I spread it out over a few weeks. This helped it to seem less overwhelming and made the process go fairly smoothly. Plus, with the way the timing worked out on our lease, we were able to move some things in stages, which REALLY made the actual moving day less stressful.

3. I became best friends with my slow cooker. I was already on fairly good terms with my slow cooker before this move, but I really gave it a work out that whole weekend. Because I knew that I would not have the time (or quite frankly the energy) to make healthy dinners, I planned to have three slow cooker meals for that weekend. It was so simple to just throw the ingredients in in the morning and have a delicious meal at the end of a long day. It was so important for me to eat, and eat healthy, so that I could function properly. I also made sure to save some leftovers from the week before so that we could also have quick lunches ready.

Kitchen, and yes that is the crock pot cooking our dinner!

All these things helped to greatly reduce my stress levels this past weekend. Did I still freak out and have to calm down? Of course. Like I said before, this was my first real test of better handling a stressful situation. There were times I felt like crying and giving up, but rather than bottle that up and let it destroy me, I talked with Adam or my friends and family. They were able (and happy) to listen and offer advice and encouragement and it really made a difference. I experienced none of my usual health problems, and in fact have felt even better than I did before the move! You can work through a stressful situation and come out better on the other side. Just take some time to compose yourself, create a plan of attack, and call on the ones who love you to lend a helping hand!

I hope that these tips can help you guys out whenever life gives you some lemons and that you are able to better maintain a healthy life while dealing with adversity. I think that I am going to start writing more about what Adam and I do to eat healthy throughout the week. I think it will be helpful for those of you out there who might not be sure what to do to even start eating better and taking care of your health. Again, if you have any suggestions just let me know! I would love to hear from you! I hope you all had a fabulous weekend and are ready to attack the week ahead with some energy!

Body Dysmorphic Disorder: When what you see isn’t what you see

October 3, 2012 / ktbuchs87

Part of being healthy is having a healthy and positive self-image. Easier said than done though, right? You’re probably thinking to yourself, the only people who say things like that are ones who have the bodies that the rest of the population would kill for. But you know what? Those people have their own struggles too. That’s the thing about judging others; you just have no clue what they have had to walk through.

Body Dysmorphic Disorder is a kind of mental illness where a person has a high level of concern with their body image. They have this preconception that there is something horribly wrong with their body. Their “actual self” does not line up with their “ideal self”. This probably happens for most of us, so what makes people who suffer from BDD different? What they see when they look in the mirror is not actually there. When you look at yourself maybe you see an extra five pounds you have been trying to lose or maybe a scar you’ve had since childhood that you wish you could get rid of. Someone with BDD sees a grotesquely disfigured face where there is none or 20 pounds of flab where there might only be muscle. These obsessions with flaws that aren’t there cause a significant amount of stress. They are constantly thinking of ways to hide their “problem” areas, they may avoid social interactions just so no one can see how hideous they believe they are and they often struggle with depression and anxiety.

This is a hard disorder to deal with because you are faced with a person who sees and truly and deeply believes something that you know isn’t there. Have you ever tried to tell a kid that their imaginary friend doesn’t really exist? This is along those lines. Anti-depressants might be given to help with those symptoms, but it won’t help them see what is really looking back at them in the mirror. More often than not, this is a deep seeded issue that goes way back. There isn’t much research on this disorder yet but it is starting to gain some attention. Oddly enough more and more people who have had a huge change in their body, like losing a significant amount of weight, are the ones most likely to suffer from BDD. When someone has looked a certain way for so long and then that image changes, it is hard to let go of the past and embrace the future.

How do you help someone with BDD? Patience, and lots of it. Whether you have BDD or know someone who does you have to realize this won’t be a quick fix. It will take time and most likely a lot of setbacks. There will be good days and then there will be not so good days. One of the biggest helpers is trying to focus more on the positive rather than the negative. Ok, you think your thighs are the reason someone named you thunder thighs. Ignore that nagging thought for now and list 5 other body parts you like, or 5 personality traits you wouldn’t trade for the world, or 5 reasons your dog loves you. Any way you can focus that negative energy into positive do it. This will take a lot of work because it is so easy for all of us to listen to that little voice inside our heads that says we aren’t perfect. No one is and even the people that appear to have it all have their own battles they are fighting.

Being healthy doesn’t always entail eating right and exercising. It includes your mind and your thoughts. Like I’ve said before I’m not a doctor or expert, so if you have BDD or just think you might, talk with a professional and set up the best plan of action for you. Once you get your mind in the right place, all the hard work you put into your diet and exercise will pay off even more so!