My Time at CAHSPR

31 May

I spent the last 3 days here in Montreal at the Canadian Association for Health Services and Policy  Research (CAHSPR) conference.

It was great to meet so many people who are passionate about health, fitness, wellness and research related to these topics! The presentations and keynote speakers were interesting and informative. This conference has left me even further determined to spread the truth about health, fitness and wellness  based on GOOD, solid research.

The biggest thing I took away from the time I spent at  CAHSPR is the importance of not only conducting good, solid health research but ALSO bridging the gap between the results and the public. There are so many poorly done studies that make headlines for a variety of reasons. We need to acknowledge our responsibility as health researchers, journalists and professionals to aid our clients and the public to sort through all the nonsense to find themselves at the heart of the health truth. Research is ever-changing, if we knew everything there would be no need to study so we need to remain diligent in our quest to deliver health FACTS!  Although the results may vary, and studies will discover new health truths as the time goes by, we need to provide the public and our clients with good resources that help decipher between information that can be generalized to the majority of people and studies that either can’t be, or shouldn’t be because of poorly conducted research.

To the health professionals: do your homework, check the facts, make informed opinions based on well conducted research, general findings (rather than individual studies) and scientific reviews

To everyone else: don’t be afraid to question the professionals, ask about their credentials to give health and/or fitness advice, where they get their information and why they hold the opinions that they do. A great source for good health information: www.macleans.ca/science-ish

Together we can head toward a society of healthier individuals as we recognize the difference between well-informed advice based on scientific fact and advice based on poorly conducted or inconclusive research.

Our journey to Get it. Love it. Keep it. should start with a solid foundation of good information, and be fueled along the way by the same quality of info!

Kara

Tags: , , , ,

OH hANGRY?

28 May

Hunger & anger go hand in hand to create something some like to call HANGER.

Are you feeling hangry? Getting  more and more grumpy with every pound shed? Thats because you are HUNGRY!!!

Reducing your calories too much is not the way to lose weight. It causes depressed and angry mood and eventual, guaranteed failure. Our bodies need energy to get through the day, to be happy and to lose weight. Low calorie dieting is a mistake too many of us make. Stop counting calories and start making good choices! It isn’t about how little you can eat, or buying low-calorie nutrient-free diet products-  it is about making the RIGHT choices. Low calorie diets & deprivation may lead to quick weight loss, but they also lead to eventual weight gain, bingeing and a bad mood too. Whats the point if you are only going to be miserable, less healthy and unable to maintain? Yo-Yo dieting only makes it harder and harder to lose weight and keep it off. Do it the right way by eating right and moving!

A great way to judge if a lifestyle routine is right for you is as simple as asking yourself the following “Can I follow this routine (eating habit or lifestyle behaviour) everyday for the rest of my life?” If the answer is NO- then it isn’t the right choice for you. For example, could you eat cabbage soup or a meal replacement shake everyday, at every meal for the rest of your life? I don’t think so! So that means you shouldnt be eating it as a temporary ”diet” either. Fad diets don’t teach you how to eat and live healthily and they confuse your body and metabolism. They are not helping you! We need to boycott our diets and start a new lifestyle filled with EATING (good choices) and being active everyday!

So don’t be HANGRY,  be satisfied, energized and be on your way to Get it. Love it & most importantly KEEP IT!

Kara

IS there a Magic Key or Secret Potion for Weight Loss?

25 May

People are always looking  for the answer to their weight loss troubles asking themselves, friends and fitness professionals why they just can’t seem to get rid of those last 10 pounds or improve their health. Often the hope is that there will be some secret potion or magic key. This hope is what feeds the growing fitness industry and what leads so many people down the disappointing path of buying into some strict, specific diet or routine that costs them alot and leads to yo-yo dieting and weight gain. The truth is that the answer is simple but the work is hard. An answer many people don’t like to hear- but we need to change our perception. Stop looking for an easy out and look toward a life of balance & moderation.  Weight loss and fitness is a journey, if you begin thinking of it as a destination you may arrive but will likely fail to maintain.

