Things I’m Enjoying

July 23, 2014 / ktbuchs87 / 1 Comment

I thought that I would once again share a few things that I am really enjoying at the moment. I like to see what other bloggers are doing and enjoying with their daily lives, so if you’re like me enjoy this post!

Hazelnuts

To be more specific, roasted hazelnuts. I know that this isn’t anything revolutionary or groundbreaking, I mean just look at the hullabaloo around Nutella. But I have really been liking the taste of dry roasted hazelnuts lately. I buy them raw in bulk at Whole Foods and then roast them when I get home. It’s really simple too. Just set your oven to 400, then line a baking sheet with either parchment paper or a silpat. Place the hazelnuts on the baking sheet in a single layer and put in the oven for about 10 minutes, watching to make sure they don’t burn. Then remove from the oven and let cool, once they are cool place them in a dish towel and rub to remove the skins. Store the nuts in an airtight container in the fridge so they don’t turn rancid. I’ve been putting them on my breakfast bowls, salads, and just eating a few as a snack. Not only are they tasty, they are loaded with good for you vitamins and minerals like magnesium and vitamin E. Eat up!

Coconut Milk and Coffee

This is amazing! I had a little bit of coconut milk leftover from dinner the night before and so I decided to add it to my coffee the next morning. Holy creamy goodness Batman! I usually only drink coffee on the weekends and I drink it black. The coconut milk just added a nice rich flavor to my coffee and I will definitely be doing it again! I use full fat coconut milk because you don’t need to fear fat! Plus the light coconut milk is just glorified water anyway. So if you want to treat yourself to a delicious, creamy, and healthy drink, try adding a little coconut milk to your coffee!

Walks Along the Lake

I am super lucky to be able to live so close to the lake. As my sister pointed out this weekend, it’s pretty much my backyard. I have been running along Lake Shore Drive each morning and end my run right on the lake. I also have been walking around my neighborhood everyday and some of my favorite walks are those that go right along the lakefront. It’s just so beautiful and peaceful along the water and it makes me happy. Plus how can you beat views like this?

Farmer’s Markets

This has been the summer of farmer’s markets for me. Chicago has a ton of markets all over the place and I have been thoroughly enjoying visiting as many of them as possible. I have to say though that my favorite market so far is the Green City Market. It is right across from the Lincoln Park Zoo and it is always big and full of people and delicious things. Not only does it have the normal fruits and vegetables but you can also find tamales, crepes, cheese, homemade pickles and jams, smoothies, pizza, paninis, and so much more. There is live music and a doughnut van. Kids running around with their dogs, and a balloon guy making balloons for anyone and everyone. The other neat thing that this market does is on each stand they tell you how many miles each vendor traveled to come to the market. This way you can choose where you would like to buy your products, whether you prefer more local or don’t mind those who come from afar. This market has great vendors, great crowds and it is a great time! Go explore your own city’s markets and see what they have to offer.

These are the things that have been holding my attention for the past few weeks. This summer has been one of discovery and learning. Living in a new city and seeing everything that it has to offer has been really fun. I am loving my neighborhood more and more and I can’t wait to see what else it has in store for us! I hope you have a great Wednesday and I’ll see you on Friday!

Your Body And Mine

July 21, 2014 / ktbuchs87

I read this article last week and found it very interesting. If you aren’t familiar with fitbit, it is a fitness band that keeps count of your steps and calories eaten. It is suppose to help with weight loss but some users are finding that they are actually gaining weight while using fitness bands. These users are confused because weight loss should be a simple equation of less calories in than calories out. But is weight loss that simple?

Unfortunately, it isn’t. Yes, if you have a deficit of calories at the end of the day you will lose weight. The thing with weight loss is that there are so many more variables than just the amount of calories you consume or burn. More and more people are realizing that each person is different when it comes to losing weight or getting healthier. The way that food affects each person is different, the way that exercise affects each person is different, and this means that the way each person goes about getting healthier has to be different. We can’t have cookie cutter diets or workout routines any longer, because they don’t work. I have preached this lesson before, because I believe that it is so important.

People don’t want to hear that losing weight is hard. They don’t want to have to put in a ton of work, so they are constantly looking for the magic bullet that will give them a quick fix. It is much more comforting to just pick up the newest book outlining the latest diet and believe that your weight problem will just go away in 30 days. I’m sorry to tell you that to get the kind of results that most people want or need, they need to put in much more work. You have to put in the effort to find what works best for you.

