What You Shouldn’t Stress About

January 18, 2016January 18, 2016 / ktbuchs87

If you’re human, you probably stress out about things. A big project due at work, giving a speech in class, or dealing with an illness can all be stressful things. If you’re anything like me, you stress about stupid things. Like wondering if the people walking behind you just saw you stumble over your own two feet. Hint: probably, but they don’t really care.

It can feel like stress is a normal part of life and it really doesn’t have to be. There are certain things that a lot of us worry about that we don’t really need to, especially when it comes to your health. If you read health articles or magazines or watch the news, it feels like there is a new health claim every day that we have to worry about. And more than likely over the years, I have worried about it.

But as I’ve gotten older and learned more about my personal health, I have been able to let go of some of the “health” stress and do what works for me. I haven’t died or gained a billion pounds or detrimentally destroyed some part of my health. I’ve figured out what I like and what works best.

So here is a list of a few things that you DON’T need to worry about when it comes to your health:

#1- Eating superfoods

Kale, acai berries, and quinoa are all delicious and deemed superfoods. But you know what else is a superfood? An apple. Some broccoli. Even the humble clove of garlic is a superfood. Focus on eating real food that you actually enjoy and I promise you’ll be just fine.

#2- Sitting down

Yes, I have actually worried about this. There have been reports and research lately that say sitting too much has a negative effect on our health. Even if you workout, if you spend the majority of your day sitting it’s like you haven’t worked out at all. Cue Katie standing constantly for fear of ruining my metabolism and undoing all the hard work I put into my exercises. Sure, if you sit all day you should probably get up and move more. But you shouldn’t stress about sitting down if you’re tired or need a rest. Find a good balance of sitting and standing throughout your day that works for your body and your schedule.

#3- Making sure your body looks the same at all times

I think because we are constantly bombarded with images of perfect bodies and rippling muscles, we feel like we have to look like that too at all times. I know I would get frustrated when I would look in the mirror in the morning and at night and I would be looking at two different bodies. Your body shape changes throughout the day due to things like hydration, the foods you eat, and if you’re a woman, your period. The way your body looks doesn’t determine your worth or even how healthy you are. You’re long-term habits do. And remember those pictures of models are just a snapshot of a moment. They don’t look like that all the time.

#4- Eating at the right time

Eat right when you wake up. Fast for 18 hours. Don’t eat after 7 pm. Eat constantly for 6 hours and then don’t eat again for 12 hours. Who thought when you eat could be so confusing? Each one of these options has plenty of studies and research that supports their claims and probably, even more disputing them. You know what you should do? Eat when you’re hungry and stop when you’re not. As long as you’re getting adequate fuel throughout the day and can go about your daily tasks with enough energy, it doesn’t really matter when you eat. Do what works best for you.

#5- Thinking only one form of exercise can get you results

This is one that I’m currently working on. If you read my blog regularly, you know that I’m taking a little break from running. It’s mostly because it wasn’t bringing me the same joy that it used too. I was dreading my run instead of being excited. The other part of me taking a break? I had convinced myself that running was the only way I was going to keep weight off. I had it in my mind that if I stopped running I would start gaining weight. My rational brain knew that was silly and wrong, but when do I listen to my rational brain? There are so many ways to move and exercise, no one way is perfect and no one way will get you results. Try new things and do what you love and don’t be afraid if those things change over time.

These are just a few of the things I have stressed about over the years and I’ve learned that they weren’t as big a deal as I was making them out to be. You’re not going to do everything perfectly and that’s ok. The mistakes let you learn what works for you and create habits and a routine that will keep you healthy for the long haul.

I hope you have an awesome Monday and I will see you back here on Wednesday for an all new recipe!

What are some silly health things you have stressed about over the years?

Sweet Potato Hash

January 15, 2016January 15, 2016 / ktbuchs87

Sweet Potato Hash | Life Healthfully Lived The time has come to share the sweet potato hash that won the hearts of my family over Christmas. And they have promised me that they really do like it, not just because it was made by me and they have to pretend to like everything that I make. It’s actually good.

Plus Adam keeps asking for me to make it which is a good indication that he really likes something. Although the boy did use to but corn syrup on his pancakes and didn’t like mac n’ cheese as a kid. Seriously, what kind of psycho doesn’t like cheese and noodles as a child? My husband apparently.

Anyway, back to this sweet potato hash. I was trying to think of something to make for a crowd for Christmas brunch that tasted good but was still a little healthy. Gotta balance out those cookies! I had a bunch of sweet potatoes lying around and instead of just roasting them up like I usually do, I decided to fancy them up a bit. Ok, not that much but I added some bell peppers, onions, and cilantro and was amazed at how just a few ingredients made such a big difference.

So if you’re looking to change up your normal breakfast hash, give this sweet potato version a whirl. Promise you won’t be disappointed!

