KRAZY TALK with Dr. Katie

Start off the day with a variety of nutrients to get you going on the right foot. Make your breakfast simple and easy so you are less tempted to skip or pick something up from a fast food place on your way into work.

(Source: whatareyoudoingitfor, via coachlo4wellness)

So Fresh and So Clean!

“How did I let it happen again? I really thought I’d be able to use all the fresh broccoli I bought before it went bad.  I even planned out all my meals and I still had to throw some away!”  Does this type of conversation every run through your head?  It happens to even the best of us.  You have every intention to utilize all the fresh produce you bought at the store last Saturday, but by Thursday you are throwing some wilted vegetables or moldy fruits into the garbage can.  But what else can you do?  Everyone knows that fresh is best when compared to frozen or canned options.  Right???  WRONG! 

OK in some instances that statement isn’t Krazy Talk, but let’s take a moment to go through some facts.  Let’s start with frozen fruits and vegetables.  The frozen process starts with harvesting the produce at its peak of ripeness and then immediately flash freezing it.  Overall, this traps all those glorious antioxidants inside keeping the high nutrient value of the fruit or vegetable.  When you compare this to its fresh counterpart, which is often picked before its peak of ripeness so that it may be shipped with minimal damage during the long distance it usually takes to end up in your grocery store, it’s been exposed to a lot of heat and light which can diminish or degrade some of its nutrients.  Plus, it never started at its peak nutrient state to begin with because it wasn’t allowed to fully ripen before being harvested.

So what about canned options?  Although there tends to be some added preservatives like sugar and salt in these products, the main vitamins and minerals that we are searching for with fruits and vegetables are packed in and ready to be used.  My suggestion is to look for options that are packed in water or its own juice and then rinse it with some cold water to get rid of the majority of these added components before preparing it with your meal.

So if you grow your own produce or have access to local farmer’s markets, then buy those beautiful fresh fruits and vegetables and be merry, but in case that’s not an option or during non-peak seasons stock up on frozen and canned alternatives.  I promise you’ll potentially save time and money without skimping on the awesome health benefits these foods have to offer.

There’s this myth that you have to be a pro athlete or be rippling with muscles to call yourself fit.  Stop the Krazy Talk people!  I challenge you to reframe the conversation that is filled with negative put downs if you don’t hang out in the gym for 3 hours, 7 days a week. (I’ll let you in on a little secret….that means you have a life!) Do what you can, when you can do it and celebrate how amazing your body is no matter what your age, gender, or ability level. So drop down and give me 1, 20, or 100 push-ups and keep living a life centered around health and wellness.

There’s this myth that you have to be a pro athlete or be rippling with muscles to call yourself fit.  Stop the Krazy Talk people!  I challenge you to reframe the conversation that is filled with negative put downs if you don’t hang out in the gym for 3 hours, 7 days a week. (I’ll let you in on a little secret….that means you have a life!) Do what you can, when you can do it and celebrate how amazing your body is no matter what your age, gender, or ability level. So drop down and give me 1, 20, or 100 push-ups and keep living a life centered around health and wellness.

Sometimes it is really hard to quiet the mind, especially when you tend to over-think things like I do.  Meditation has been proven to help reduce anxiety and stress as well as improve mental function.  The more you practice the better you will get and the quicker the benefits will occur.  Start slow with 5 minutes a day and try and work up to 15-30.  I promise your brain will thank you!

Sometimes it is really hard to quiet the mind, especially when you tend to over-think things like I do.  Meditation has been proven to help reduce anxiety and stress as well as improve mental function.  The more you practice the better you will get and the quicker the benefits will occur.  Start slow with 5 minutes a day and try and work up to 15-30.  I promise your brain will thank you!

A little food humor to help start off the week on a good note. :)

A little food humor to help start off the week on a good note. :)

Anonymous said: What are your thoughts on eating after say 6 or 7 pm and weight gain? Of course there are two camps out there and "new" research that shows eating later won't make you gain weight. Is it really all about calorie in - calorie out?

This is a great question and one that I get quite frequently.  As of now there is no research that shows eating after a certain time of day increases weight gain.  Of course if you tend to snack throughout the evening or emotionally eat large amounts of food at night, then weight gain will likely occur.  It really always comes down to amount of calories in versus amount of calories expended.

I wrote a full blog article on this exact topic, so feel free to scroll down and read more details on this issue if you’d like.

Thanks for the asking the question!

Have the Monday blues? Research has shown that within 5 minutes after moderate exercise you get a mood-enhancement effect.  So maybe a quick 15 minute walk this afternoon is just what the doctor ordered to turn that frown upside down!

Have the Monday blues? Research has shown that within 5 minutes after moderate exercise you get a mood-enhancement effect.  So maybe a quick 15 minute walk this afternoon is just what the doctor ordered to turn that frown upside down!

Anonymous said: Katie, tomorrow I will need to take my granddaughter to Campus Rec Center and I have no Idea where it is. Does this place have an address? If so please let me know what it is!! Thank you so much!!

Sorry for the delayed response.  The Campus Rec Center does not have a physical address. You can find our building location on the Campus Rec Website listed here: http://www.unco.edu/campusrec/rec_center/contact.htm