Craving Conundrum

August 5, 2014 / ktbuchs87

The word craving can take on a positive or negative meaning. It all depends on your view. Many times it takes on a negative connotation. It’s something that needs to be controlled, fought, and denied every minute of every day. You have to have willpower to deal with cravings and you have to be strong to fight them off when they arise. This is how I used to view cravings.

I have had a complicated relationship with food. I have had many food “demons” to deal with along the way and I have had to have an incredible amount of willpower when it came to changing my eating habits. Because of my past experience with this, cravings were always something that were bad. I felt that a craving was a moment of weakness that had to be fought and avoided at any cost. To cave would mean I was weak and I would beat myself up. It was a vicious cycle of feeling out of control and not feeling strong enough to deny my food urges. Clearly it wasn’t working out for me.

I know many of you might feel that way too. Maybe you have had a rough time with food and you have come to view a craving as a bad thing. While I don’t like to place the blame on too many outside sources, the media does have a part in the way we view cravings. So many fitness and health websites or magazines put out articles with tips and tricks to fight your worst craving. They tell you if you have enough willpower you can fight off the evil craving and stick to your healthy ways. I gobbled those articles up and tried all their tricks like counting to a hundred and waiting for the craving to pass or drinking a glass of water when I got a craving. Sometimes they worked and sometimes they didn’t. Everytime they didn’t I felt like there was something wrong with me. Why could I not control myself? What was wrong with me?

Nothing was wrong with me. I’m human. It isn’t weak to have a craving for ice cream or pizza, that doesn’t somehow make me a failure. Once I realized this, I started to work on changing my idea of craving. I read more scientific articles and journals about cravings rather than relying on the grocery stand magazines. Turns out that researchers are finding that craving certain foods might be your bodies way of telling you that you are deficient in a certain nutrient. Nobody goes around saying, “Man, I’m really craving a big bowl of brussels sprouts!” They do say that they could really go for some chocolate or potato chips or pizza. Well, a craving for chocolate might mean that you are low on magnesium and should eat some nuts. A craving for potato chips could be a sign that you need some calcium and should fill up on dark, leafy greens. Our bodies are amazingly complex and for the most part are able to tell us exactly what they need. Our job is to learn how to listen and interpret those signals properly, then act accordingly. Cravings are one of the bodies signals that it needs something. The problem occurs when we misinterpret that signal and think that because we crave chocolate ice cream we need to eat that chocolate ice cream. In reality, we need to learn what our body is really saying when it craves chocolate ice cream.

You are not less of a person because you crave “bad” things. You are not a failure if you resolve your craving for a cookie by eating a cookie and you are not doomed to be a slave to your cravings forever. Start to look past the initial craving and see what it is that you really need. If you are constantly craving one certain thing, meet with your doctor or other health professional to see if you are nutrient deficient. Then find the healthier alternative to your craving. Once you start learning what you really need and making the right choices, it will be easier to interpret your cravings and get the things that your body really needs. It will be tough at first to not eat the potato chip and do the work to find out what you’re actually craving. But the more and more you do it, the easier it becomes. If you slip up, don’t beat yourself up. Remember you are a human being and no one is expecting you to be perfect. Being healthier is all a learning process, one that lasts a lifetime. It’s ok to make mistakes and fall. How you react and what you do to change after those mistakes says more about you than the actual mistake. Pick yourself back up and get right back to it!

How To Eat More Vegetables

July 30, 2014 / ktbuchs87

I can bet that you have been told that you need to eat more vegetables. It seems to be the first thing that comes out of peoples mouths when anything remotely close to eating healthier is mentioned. Eat more fruits and vegetables! In all honesty, it’s good advice even if it tends to be overstated. The problem is that the advice stops there. We’re told to eat more vegetables but not necessarily how to do it. A lot of people have bad associations with vegetables. Some were forced to eat them as kids or were served mushy tasteless dishes that made them believe all vegetables taste the same, gross. Maybe you want to eat more vegetables but you have no clue how to go about doing that. My post today is going to focus on simple ways to incorporate more vegetables into your meals. It doesn’t have to be complicated, tasteless, or boring and the more that you eat vegetables the more you will come to love them as much as I do!