Sweet Potato Hash

2-3 large sweet potatoes, washed and dried
1 red bell pepper, diced
1 yellow pepper, diced
1 cup onions, diced
2 to 3 cloves garlic, minced
1 tsp Italian seasoning
1 tsp smoked paprika
1/2 tsp salt
1/4 tsp pepper
handful of fresh cilantro, stems removed and chopped

Once your potatoes are washed and dried, dice into small cubes. You want to make sure they are fairly small and uniform inside so they cook properly.
In a large skillet that has a lid, heat a little olive oil over medium-high heat. Add the onions and saute for a few minutes until a little soft. Add the bell peppers and saute for another 2 to 3 minutes. Add the sweet potato cubes and half the minced garlic and mix everything together.
Sprinkle everything with the Italian seasoning, smoked paprika, and a little salt and then cover with the lid. Let the everything cook for about 15 minutes, stirring occasionally so the potatoes don’t stick to the bottom.
Once the potatoes are fork tender remove the lid and add the rest of the garlic and seasonings. Cook for another five minutes. Turn off the heat and add the cilantro and stir to combine.

This hash is awesome served with a poached or fried egg on top. But then again, most dishes are better with an egg on top. Tomorrow is Adam’s birthday so we plan to spend some time eating good food downtown and probably going to see Star Wars again.

What does your weekend look like?

DIY Wednesday: Better For You Banana Chocolate Chip Mini Muffins

January 13, 2016January 12, 2016 / ktbuchs87

DIY Wednesday: Better For You Banana Chocolate Chip Mini Muffins I was watching Friends the other day, a normal happening in my house and the two random episodes that I watched mentioned mini muffins. This then made me think of the little packages of Hostess mini muffins that were all the rage in middle school. You were someone if you had mini muffins.

Yeah, it was weird.

I usually did not have mini muffins because they were expensive and my mom wasn’t going to waste money on junk food. Because let’s face it, muffins, even in mini form, are generally not a health food. Especially when they’re made by Hostess. DIY Wednesday: Better For You Banana Chocolate Chip Mini Muffins

But boy are they delicious. And something about them being mini made them even better. Little food is always better. That’s just science. I decided to attempt to make a better for you mini muffin that would still taste good but wouldn’t be full of all this stuff. That’s what’s in those little bites of happiness. Yum….

My favorite muffin was always banana walnut but I decided to switch the walnuts for chocolate because duh, chocolate. My version uses dark chocolate, but you can use whatever you have on hand. I also decided to add just a few chips to the top rather than mix them throughout because I thought they would be just a little too big for mini muffins. But you do you. And you should do these mini-muffins.

Banana Chocolate Mini Muffins- gluten-free, dairy-free, soy-free, and egg-free. I promise there is something in there!

1 1/2 cup almond meal
3 tbsp coconut flour
1 tsp cinnamon
1 tsp baking powder
1/4 tsp salt
2 flax eggs (2 tbsp ground flaxseed and 5 tbsp water mixed together)
1 large banana, very ripe
4 tbsp almond milk
3 tbsp maple syrup or honey
1 tbsp coconut oil, melted
1 tsp vanilla extract
handful of dark chocolate chips, optional

Preheat your oven to 350 and mix together your flax egg and set aside. Line a mini muffin tin with muffin cups or grease with a little coconut oil.
Put all of the dry ingredients into a large bowl and whisk together so there are no clumps.
In another bowl, mash the banana so it is fairly smooth. Add in the rest of the wet ingredients, including the flax eggs, and whisk with a fork to combine and smooth.
Pour the wet into the dry and use a spatula to combine everything. Drop about a tablespoon of dough into each well. These won’t rise a ton, so you don’t have to worry about them spilling over. If you’re using chocolate chips, press about 3 or 4 into the top of each muffin.
Bake the muffins for about 10 minutes and pull them out to check. If they are brown around the edges and fairly firm in the middle you’re good. If not, bake for another 2 minutes.
Remove from the oven and let cool in the pan for a few minutes and then place on a cooling rack to cool completely.

These will keep in an airtight container in the fridge for about a week or you can make a bunch and put them in the freezer to pull out whenever you need a mini muffin!

What were some of your favorite middle school snacks?

Being Brave And Making The Change

January 11, 2016January 11, 2016 / ktbuchs87 / 1 Comment

I have been mulling this post over in my head for awhile now. I guess it’s been at the back of my thoughts for at least a few months, but I kept pushing it away. I didn’t want to deal with it and ignoring things always makes them go away, right?

If only it did. Being Brave And Making The Change | Life Healthfully Lived

So last week when I wrote about my theme for 2016, I knew that I would finally have to deal with this issue. If I really want to grow and mature I have to actually grow and mature. Profound thoughts guys, I know. But for me, it was kind of profound.

I’m not dying, in fact, no one is dying. No one is sick, nothing is horribly or awfully wrong. So don’t worry about that. But there is a big change coming for me and I’m a little nervous. I’m putting on my big girl panties and telling myself, “What’s the worst that could happen?”

I’m taking a break from running.