I know that sounds depressing. But putting in the work is going to make your journey to be healthier so much more rewarding. It is also going to make it last a lifetime. When people keep switching from diet fad to diet fad, they aren’t really learning how to eat better and fuel their body. They think that because this has worked for others, it should work for them. Relying on others or fitness gadgets totally to get healthier backfires because you are now dependant on something else. Put in the effort to customize your lifestyle to your needs, and suddenly you intuitively know what your body needs to stay healthy. Now you know what works for you and what doesn’t and it is easier to make health decisions. It becomes a habit to choose the good and turn down the bad.

I don’t want to bash fitness bands or certain diets. Those things work for some people and they are great places to start when you decide to get healthier. Just don’t rely too heavily on these things for too long. Take risks, experiment with different techniques, and embrace that you are uniquely you. It is a good thing that we each have our own set of needs, because who wants to be just like every other person? Bottom line: The most important step for better health is to make the decision to change. Once you do that, really commit to finding what works best for you to accomplish that goal. Putting in the work and extra effort will make you that much prouder when you get the results you are looking for.

Quinoa Cornbread Bites

July 18, 2014 / ktbuchs87

I’m not much of a baker. I like to play around with ingredients and I’m not one for using exact measurements when I’m cooking. Baking needs exact measurements or more often than not you end up with inedible hockey pucks. Trust me. I know. I had some leftover quinoa and wanted to do something out of the ordinary with it. I knew it did well in bread like dishes and I just happened to be making sloppy joes for dinner that night. So obviously I had to turn my quinoa into cornbread. Yes, that is a logical progression. At least in my mind. These bites come together quickly and freeze rather nicely, so you can make a bunch and not worry about them going bad. That is if you have any left over!

Quinoa Cornbread Bites

1 1/2 cup cooked quinoa
1 1/2 cup cornmeal
1 1/2 tbsp flax meal (you can buy the seeds in bulk which is cheaper and then grind them in a food processor at home)
2 tsp baking powder
1 tsp baking soda
1 cup almond milk
1/2 cup apple cider vinegar
2-3 tbsp molasses, depending on how sweet you want it
1/2 tsp salt

1. Preheat oven to 375 and mix almond milk and apple cider vinegar in a small bowl and set aside while you prepare the rest of the ingredients

2. Combine all the dry ingredients in a large bowl and whisk together.

3. Add 1/2 cup of the cooked quinoa to the milk and ACV as well as the 2-3 tbsp molasses. If you have an immersion blender, blend this mixture until it is smooth and creamy. If you don’t have an immersion blender, transfer to a blender or food processor.

4. Add the wet mixture to the dry mixture and stir everything together. It will foam up a little bit due to the vinegar and baking soda, but it will go back down. Fold in the rest of the quinoa.

5. Spray a little olive oil into a mini muffin tin and spoon about a tbsp of the mixture into each cup. Don’t over fill because the bites will rise as they cook. Bake for 10-12 minutes and then let them cool on a wire rack.

These go really well with sloppy joes or chili. I’m sure they would taste really good with some homemade jam or as my mom told me, “These are just another vehicle to get butter into my mouth.” Now you know where I get my clever wit! Eat up and hope you enjoy!

How To Dress A Salad

July 16, 2014July 16, 2014 / ktbuchs87

No, I’m not talking about putting little shirts and pants on your lettuce leaves. I’m not that weird. Ok, yes I am but that is beside the point. Salads are a great way to get in a ton of vegetables and there are endless varieties of salads. Even with so many different combinations, people still find salads boring. Their solution to fix boring salads is to top them off with dressings. Don’t get me wrong, I love dressing and probably have consumed a mind boggling amount of ranch dressing. Store bought dressings though are LOADED with chemicals and preservatives and a ton of other not good for you ingredients. Go ahead and get that bottle of dressing out of the fridge and read the ingredient list. I’m going to bet there are some things in there that you can’t pronounce. That’s no good. Fear not! You do not have to give your dressings, you just need to go about them in a different way. Homemade dressing is super simple to make and so much better for you than store bought. In fact, you probably have all the ingredients on hand to make your own simple dressing. I’m going to show you how to make a simple dressing and give you a few variations so that you can make your own delicious salad dressing!

The basic components of a salad dressing are simple. Oil and some kind of vinegar. Your ratio of oil to vinegar can be made to your preference, but I tend to like a little bit more vinegar than oil in my dressing. Now there are a variety of different oils that you can use to make your dressing beyond the obvious olive oil. I also like avocado oil, flaxseed oil, and I have even tried walnut oil which was pretty tasty. You want to stick with lighter tasting oils since you won’t be cooking the oil. Oils like peanut, coconut, or palm oil will have a little bit stronger taste and could overpower the other flavors of the dressing. Once you pick the type of oil you want to use you can pick a vinegar to go with it. The three that I use the most are apple cider vinegar, balsamic vinegar, and white wine vinegar. I’ve also made some dressings with rice vinegar. There are many types of vinegars out there, so pick ones that you like the most. Once you’ve chosen an oil and a vinegar, it’s time to add some seasonings. The sky is the limit here so use your favorites or whatever you have on hand.