The answer is: creating healthy eating and physical activity habits that become a lifestyle. Of course there are tips, techniques and support from friends, family and professionals that can make this easier – and of course you should take advantage of those things but it also requires motivation, dedication and a little hard work. It is challenging but that doesn’t mean it can’t be fun, delicious and enjoyable. Your lifestyle SHOULD be all of those things but like any other thing in life that is worth anything – it takes a little hard work! So take the time, the effort and the sweat to achieve your goals and you won’t regret it- rather you will be proud of your accomplishments, feel energized, happy and healthy!

There is no better time than the present to begin a life of health & happiness.

Get it. Love it. Keep it.

Kara

Tags: , , , , , , , , , ,

Does Alcohol Make you Gain Weight?

23 May

Does alcohol make you gain weight?

The answer is: it depends. Like many other “bad foods” alcohol is a negative influence only when it is consumed in excess and on a regular basis. The odd night out for drinks with friends or a few drinks at a couple of BBQs this summer is not going to completely ruin your weight loss journey. However, like other treats it is best consumed in moderation and may negatively influence your fitness goals. Here are some reasons why alcohol may be hurting your weight loss & health:

1. Drink choice

Many people avoid beer because they believe it is the alcoholic drink that is highest in calories. Beer isn’t necessarily the biggest problem. One beer, a 1.5 ounce shot or a glass of wine influence weight about the same. A shot of liquor is approximately 100 calories (just the shot alone), a beer ranges depending on the type from 100-200 calories. When it comes  down to it, it is the amount of these drinks and what we mix liquor with that is the problem. People often mix drinks with juice, pop and diet pop – all choices that are better off avoided all together (see previous blogs regarding sugar & artificial chemical ingredients). Try sparkling water or diluted juice as a mix instead! Margaritas daiquiris and other mixed drinks served by a bartender often have lots of added sugar which make them a terrible “diet” choice.

2. Calories

Like most other treats that should be consumed in moderation, alcohol has calories and  when we consume to many of those calories it leads to weight gain. So avoid drinking excessive amounts and drink in moderation. Try alternating with water and making weaker drinks.

3. What you consume along with your drink

Alcohol lowers inhibitions. Like other activities you may regret doing while drinking, eating can be one of them. After a few drinks we tend to forget our healthy behaviours including healthy food choices. A stop by a fast food joint or late night snacking after a night out at the bar on a regular basis does not help weight loss attempts.

4. The morning after…

Many people who drink too much the night before have difficulty making healthy choices the next day. We tend to overeat when hung over and make bad food choices. We also tend to avoid other healthy behaviours like exercise after a night out. This can cause us to slip out of our healthy habits.

Like all other treats in life, it is best to consume alcohol in moderation. Drinking excessively on a regular basis influences our weight loss but more importantly it is not good for your health and overall wellbeing. In excess it will make you feel terrible mentally, emotionally and physically.

Enjoy your summer with friends & family while drinking in moderation!

Get it. Love it. Keep it.
Kara

Recipe Day! Apple Crisp Please & Hold the Guilt!

22 May

After entertaining guests or your kids this long weekend you may have thought about how it can be a struggle to make special treats  when trying to keep your kitchen healthy!

I recently modified my apple crisp recipe. It will shock your guests when you tell them it has no butter or sugar. Instead it is made with agave syrup (a natural ingredient from plants with a LOW Glycemic index) and other great ingredients.

This recipe will also be available soon in my recipe section! For now, Here it is!

Ingredients

Apple Base:

5 cups peeled and sliced cooking apples (or enough to fill a 9′ baking dish with a cm to spare)

1/2 c. agave

1 tbsp almond flour

1 tbsp cinnamon

Crumble:

2 cups instant oats

1 cup almond flour

1/2 cup arrowroot powder or tapioca powder

1/2 tsp baking powder

1/2 tsp baking soda

1/4 cup vegetable oil

1/4 cup agave syrup

Directions

First start with the apple base:

1. peel & slice your apples and place in baking dish

2. mix agave, flour & cinnamon then coat apples with mixture

Next the crumble:

3. mix the dry and wet ingredients separately and then combine

4. evenly spread mixture on top of the apple base

5. Bake @ 375 for 30-45 minutes (until apples are soft and crumble is crisp!)

6. Serve with non-fat greek yogurt (sweetened with stevia powder and natural vanilla extract)

7. ENJOY with friends and family.

Get it. Love it. Keep it. & eat apple crisp too!