All of you reading this are probably cursing me because who cares if I’m taking a break from running? It doesn’t affect the vast majority of people and this isn’t a life-altering announcement. Except that it is. For me. Being Brave And Making The Change | Life Healthfully Lived

You have heard me rave about running and how it has given me so much. I am proud to call myself a runner and join the ranks of thousands who log their miles with their feet. I have talked about finally running a marathon, I love watching races, and I love getting outside and hitting the trail.

Until a few months ago that is. Lately, I have been struggling with my running. Instead of waking up excited to head out for my run, I’m dreading it. I find myself dawdling longer and longer before finally motivating myself to get out the door. At first, I thought it was just a down week. All runners have them. Those days or weeks where it’s just a little tougher to get out the door than usual. I thought it would pass, I would get back to my usual enthusiasm soon enough. But that enthusiasm hasn’t returned. Being Brave And Making The Change | Life Healthfully Lived

My immediate reaction was to just push through. I’m a runner. This is what I do. This is what I have done for the past eight years. This is how it is. I was just going to keep running and ignore that little voice in the back of my mind that was telling me something just isn’t quite right. And then Adam got a cold right before the new year.

He took a week off from running because he is much better at resting when he knows he needs it most. And because he likes to take any excuse to not run :). I still kept up with my normal running schedule, but I started to sleep in a little with him and go on my run later in the morning. Then I started to get the sniffles on my rest day and when I woke up on Monday, I did not feel like running. Even more than I had in the past few months. So I did something that I rarely if ever do: I decided not to run.

It was a little tough at first and I found a different workout to do inside just so I had some movement. But it wasn’t horrible and I found myself feeling ok about my decision. As it stands right now, I haven’t run in over a week. That’s the longest I’ve gone since I hurt my knee a few years ago. And I’m going to keep not running for the foreseeable future.

Am I giving up running completely? No. I am eternally grateful for everything that running has given me. It totally changed me inside and out and that is truly amazing. It’s because of that that I’m taking this hiatus. I don’t want to keep running until I totally hate it and I give it up for good. I want to find that feeling that I used to have and in order to do that I have to let go. Being Brave And Making The Change | Life Healthfully Lived

I’m also not giving up exercise altogether. This decision is opening doors for me to explore other areas of fitness that I had previously neglected. I’ve been doing Fitness Blender’s 5-Day Fit Challenge and I have been excited for every new day. I’ve missed that excitement when it comes to working out.

So what can you take away from this really long winded post? Just because something scares you or you’ve been doing something for years doesn’t mean you can’t change. You are not a tree. If you don’t like something get up and move. Switch directions. Try a new approach. I have no idea what my relationship with running will look like in the coming months but it will always be there, waiting for me.

Besides, what’s the worst that could happen?

Being Brave And Making The Change | Life Healthfully Lived

The best is yet to come…

DIY: Lemon-Ginger Tea

January 6, 2016January 5, 2016 / ktbuchs87

We almost escaped the holidays without getting sick. Almost. It’s tough because during the holidays you’re around so many people and eating foods that might not be the healthiest and not sticking to your normal exercise routine. It’s almost like inviting germs to take up residence in your body. DIY: Lemon-Ginger Tea | Life Healthfully Lived

The Monday after Christmas, Adam started feeling a little funny and by Tuesday was knocked out with a cough and cold. He had the works, stuffed nose, sore throat, nasty cough, and achy all over. The doctor said it was a virus, but not the flu, and only gave him a nose spray to relieve congestion. So he pretty much had to ride it out on the couch for a week.

While taking care of him and seeing his misery, I knew that I had to take action to make sure I wasn’t the next visitor to the sick couch. I upped my intake of vitamin C with oranges and lemons, made sure I got turmeric in as many dishes as possible, and tried my best to exercise and eat well to make sure that I stayed healthy. DIY: Lemon-Ginger Tea | Life Healthfully Lived

I have a little congestion, but I think I missed the worst of the virus and I’m going to chalk that up to the steps I took to ward it off. One of the things that I did was down this tea every morning first thing. You can buy lemon-ginger tea at the store, but it is so easy to make and I think that fresher ingredients make a bigger impact on your immune system.

So if you’re looking to make sure you don’t get sick this winter, try this tea in the morning and if you do feel something coming on, up your self-care routine. Take extra rest, don’t go run a marathon, but do move a little, and try to eat as much real food as possible. Your body will thank you!

Lemon-Ginger Tea- if it’s available and you can afford it, try to get organic ingredients. If not, don’t stress too much over it, this tea is still better than no tea.

One-quarter of a lemon (half of a half)
3 thick slices of ginger
8 oz hot water
Optional add-ins- honey, sprinkle of cayenne, fresh or powdered turmeric (fresh tastes a little better if you can find it because powdered might not dissolve as much and leave a gritty feeling)

Boil the water. While the water is heating up, slice and peel the ginger and put into the bottom of your mug. Slice the lemon and get any add-ins that you want.
Once the water has boiled, let it sit for a few minutes. Then, pour it over the ginger slice and squeeze in the lemon juice. I like to put the whole lemon wedge in the water after I’ve squeezed it. Add in the honey, cayenne, or turmeric if you want and stir everything together.
Let it steep for a few minutes and cool down before you drink it/