Ok, that is the bare bones of a homemade salad dressing. Tasty for sure, but a little boring. Good thing it is easy to come up with a variety of different dressings to top your salad. The easiest way to make most of these dressings is to place all the ingredients in a jar and shake them up. That way they are easy to store and you can add to them whenever you need to. Some of the dressings I’m going to share need a blender or food processor, but I’ll make a note if they do. Here are a few dressings that I have made myself:

1/4 cup olive oil – 1/2 cup apple cider vinegar – 1 tsp oregano – 1 tsp basil – pepper to taste
1/4 cup avocado oil – 1/3 cup rice vinegar – 2 tbsp lime juice – 1 tsp cilantro – 1/2 tsp garlic powder
1/4 cup flaxseed oil – 1/3 cup white wine vinegar – 2 tsp italian seasonings – pepper to taste

These are quick and easy to make and will keep in your fridge for a few weeks. Now, perhaps you are more a fan of creamy dressings (ranch lovers unite!) and these oil and vinegar combos are not doing it for you. Not to worry, there are plenty of options when it comes to homemade creamy dressings. These dressings will need to be made in a blender or food processor to get the right consistency.

1/2 avocado, diced – 1/4 cup tahini – 3-4 tbsp lime juice – 1 tsp cilantro – 1 tsp chili powder – salt and pepper to taste
1/2 cup smooth almond butter – 1/4 cup soy sauce or liquid aminos – 2 cloves garlic, minced – 1 tsp chinese five spice
1/2 cup cashew cream – 1/4 cup smooth peanut butter – 2 cloves garlic – 1-2 tsp smoked paprika – salt and pepper to taste

You can also do a very simple herb and oil dressing. Using 1/4 to 1/2 cup oil of your choice, blend in a few handfuls of your favorite herbs, and a few tbsp of mustard (I like spicy brown) until you have a pourable consistency.

There are so many options when it comes to homemade salad dressings. Get creative and try making some of your own concoctions. Use pureed beans to get a creamy, hummus like dressing or go super simple with just a little oil and vinegar. Find flavors that you enjoy and will have you devouring salads by the plateful! Remember, healthy doesn’t have to be hard or complicated. More often than not, it’s better to just keep it simple!

Needs Vs. Wants

July 14, 2014 / ktbuchs87

It seems like a simple concept. A need is something you have to have to keep going. A want is something you would like to have, but isn’t necessary to continue going. You need air. You want a brand new car. On the surface it can look like a very simple thing to figure out. Unfortunately, rarely are things that cut and dry. Needs and wants can get muddled and you may find yourself believing that what you need is actually what you want. You might know all too well that when it comes to being healthier this is very true.

Do you need that extra helping or do you want it? Do you need three rest days in a row or do you want them? When you are so used to doing something, it can be hard to decipher whether your motives are driven by needs or wants. If you have always gone back for seconds, you might truly think that you need that much food to feel full. If you have had a certain exercise schedule for years, you might think that this is exactly what your body needs. Needs and wants can go the opposite way too. Maybe you think that you need to be super strict with the way you eat 100% of the time or you will fail. You believe that you need to run 10 miles a day or you’ll be out of shape.

Wants are not a bad thing. It is ok to want things. Desire is what can push us to reach our goals, they motivate us to do better. Don’t let your life get clouded by wants though. Wants can overshadow things that you actually need. But on the flip side, make sure that your needs are real needs. Take a moment and evaluate your health needs. Do you need to have a six pack? Is that need running the rest of the show? If that is true then your needs might have to shift. With an overall goal of better health, make sure that your needs are helping you reach that goal. If you find yourself hindered by your needs, start making changes.

Being healthier is a journey with A LOT of bumps along the way. It’s ok to reevaluate, adjust, and change your tactics or goals. It’s ok to reroute and head towards your goals in a different way. The best advice I can give is to start small and see what works the best for you. It can be difficult to differentiate between a want or a need so keep it simple. When you first start out your needs can be to move a little extra each day and eat one more serving of vegetables. Then as you progress, evolve your needs and wants to fit your life. Be kind to yourself and realize that you won’t be perfect and that is alright. Be able to acknowledge when something you did doesn’t work and move on and learn from that mistake. As time goes on things will get easier and you will be able to make healthier choices with ease. You need to be healthier and I want to be there to help you reach that goal.