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!

DIY Wednesday: Coconut Whip Cream

July 29, 2015July 29, 2015 / ktbuchs87

Full Disclosure: I do NOT like whip cream. I know, I know, I’m not American, but it’s a texture thing for me. For some reason, I don’t like the way whip cream feels in my mouth. Yes, I’m a weirdo and I’m ok with that.

Second Full Disclosure: I did NOT come up with this recipe. There are plenty of blogs/websites out there that have this recipe but I wanted to share it with you guys to show you how easy it is to make your own whip cream.

When you think about it, the method to this is right there in the name. You are just whipping cream. Fresh whipped cream can be a beautifully simple thing and it’s fun to watch cream turn into something light and fluffy. Unfortunately, many people rely mostly on cans or tubs of whip cream and that’s where things get messy.

Fresh whip cream is meant to be eaten right away and not stored for a long period of time. In order to make the whip cream sold in stores have a longer shelf life, chemicals and preservatives are added. Things like stabilizers, gums, sugar are all used to make sure you can use your whipped cream for a long period of time. Luckily, it’s really easy to make your own whipped cream and you don’t have to add any questionable ingredients. This recipe is even better because those of you who have/choose to avoid dairy can still enjoy this dessert topping.

Add it to berries for a simple dessert, try it on top of your favorite cobbler or crisp, put some in your yogurt and create a parfait, or use it on your banana split. You can use this whip cream just like store bought and feel better about the ingredients and the cost!

DIY Coconut Whip Cream

1 can full fat unsweetened coconut milk, chilled overnight in the fridge
1 tbsp maple syrup
1 tsp vanilla extract, optional

Place your can of coconut milk in the fridge overnight so it can chill and create the cream.
Pour off that liquid on the top…
Open the can from the bottom and pour out the liquid into a cup or bowl and set aside. Scoop out the cream and place into a large bowl or into the bowl of your mixer. Add in the maple syrup and optional vanilla extract.
…and scoop out the cream on the bottom.
Using a hand mixer, immersion blender, or stand mixer, whip the coconut cream until it is light and fluffy.
Use the whipped cream right away. It will last a few hours in the fridge but not much longer than that.

What is your favorite thing to top with whip cream?

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?

DIY Wednesday: Chocolate Caramel Candy

July 22, 2015July 22, 2015 / ktbuchs87

Sometimes you just need something sweet, preferably covered in chocolate. There are days that a piece of fruit is just not going to satisfy your sweet tooth. I used to think that I had to fight that sweet craving because it was a sign of my weakness. I would ignore it and tell myself that I was making my willpower stronger. I was really just making myself miserable.

Having a craving for sweet stuff doesn’t mean that you are weak, it means that you are human. Indulging in a sweet treat every once in a while is totally fine and better for your sanity in the long run. You just have to do it the right way. If you find yourself reaching for a candy bar multiple times throughout the day, then maybe you need a little sugar detox. But if you’re looking for a little bite every now and then, this DIY is just for you.

Homemade food is always going to trump store bought because you are in control of the ingredients. That is especially true for this candy. It’s only two simple ingredients, but will still satisfy that craving for a little something decadent. You can even add nuts or seeds for a little crunch and texture. Make a batch and keep them on hand for whenever you need a little bite of chocolatey caramel-y goodness!

Chocolate Caramel Candy

10 Medjool dates, pitted and sliced in half (you could also use prunes)
1 cup dark chocolate chips (read notes for another substitution)
1 tbsp coconut oil
pinch of sea salt
peanuts, cashews, hazelnuts, almonds (optional)

Place pitted and sliced dates into a bowl and cover with hot water. Let dates soak for 10 to 15 minutes until very soft
Drain the dates and place them into a blender with the pinch of salt. Blend until everything is completely smooth.
Spoon about a teaspoon or so of the date caramel mix into a silicone mold. You could also put them on a parchment lined cookie tray. If you’re using nuts, press one into each caramel now. Freeze for 30 to 45 minutes.
Melt the 1/2 cup of dark chocolate chips and 1 tbsp coconut oil. You can do this in the microwave in 20-second intervals stirring until all the chips are melted and it’s smooth. Or you could melt the chips in a double broiler.
Line a cookie sheet with parchment paper. Remove the frozen date caramel and pop them out of the molds. Using a fork, dip the caramel into the chocolate and place onto the cookie sheet, working quickly. Place the sheet into the freezer once they’re all covered
Freeze for 15 minutes then enjoy! Keep the candy in a container in the freezer so they don’t melt.

*Note* You can also use baking chocolate for the coating. Use 100% cacao and melt in a double broiler with 1 tablespoon coconut oil and 1 tablespoon of maple syrup or honey. Stir constantly until completely smooth.