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.

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.

Avocado and Corn Gazpacho

July 11, 2014 / ktbuchs87

I’m going to be honest with you, I haven’t been the biggest fan of gazpacho in the past. The idea of cold soup isn’t super appealing to me but this gazpacho has made me rethink my tastes. The avocado adds a really nice creaminess and this dish is super refreshing on a hot summer night. If you don’t like gazpacho, try this one out before you swear them off forever.

Avocado and Corn Gazpacho

1 ripe avocado
2 tbsp lemon juice
1 tbsp olive oil
1/2 cup corn kernels (if using frozen let them thaw first)
2 cups diced tomatoes
2 cloves garlic, minced
1 bunch scallions chopped
1 3/4 vegetable broth or water
2/3 cup almond milk
salt and pepper

1. Peel and mash avocado with the lime juice, set aside

2. Saute the corn, garlic, and half the chopped scallions for about 5 minutes. The corn should have a little bit of char on it.

3. Place the corn saute, and avocado into a blender and blend until smooth. Add in the broth or water and almond milk and blend together. Top with rest of scallions and salsa if desired.

You can serve this at room temperature or let it chill in the fridge for a few hours before serving. The gazpacho improves with time so the next day it will taste even better! Just a word of warning though, this soup will only last about a week before the avocado starts to turn brown. So eat it as fast as possible, which shouldn’t be a problem!

Healthy and Helpful Kitchen Tips

July 9, 2014 / ktbuchs87

I am a huge advocate for getting into the kitchen and preparing the majority of your meals yourself. I think that one of the reasons so many people today are struggling with their health is that they have no clue how to make or prepare their own food so they rely on others (mainly restaurants and packaged food products) to do it for them. Maybe you weren’t taught how to cook and the kitchen intimidates you or you do know how to cook you just think it’s boring and tedious. Whatever the case may be, I have a few kitchen tips for you today that can help you in journey to be healthy. Some of these were taught, some I’ve figured out along the way, and some I’ve picked up from places like the Food Network (thanks Alton Brown!). Hopefully these tips will help you get over your fear of the kitchen or cut down the time that you spend prepping food so that you can get on with your day!

Kitchen Gear

Ever heard of a Silpat? I hadn’t either until I was watching Iron Chef on Food Network. It’s basically a thin silicon mat that you can use instead of aluminum foil or parchment paper. The nice thing about the Silpat is that it’s non-stick and can handle fairly high heat, which makes it ideal for baking and roasting vegetables. With the Silpat you can use less oil because you don’t have to worry about your food sticking to the pan, plus it’s reusable so you don’t have to keep replacing it. I use mine almost every day. It’s a great time and money saver!

My (slightly dirty) Silpat. Told you I use it every day!

Invest in a variety of sizes of glass storage containers. I have a few different sizes of the pyrex brand and I use them all the time. These are really helpful in terms of food prep as well as leftovers. If you buy a bunch of fruit and vegetables at the store (which I highly encourage), you can come home and wash and cut them right away, then store them in your containers. I like the glass kind because they last longer and are much sturdier than the plastic containers. Also, storing your food in see through containers helps remind you of all the healthy prepared food you have in the fridge!

While we’re on the subject of glass containers, try storing your spices and grains in mason jars or other recycled glass jars. If you buy this stuff in bulk it’s much easier (and prettier) store them in jars instead of the bags you use at the grocery store. Plus once again, if you store your food in see through containers you’ll be much more likely to use them more often!

My numerous glass jars. Great for storing grains and spices!

Silicone spatulas are a great thing to have in the kitchen. They are good for making scrambled eggs, scooping batter out of the bowl, and scraping up the last of the cookie dough. I have a variety of shapes and sizes that I use all the time. They are great because they are non stick, won’t scratch your pots or pans, and can function in a variety of situations. Plus they’re fairly cheap, so stock up on a few.

Have a few different cutting boards instead of just one. Once you start having a food prep day, you’ll be cutting, chopping, and dicing a variety of foods. It’s nice to have a few cutting boards that you can rotate instead of having to wash the same one over and over again. This makes food prep go faster and makes your cutting boards last longer. I’m a fan of wooden cutting boards, but plastic or even silicone ones work just as well.

Cooking

One of my favorite ways to prepare vegetables is to roast them in the oven. Upside: this makes the vegetables taste amazing. Downside: the vegetables have a tendency to stick to the pan (even using a Silpat). At least mine did until I started preheating the roasting pan in the oven. Think about it, whenever you cook something on the stovetop you heat the pan/oil up BEFORE you put the food in the pan. Why not do the same thing with your roasting pan in the oven? A few minutes before you plan to put your vegetables or whatever else your roasting in the oven, place the pan in the preheated oven. Then prep your food with whatever oil/spices you’re using. Pull out the preheated pan and carefully spread your food out onto the pan. You should hear that satisfying sizzle as the food hits the warm pan, just like on the stovetop! This little trick (plus my Silpat) has helped cut down the amount of stuck vegetables on my pans!

I love dark leafy greens like collard greens or kale, but sometimes they can have a very bitter taste to them. I can’t remember where I learned this but by soaking leafy greens in ice water for about an hour before cooking/eating them can cut down on the bitter taste. Wash and cut your greens like normal then place them in a large bowl, cover with water, and add a few ice cubes. Store this bowl in the fridge for an hour. After the hour is up drain the greens and dry in a salad spinner or with some paper towels. Prepare your greens however you like, sans the bitter taste!

For the longest time, I was afraid to use too much salt in my cooking. The thing I was most worried about was consuming too much sodium like most of the U.S. This resulted in under salting all my dishes, leaving them with a bland taste. The problem with salt is that we’re consuming too much added sodium, mostly from packaged foods. Once I got over my salt phobia and started adding the right amount to my dishes, everything started to taste a lot better. Now I’m not saying go salt crazy and add heaps of it to every single piece of food, but salt naturally enhances the flavors of most dishes. Using it properly can actually help you feel more satisfied.

Other Kitchen Tips

If one of the problems you have is overeating, try using smaller bowls or plates when you eat. You can trick your brain into thinking that it is eating more food when in fact you are eating less. When you have a big plate, the tendency is to fill that plate to the brim. This means that portions are generally much bigger than they need to be. Try eating off a smaller plate and you can cut down your portion sizes without feeling like you are depriving yourself.

Too big of a plate = too big portions. Try a smaller plate!

I just learned about this tip and it’s awesome. Try using a condiment dispenser for your olive oil instead of just pouring it right out of the bottle. This will cut down on the amount of oil that you use because you have better control of how much oil comes out. Plus it will keep the bottle and your hands from getting oily because there won’t be any oil dripping down the side of the bottle! You can find the condiment dispensers at Bed, Bath, and Beyond for $2.

Best discovery ever! Plus it’s fun to squirt the oil into fun designs!

When using your cutting board on a slippery surface, like a granite counter, place a dish towel underneath it. This will help keep the cutting board in place as you cut your food so you have less risk of cutting your finger off in the process. Now that’s a good what I call a win-win!

These are a few tips that make my time in the kitchen a little easier and healthier. What are some kitchen tips that you have learned along the way? Have a great day and I’ll see you Friday with another recipe!