3 Health Rules I Routinely Break & 1 I Always Follow

February 29, 2016February 29, 2016 / ktbuchs87

3 Health Rules I Routinely Break & 1 I Always Follow | Life Healthfully Lived I’m not a person who usually breaks the rules. I hate conflict and I’m a huge people-pleaser. I don’t like anyone to be mad at me and I really hate being called out for doing something wrong. I was the kid in class who would raise my hand because I knew it was expected but pray the teacher would never call on my because what if I was wrong and everyone would hate me?

Welcome to the life of an introvert.

As I get older I’m getting better with the people-pleasing thing because it is literally impossible to please every person in your life at one time and it’s not my job to make everyone happy. But there is one area of my life that I’m really good at breaking the “rules”.

My health.

I know, my health seems like the one place I should ALWAYS follow the rules. Why mess with something as important as my health? But here’s the thing: There are so many rules that it can be mind-boggling. One person says to do this but another says that will actually kill you. One expert has found the key to success but another says that will literally destroy everything. So I’ve given up trying to follow all the rules and made up some of my own.

Here the top five rules/advice everyone has heard before and what I actually do. Don’t get me wrong, I’m not saying these rules are bad. They just don’t work for me. And that’s what’s best for your health, finding what works for you.

Rule #1: Eat five to six small meals throughout the day instead of three big meals

I like food so you would think I would love to eat six meals in a day. But here’s the thing, I like a big plate of food. I tend to eat with my eyes first and if I see a small plate with a small amount of food, my brain and stomach get sad. My brain is already telling my stomach that won’t be enough food to feed me and I start plotting what I’m going to eat next to fill that void rather than enjoy what’s in front of me. 3 Health Rules I Routinely Break & 1 I Always Follow | Life Healthfully Lived

What works for me: Eating when I’m hungry. Sometimes that’s three square meals a day and sometimes that’s two really big meals. Listening to my body allows me to enjoy the food on my plate at that moment instead of worrying about where I’m going to get more food to fill me up.

Rule #2: Don’t eat after 6 or 7 p.m.

If I followed this rule, I would never have dinner. Adam usually doesn’t get home until after 6 and we usually have dinner between 7:30 and 8. That’s just what works for us. Now I get that this “rule” is meant to curb after dinner eating but I think a lot of people take it as somehow calories matter more at a magic time of night. They don’t. 350 calories at 6 a.m. are the same 350 calories at 6 p.m. How your body uses them will be different because you’re generally more active in the morning than at night. But you get what I mean. 3 Health Rules I Routinely Break & 1 I Always Follow | Life Healthfully Lived

What works for me: Eating dinner at my normal time and not worrying about closing my kitchen at a certain time. I also generally don’t snack after dinner because we eat later and I’m just not hungry.

Rule #3: Drink 6-8 glasses of water a day

Let me make this clear: water is good. You should drink water. But I have a hard time sucking down all that water every day. Believe me, I’ve tried. I feel bloated, uncomfortable, and have to pee every five minutes. I’ve done all the tricks. Gotten a water bottle, set timers, added fruit to make it taste better, but at the end of the day, I just don’t stick with the water program. 3 Health Rules I Routinely Break & 1 I Always Follow | Life Healthfully Lived

What works for me: I do drink water first thing in the morning because I’m usually thirsty when I wake up and right after I workout, also in the morning. Then I listen to my body and drink when I’m thirsty not just because I have to. I also drink a lot of tea and eat a ton of vegetables and your body will get water through those means as well.

The Rule I Always Follow: Portion Control

Portions get me every time. Remember how I said I eat with my eyes? I tend to fill up my plate and then eat every last bit of that food and sometimes go back for seconds. So I have to be good with my portions. Now, that doesn’t mean I get out my measuring cups and spoons and make sure everything is perfectly portioned. I have switched to smaller plates and bowls because our regular dinner plates could feed a small army. And on some things (cough peanut butter cough cough) I do measure it out or else I would eat the whole jar in two days. No joke.

