New Facebook Page

Just a quick update to let everyone know that I haven't fallen off the face of the earth!

I am still in the process of creating a healthier me, and it's going quite well at the moment :).

I'm just struggling to find enough time to keep on top of my last semester at uni, workout 6 days a week, prep healthy food, occasionally have a life AND keep up to date with my blog.

For this reason, I have created a Facebook page: https://www.facebook.com/creatinghealthykt

This way I can still post about my journey and other health and fitness related things, but much more frequently! I will still write blog posts when I find that I have something lengthy to say, but you can follow my day to day journey by liking my page and/or following me on Instagram: @creatinghealthykt 

I hope to see you there

Distinguishing between good and poor quality health information

Apologies for my absence. I have been preoccupied with returning to uni and the return of some of my really bad eating habits! But more about that later. This is an ‘informative’ blog post, rather than one focussing on my health and fitness journey.

I wrote most of this post a few weeks ago, but only just got around to finishing it today, being inspired by last night’s 12wbt e-mail, which mentioned some of the exact issues; “super foods” and “high protein diets”, that I have been thinking about lately. I have so much more respect for Michelle Bridges after that e-mail. She is so much more than a personal trainer. She actually knows what she is talking about and is genuinely interested in promoting health.  

I was originally going to make this a post on protein and high protein diets. But when I started writing it in my head (as I always do for a few days before actually getting around to putting pen to paper- or fingers to keyboard), I realised there was too much I wanted to say for just one post. So in this post I feel like I should talk about how and why we should critique the health and nutrition information that comes our way. This will act as kind of an intro for what I will be talking about next time.

Distinguishing between good and poor quality
health information

The reason I want to talk about critiquing health and nutrition information is because lately I have been astounded and very frustrated by the amount of misinformation (or blatant untruths) being bestowed upon the general population, who, more often than not, don’t know any better.This whole thing sort of started when I joined a gym earlier this year. As part of the start-up package I received some personal training sessions and nutrition consultations.

The first personal training session involved going through my goals, expectations, current eating habits etc. This was all fine until the personal trainer informed me (after asking how many serves of protein I eat a day- typical!) that yogurt and eggs don’t count as animal protein. Alrighty then!

Now, the old me would have had a lot to say about that. I feel the need to correct people when they are wrong. Unfortunately people don’t like to be corrected, so I am slowly learning to just keep my mouth shut unless people actually ask. Instead I made sure he knew that I was studying nutrition. He didn't offer any more nutrition advice after that.

The nutrition consultations were a bizarre experience. I figured there wouldn't be a lot they could do for me since I already know how to, and generally do eat healthily. But the consultations were free and I was eager to meet some people who actually work in the field that I am interested in. However, the strangest thing happened. Not only did the first consultant I saw basically ignore the fact that I was one subject away from a nutrition major (qualifying me to register as an associate nutritionist), she completely belittled my food diary, which I still believe was very healthy.

My breakfasts were (I quote) “crap”. Why was I eating a slice of toast with my egg when I could just eat more eggs? Why was I eating fruit at breakfast time? You can’t eat fruit! Protein, protein, protein. Eat more protein!

I explained that I need carbohydrates in my breakfast because I don’t have the energy to exercise otherwise and her response was “okay, but you’ll get used to it”. At the time I didn't know all the facts about high protein diets and was not aware of how unnecessary and even detrimental they can be, so while I knew enough to basically ignore everything she said, it still made me doubt myself.   

The other problem I had with the consultation was that my mum (we had our consultations at the same time) openly admitted that she drinks too much alcohol and it needs to be addressed, however, this fact was completely ignored in the suggestions that were made. She also basically told my mum that she doesn't need to lose weight (2-3kg maximum) because she is older, and therefore allowed to have more body fat. My mum is clearly overweight and unhappy with her appearance. Her waist circumference and waist/hip ratio are also way too high- factors that weren't even acknowledged. This is just plain bad advice! This consultant was not interested in tailoring her advice to suit us as individuals. She was just interested in pushing her high protein regime and other extreme beliefs (that are not based on evidence) onto us.

The second appointment was with a different consultant. A nutrition student, like myself. Looking at the notes from the last consultation she said, “How’s everything been going? It says here that your fruit consumption was too high. Have you addressed that?”
I replied, “No, I only eat two pieces of fruit a day and I think that is completely acceptable.” 

To which she agreed with me. She assumed from the comment that I must have been eating 5 or 6 servings a day. After talking to her for a little longer she told me that I was on top of things and knew what I was doing.

I had assumed that all the consultants here were actually nutritionists and I was interested in learning about how they went about becoming registered. After talking to one of the women there who told me she was a nutritionist, but gave me extremely vague and unhelpful advice beyond that, I looked into her qualifications and realised that she had no formal nutrition education. So she was clearly not registered, yet was telling me she was a qualified nutritionist!

      

Luckily, because I am educated in health science, I didn't take everything that I was told for granted in these situations. And as it turns out, I actually know more about nutrition than the people who were meant to be giving me advice. That’s a scary thought! So now that I have shared my experience I will talk about the general ways in which this misinformation might get out there, which will hopefully allow you to better distinguish between good and bad quality health information. Not all of these scenarios are sinister, but some are.