Kara

Tags: , , , , , , , , , ,

Stop thinking about it and JUST DO IT!

17 May

I love hearing stories from clients, family and  friends about what motivates them to get fit and keep fit. Not everyone is the same, we are each unique with our own “aha” moment that makes something click and leads to more healthy choices, that become healthier habits and eventually equal a well-rounded healthy lifestyle.

“Stop thinking about it & JUST DO IT!” was the most recent motivational phrase I heard from a close friend. She said “something just clicked” when she got this advice from a friend when she was feeling defeated with her weight loss attempts.

For many people there is a lot of stress associated with weight loss, fitness and body image. Often people find themselves worrying, constantly ruminating, talking about and obsessing over losing weight. It begins to interfere with other aspects of our lives and relationships and it shouldn’t. Our health choices should lead to better mood, increased happiness and balance!  A lot of  anxiety related to weight loss stems from our  thoughts, obsessive behaviours and constant monitoring of our progress …. sometimes we need to give our minds a break, stop thinking about it and just do it! Eat right, be active and get healthy. Don’t allow the power of negativity bring you down, your positive health choices can prevail!

When negative thinking creeps in try some of the following techniques:

1. Distraction – keep your mind active with other activities, exercise is  a great way to distract yourself

2. Relaxation – enjoy time outside in the sun, a break with a friend, relaxation & breathing exercises such as yoga or simply spending a few moments to take slow deep breaths

3. Thought stoppage & positive thinking - use a cue word like “enough” or “stop” while the thought is occurring and replace it with a positive statement like “I can do this” “I am powerful” “I am beautiful”

4. Reward yourself for the little things. Any progress toward your goals, and more healthy choices is a good thing! Treat yourself to some “me time”, a mini shopping spree or a fun time out with a friend to let yourself know “I’m pretty awesome, and I am on my way to Get it. Love it & Keep it”

So stop thinking and start doing!

Get it. Love it. Keep it.

Kara

Tags: , , , , , , , , , , ,

Yummy Peanut Butter Cookies- the better way!

16 May

Hello readers!

I apologize for my erratic blogging lately. I have been trying some new training regimes (yes I will eventually share them with you!) and they have cut into my very precious blogging time- no good!

This leads to an important point however which is: that when it comes down to a hectic life schedule it is always important to PRIORITIZE. At the top of your priority list should be your health & wellness (which includes eating right, physical activity and a healthy social life with friends & family). So when it seems you are running out of minutes in the day make sure you save a few for a little “me time”, healthy eating, time with family, and of course physical activity..anything is better than nothing, and more is better than a little!

To make up for my bad attendance I am posting a favorite new Kara Fitness Recipe. A healthy sugar-free, good fat,  low GI version of peanut butter cookies. That’s right folks, eat them up without the guilt :)

Recipe:

INGREDIENTS

1 cup NATURAL peanut butter (no added sugar, salt – just peanuts!)

1 egg

1/2 cup agave syrup

3/4 cup almond flour (make sure you measure it out packed down rather than sifted into the measuring cup, it makes a big difference in amount)

1/2 cup chocolate chips (optional!)

DIRECTIONS

1. preheat oven to 325

2. mix peanut butter, agave syrup & egg

3. add almond flour

4. add chocolate chips (if you like- I like to do half with & half without)

5. roll cookies into balls and place on cookie sheet. Push down cookies with a fork

6. bake for 8-10 minutes, until cookies are still tender but easy to remove from pan (don’t overcook!)

7. Eat & Enjoy this high protein, low sugar, low-fat delicious treat

Get it. Love it. Keep it. and still eat peanut butter cookies too!

Kara

Tags: , , , , , , , , , , ,

← Older Entries

Follow

Get every new post delivered to your Inbox.

Join 56 other followers