There you have it, how I’ve changed a few of the rules to work for me and not make me feel bad about my decisions. It’s better to make your health your own rather than following a set of rules that make you feel restricted and guilty. 3 Health Rules I Routinely Break & 1 I Always Follow | Life Healthfully Lived

What are some of the health rules that you break?

DIY Wednesday: Paleo Porridge

February 24, 2016February 23, 2016 / ktbuchs87 / 2 Comments

DIY Wednesday: Paleo Porridge | Life Healthfully Lived Doesn’t the word porridge always conjure up old-timey meals like in Oliver Twist? Or at the very least make you think of Goldilocks and the only three bears on the planet that prefer a hot breakfast over raw carcass?

Just me? Cool.

Porridge is actually any type of oatmeal, grain, or cereal that is cooked with boiling water or milk. Most people go for oatmeal because it’s the most readily available but you can make porridge out of a lot of different things. But for the most part it’s usually made out of some kind of grain and if you happen to be following the paleo diet, grains are a no-go. So does that mean you can never enjoy a warm bowl of porridge on a cold winter morning again? DIY Wednesday: Paleo Porridge | Life Healthfully Lived

Of course not! Not when you’ve got me around.

Not only can you make porridge out of cereals or grains, you can also make it out of meals (as in ground up stuff) and that includes nut meals. Finely ground nuts make a great base for porridge and it is entirely paleo-approved! I decided to go with almond meal because it can be made savory or sweet and it’s what I had on hand. Also, almond meal is fairly easy to find so you won’t have to hunt through a specialty store to make your own paleo porridge.

I have a recipe for a sweet porridge and a savory porridge, both are essentially same, but the seasonings and liquid choices are a bit different. If you’ve been missing your morning bowl of warm, cozy porridge try this easy grain-free version!

Paleo Porridge- Makes two servings

Sweet Porridge

2/3 + 2 tbsp almond meal (go for meal instead of flour because you don’t want it too finely ground)
1 cup almond milk or any other non-dairy milk you prefer
1 tbsp honey, maple syrup, or coconut nectar
1 tsp cinnamon
1/4 tsp sea salt

Savory Porridge

2/3 + 2 tbsp almond meal
1 cup vegetable broth or water
1/4 tsp freshly ground black pepper
salt to taste

No matter what version you make, the directions are going to be the same. In a medium saucepan, bring the liquid to a boil.
Whisk in the almond meal and turn the heat to low. Keep whisking as the almond meal thickens. This will take about 5 to 8 minutes.
Add in the sweetener (if making the sweet version) and seasonings as you keep whisking. Once you’re porridge has reached your desired thickness, pour into a bowl and finish it with your favorite toppings.

If you’re porridge is too thin add more almond meal, one tablespoon at a time. If it’s too thick add more liquid, one tablespoon at a time. As for topping ideas? How about:

any kind of berry
raisins
bananas or any fruit
cacao nibs
pumpkin seeds
hemp seeds
flax or chia seeds
chopped nuts
nut or seed butter
herbs like parsley or cilantro
salsa
roasted squash
poached egg
mushrooms
heck, you could even add cooked meat or fish to your savory bowl!

There you have it! Porridge two ways for all you grain-free people out there!

DIY Wednesday: Turmeric Paste and Golden Milk

February 10, 2016February 10, 2016 / ktbuchs87

If you have been following my blog for any length of time you know two things. I like spices and I’m usually talking about the benefits of turmeric.

Any chance that I can slip turmeric into the conversation, I will. If you’re sore from a really tough lifting session, I’ll probably tell you to use some turmeric in your next meal because it has anti-inflammatory properties. If you’re at a high risk for heart disease, I might mention that turmeric can help lower your risk. If you’re feeling depressed, worried about Alzheimers or cancer, I’m going to tell you that turmeric can help with all of those things.

I’m like the annoying friend who goes on a juice cleanse and it fixes everything from her weight to her crippling debt and she just won’t shut up about it. You’re welcome.