Roast Them Up

This is my absolute favorite way to prepare vegetables. It’s an amazing way to add great flavor to your vegetables and it works on virtually any vegetable. I roast everything from sweet potatoes to zucchini, cabbage and beets. If I can slice it up and add a little olive oil to it, I can roast it. If you have a hard time enjoying the taste of vegetables, this cooking method is for you. Simply preheat your oven to 400-425 and prepare a baking pan with a piece of parchment paper or a Silpat. Then take your vegetable and cut it up into bite size chunks and place them in a large bowl. Add a few tablespoons of oil (I alternate between olive oil and coconut oil) and whatever seasonings you like (try Italian blends, curry powder, garlic, cumin, smoked paprika, or even just salt and pepper) and mix everything together. Arrange the vegetables in a single layer on the pan and roast for 20-45 minutes depending on the vegetable you are using. I usually rotate the pan halfway through the cooking process. Once you start to get a nice brown edge, your vegetables are done! You can eat them as is, add to salads, or stir fry’s. Roasted vegetables also keep really well in the fridge and make great leftovers.

Make Soup or Stew

Soup is another easy way to get in more vegetables as well as large quantities of vegetables. You can add vegetables to any soup you’re making and bulk it up with extra nutrition and flavor. You could puree a variety of root vegetables, like sweet potatoes or parsnips, and after you have roasted them, add either broth or water or even almond milk to make a creamy soup. Or you could blend up a variety of vegetables from your garden like tomatoes, cucumbers, and zucchini and make a refreshing gazpacho on a hot summer day.

Sauces and Dips

This is another favorite way to add more vegetables to my meals. Make sauces and dips out of them! You can make a simple homemade salsa with tomatoes, onions, garlic, and cilantro. Or maybe you’re a guacamole fan. Try making your own homemade spaghetti sauce and besides the tomatoes, add in zucchini and carrots. You can even make creamy sauces with cauliflower or try a vegetable based spread like baba ghanoush. Kids especially like dipping things in sauces and this is a really good way to get a little extra nutrition into their meal without fighting over broccoli.

Drink Them

While I think that juicing is a great thing, I am also a big fan of eating my meals. But I know that for some people juicing their vegetables is what works best for them due to time constraints or they really can’t handle the taste of eating vegetables. If this sounds like you, try juicing your vegetables or adding them to smoothies. Leafy greens are very easy to add into your drinks and as long as you add some fruits like apples or pears, you don’t have to feel like you’re drinking grass. If you have a juicer, you can juice pretty much any vegetable quickly. I like the combination of carrots, beets, spinach, apples, and a little bit of ginger, but get creative and see what flavors you like. Remember though, if you can, it’s better to eat your vegetables so that you can get all the fiber and nutrients that fruit and vegetables have to offer. Sometimes, just drinking juice can leave you feeling hungrier sooner than eating those same foods would have.

Salads

I know this one sounds obvious and is probable one of the least favorite ways for people to get their vegetables in but salads don’t have to be boring or taste yucky. There are so many ways to spruce up a salad, like adding more vegetables, dried fruits, nuts or seeds, herbs, and topping it all with homemade dressing. Salads are a great way to get in a TON of vegetables into one meal as well as a great way to use up all the odd leftovers you have in your fridge. Start with a base of some type of leafy green (think outside the romaine and iceberg box and try kale, arugala, collard, watercress, or spinach), and add whatever you want. Try leftover cooked chicken or fish, roasted sweet potatoes or cauliflower, raw almonds or pistachios, dried (and unsweetened) cranberries or goji berries, add pumpkin or sunflower seeds for a little extra crunch. And the dressing options are endless and just as simple to make. Give salads a chance and you might just fall in love with them.

Eating more vegetables shouldn’t make you want to run screaming to your nearest bakery and shove as many donuts as you can into your mouth. Incorporating these healthy foods into your meals is simple and only takes a little bit of effort and creativity. So now that you know what to do, go eat your vegetables!

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.

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!