KRAZY TALK with Dr. Katie

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

Interesting point to ponder on…. :)

Interesting point to ponder on…. :)

Life is full of challenges and we aren’t meant to make it through the hard times alone.  There are many things you can learn from these times of turmoil, one of which is to evaluate the relationships in your life.  Make sure to get rid of toxic relationships and in turn nurture those that make you better.

Life is full of challenges and we aren’t meant to make it through the hard times alone.  There are many things you can learn from these times of turmoil, one of which is to evaluate the relationships in your life.  Make sure to get rid of toxic relationships and in turn nurture those that make you better.

Tip of the week: Don’t forget to take a vacation on a regular basis…even if it’s only a mental vacation.  Research has shown that taking regular vacation days not only increases work productivity, but it also fosters stronger workplace morale, greater employee retention, and significant health benefits.  We seem to be wired to put the pedal to the metal, but there are undeniable benefits to tapping the breaks on occasion.

Tip of the week: Don’t forget to take a vacation on a regular basis…even if it’s only a mental vacation.  Research has shown that taking regular vacation days not only increases work productivity, but it also fosters stronger workplace morale, greater employee retention, and significant health benefits.  We seem to be wired to put the pedal to the metal, but there are undeniable benefits to tapping the breaks on occasion.

All This Fat is Making Me Fat!

Every couple of years a new villain surfaces in the fight against obesity. We’ve seen everyone from The Sugar Scoundrel, Creepy Carb, and Salt The Slicer have their moment in the spot light wreaking havoc on our waistlines. There is one bad guy though, that has been around for decades to always be the fall back when the others end up being found not guilty on all charges. When in doubt, blame Frightening Fat! I mean it makes sense, right?! Eating fat will make you fat. Well that may not be entirely true. Let’s look into this a bit:

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The theory: When we eat fat it’s stored directly into our fat cells in our bodies making us gain weight. Another thought is fat has nine calories per gram, whereas carbs and protein have only four per gram so eating fat makes you gain weight quicker.

The reality: Fat is not the enemy. The amount of total calories in a day is the determinant of weight gain. Remember when it comes to weight management, the equation to focus on is calories in vs. calories out. Fat-laden products do have more calories per serving size, but if you eat a modest amount of fat it actually helps you feel full (so you eat less overall) and makes nutrient dense foods, like vegetables, taste better (so you may eat more of them). Fat is an essential nutrient that provides energy, insulation, and balances hormones. Low fat diets can actually be harmful as eating too little fat can cause skin integrity problems, hair loss, poor wound healing, and poor mental function.

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My advice: Eat fat, but don’t go overboard. And think about which fats you do eat, as some are better for you than others. Choose monounsaturated and polyunsaturated fats, found in liquid oils such as canola, safflower, and olive; most nuts; and fish. These fats don’t raise blood cholesterol levels and may reduce your risk of cardiovascular disease. The fats to reduce are saturated fats, found mainly in high fat beef and dairy products, and trans fats, which are in a lot of packaged foods, fried fast foods, and margarine. According to the 2010 Dietary Guidelines for Americans, adults should consume 20% to 30% of their total calories a day from dietary fat. So if we’ve learned anything from the multiple trials of nasty nutrient criminals that have come and gone, it’s this: There’s no need to eat dry salad or forgo that cookie you adore. Everything in moderation will keep your weight where it belongs and your mind safe from all the Krazy Talk!

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