But seriously, turmeric is SO good for you and you should really start including it in your diet. It isn’t that expensive and you can find it in most grocery stores (if you shop at Whole Foods you can get it in their bulk spice section). It’s also really easy to use and slip into a bunch of different meals. But there are a few things you should know to get the most out of your turmeric:

Take it with black pepper
Take it with a fat

Why do you need to add these two things to your turmeric? Turmeric’s main component is curcumin (this is what makes it so potent and beneficial) and curcumin is fat soluble. In simple terms, in order for your body to absorb and use any turmeric you ingest it needs fat to break it down.

Black pepper enhances turmeric’s bioavailability which means it makes it easier for your body to use and distribute. This is a good thing and what you want your body to do with anything that enters your digestive system.

You can use turmeric in so many different things like soups, curries, stir fry, smoothies, and sprinkled over vegetables or meat. One of my favorite ways to use it is to toss some broccoli with a little coconut oil (fat), and then sprinkle garlic powder, turmeric, pepper, and a little sea salt over the broccoli and roast at 400 for 20 minutes.

Another great way to enjoy turmeric is to make Golden Milk which sounds expensive and fancy, but it’s really simple and easy to make yourself. I like to make a turmeric paste and keep it in a jar in my fridge and then scoop out what I need to make the milk.

A few pointers when you’re making your turmeric paste: Don’t use any utensils, pots, or jars that stain easily. Turmeric is amazing for your health but can stain plastic bowls, containers, or utensils. Glass and stainless steel work best and keep your kitchen tools looking nice. Also, turmeric does have a very earthy smell and taste so it might be off-putting at first. Use it in ways that you can sort of mask the taste at first and then start to slowly use it more prominently.

Ok, enough talking about turmeric and how good it is for you, time to actually use it!

Turmeric Paste

1/2 cup turmeric powder
1 1/2 tsp black pepper (fresh ground if possible)
5 tbsp coconut oil
1 cup water

Place everything in a pot and whisk until it is completely combined. Heat over medium-low heat for about 10 minutes until you have a thick paste. Make sure you keep stirring and don’t let it scald.
Pour your paste into a glass jar or container and let it cool completely. You can keep it in the fridge for up to two weeks.

Golden Milk

1 cup coconut milk (or any other non-dairy milk you like)
1/2 tsp turmeric paste
1 tsp cinnamon
honey or maple syrup, optional

Place the coconut milk and turmeric paste into a saucepan and heat over low heat, whisking to combine.
Heat until it is just warm and then remove from oven. Add the cinnamon and honey or maple syrup if you would like it a little sweeter and whisk to combine.
Pour into a mug and let it cool a little before drinking.

You can also use the turmeric paste in other things like soup or curries. It adds a nice shot of turmeric along with the fat and pepper it needs so you can get the most out of it. Along with my jar of roasted garlic, I’ve started keeping this paste on hand for whenever I need it! DIY Wednesday: Turmeric Paste and Golden Milk | Life Healthfully Lived

Do This One Thing To Lose Weight and Be Healthier

February 8, 2016February 8, 2016 / ktbuchs87 / 1 Comment

Stop looking for one thing to lose weight and be healthier. There is no one thing. Do This One Thing To Lose Weight and Be Healthier | Life Healthfully Lived

No one diet.

No one exercise.

No one magic pill.

No one superfood.

No one philosophy.

No one anything. Do This One Thing To Lose Weight and Be Healthier | Life Healthfully Lived

The path to being healthier is not a straight and narrow path. In fact, it’s rarely just one path at all. There will be twists and turns, changes and modifications, things your body needs now but won’t in a year, and there is never an end point. Do This One Thing To Lose Weight and Be Healthier | Life Healthfully Lived

That’s right. This doesn’t end. I don’t tell you this to discourage you but to let you know that making the decision to be healthier is an ongoing process, day in and day out. You get to wake up each morning and make a choice. Are your actions going to further your healthy goals or not? You’re not a horrible person if they don’t nor have you failed. You just made a decision in the moment and now you get to move on.

Losing weight and your health are going to be a series and combination of things that will ultimately bring you to where you need to be. Do This One Thing To Lose Weight and Be Healthier | Life Healthfully Lived

You’ll experiment with different ways to eat and adjust to what you need.

You’ll try a bunch of different exercises and workouts and fine tune what works for you.

You’ll sample lots of different foods and see what your body wants and uses.

You’ll start making up your OWN healthy life and figure out what it means to be the best version of you. Do This One Thing To Lose Weight and Be Healthier | Life Healthfully Lived

And it will change and grow and develop over time and that’s good! We all change and grow and develop. I’m not the same person I was in high school (thank goodness) and I hope twenty years from now I won’t be the same person I am today. Why should you expect what you do to keep yourself healthy to stay the same? Do This One Thing To Lose Weight and Be Healthier | Life Healthfully Lived

So stop looking for the ONE thing because it isn’t there and you don’t need it. All you need is what works for you and what makes you shine from within and feel the best you can.

DIY Wednesday: Sports Drink

February 3, 2016February 1, 2016 / ktbuchs87

DIY Wednesday: Sports Drink | Life Healthfully Lived I would say that sport’s drinks like Gatorade, Propel, and Powerade are some of the most controversial products when it comes to hydration. You have the people who are firmly in the water-is-the-only-hydration-you-need camp and then you have others who are firmly in the you-need-to-replenish-your-electrolytes-after-activity camp. Then you have those in the murky middle ground who believe sometimes you need sports drinks and sometimes you don’t. It can be very confusing.

I am somewhere in the murky middle ground. It all depends on the activity you’ve been doing and how long you’ve been active for. The vast majority of us don’t do enough work or exercise that will require anything other than water to rehydrate. There is no need for a Gatorade after a 20-minute workout or to hand out sports drinks after a kids soccer game. There are a few instances where you do need to replenish your electrolyte levels with something other than just water.

People who run/train for marathons, triathlons, Ironman competitions, or any other grueling endurance sport are probably going to need something more than just water. That is because they are asking their bodies to work at full capacity for a long period of time. Anything more than a 90-minute workout session is going to probably warrant a little extra attention to your hydration levels. DIY Wednesday: Sports Drink | Life Healthfully Lived

Now, here is my other sticking point: I think that commercially sold sports drinks are NOT the way to replenish your fluids and electrolytes. They’re full of sugar and other ingredients that actually make you thirstier than you were before. How else would they sell their product? If one drink made rehydrated you, you wouldn’t need another. Plus you’re getting way more calories than you need from a drink.

Lucky for you, it’s easy to make your own sports drink that will rehydrate you as well as replenish your electrolyte levels without the calories, sugar, or any other possible weird ingredients. You can make these in advance of a tough workout or activity and have them ready to go when you’re done. You can play with the levels of citrus and natural sweetener to suit your tastes.

You can play with the levels of citrus and natural sweetener to suit your tastes and if you don’t want or can’t find coconut water, regular water works just as well. And yes, I know there is salt in here and you’re going to tell me that is ridiculous because we all know that salt makes you thirstier. Yes, BUT, you also need the proper amount of sodium levels in your body to rehydrate and absorb minerals like potassium. If you’ve been sweating like crazy, then you have been losing a lot of sodium as well and need to replenish those stores. So don’t skip the salt (and make sure you use sea salt NOT regular table salt), it won’t make you thirstier and you won’t be choking down a salty drink.

Sports Drink

1 cup coconut water or regular water (make sure it’s just plain coconut water, no added sugars)
1-2 tsp fresh lemon juice
1-2 tsp fresh lime juice
1 tsp honey or maple syrup (less or more to suit your taste)
pinch of sea salt

Put everything into a blender and blend for a few seconds. Taste and adjust things as needed.

Keep this drink stored in the fridge up to 2 days before you need it. You can also double or triple this recipe to make sure that you have enough on hand for when it’s needed.