The main reasons why health misinformation is perpetuated:

1. People giving advice or recommendations beyond their level of expertise

For example, personal trainers are given extremely minimal education in nutrition. This seems ridiculous, given the nature of their job, but that’s how it is. For this reason, personal trainers are only qualified to give very basic nutrition advice, however this doesn’t stop them from giving out information that is beyond their training. A health and fitness professional is unlikely to tell a client that they “don’t know” the answer to a nutrition question or are “not qualified” to answer. Or they might have taken it upon themselves to learn more about nutrition, but this does not mean that what they’ve learnt is from a reliable source, or that the information was understood properly. For this reason, it is good to be cautious with any kind of advice you receive in these kinds of situations, particularly if the person seems to have some very strong or extreme opinions.

2. The nutrition profession is poorly regulated

There is no compulsory registry for nutritionists. Basically this means that a person can call themselves a nutritionist without having to actually prove that they know anything about nutrition. The Nutrition Society of Australia offers voluntary registration for qualified nutritionists and registration is only available to those who have completed appropriate tertiary study as well as 3 years experience in the work force. So if you are going to seek the advice of a nutritionist, make sure that they are registered with the Nutrition Society. On a similar note, anyone can write a diet book or weight loss program, whether they know what they are talking about or not. You could write one tomorrow!

3. Ulterior motives

Basically, if the person giving you the information is trying to get money out of you, be sceptical of the claims that are being made. This is particularly relevant when a person or advertisement is selling supplements or anything that promises “fast and easy weight loss”. Even when the information appears to be based on scientific evidence, you should still be sceptical. On the off chance that the study used is actually good quality and unbiased, the results are often exaggerated, misinterpreted or straight-up misreported. 

But ulterior motives aren’t always so easy to spot. “Super Foods” are a great example. Ever notice that these miracle foods are all imported from exotic locations and cost a lot of money? You are better off eating some broccoli... It’s pretty super :). Pretty much, anything that sounds too good to be true probably is. And anything that is ridiculously expensive is probably unnecessary.

What makes me particularly angry is when supposed experts, such as scientists, decide to promote or endorse a product. This is one of the biggest marketing ploys that companies use, because psychologically, we are prone to believing what a man in a white coat has to say. These people get payed a lot of money for their “expert opinion”, which conveniently consists of exactly what the company wants us to believe about their product. I find this tactic particularly disgusting, because people who are educated in this stuff should know better. It just shows an utter lack of integrity.  

Final word 

I wish that people would stop trying to take advantage of those who desperately want to lose weight and become healthier. We should want to help and support anyone who is trying to make positive changes to their lives. I know I’m being idealistic, because I know what the world is like. There are a lot of greedy people out there and a lot of money to be made in the weight loss industry. It just makes me sad I guess. I haven’t even finished my degree, yet I've already found myself refusing to apply for a job that would have been great for my resume because I didn't agree with the idea of health and nutrition that they were promoting.

Even though it might be of detriment to me, I refuse to compromise my values and beliefs in terms of healthy living just to make money. The health industry should be about just that; assisting people in becoming healthy. Health is not a thing to be bought or sold, and this idea that health is only available to the highest bidder is ridiculous. Health is not about how much money you have to spend on the latest fads or products. Health is a lifestyle. A choice you make every day.

To be, or not to be... (yes, I am that lame!)

E-mail: creatinghealthykatie@gmail.com

Instagram: Creatinghealthykt

Latest Progress Pics

Since I've officially lost another 5kg in getting below 60kg, it's time for some new progress pics! 

I am so embarrassed doing this, but at the same time, I love seeing other people's transformations and I know how inspired and determined they made me back when I was starting out. If I can inspire or motivate anyone to achieve their goals it will be totally worth it :). 

As you can see, there's 2-3 months between each 5kg loss. Results take time and you need to be patient. There are no quick fixes. I believe that slow, steady, realistic weight loss is the best way to cement healthy habits and consistency. This is what allows for long- term success. 

Front view 

Side view 

Thanks for reading, 

Katie 

E-mail me: creatinghealthykatie@gmail.com

Follow me on Instagram: @creatinghealthykt

12WBT Week 8 Review- Starving!

When I think about the past week, the first word that comes to mind is STARVING! 

I have been so hungry it's not funny! And tired too. I wake up fine, but then a few hours after my workout I'm feeling exhausted and want to go back to bed!

I have been noticing for a few weeks now that sticking to the 1200 calorie nutrition plan seems to be getting harder and harder. Until now, I have still been sticking to it consistently (besides a few weekend binges), but I just feel so much hungrier than I did before. It was actually relatively easy to stick to and I rarely felt hungry, but now, all of a sudden, it doesn't feel like enough food. And it's more than just wanting to eat more as well. It's more of a physical thing where it seems like I genuinely need more. My body is saying, "please feed me!"

I have never experienced this kind of situation before, and I'm not sure I have been dealing with it appropriately!

I was trying so hard to stick to the nutrition plan after all the lollies I ate last Sunday... and a few on Monday. I was dreading the scales on Wednesday, but I actually lost 800g, which I was really surprised about. That meant I had lost the 400g I gained after my birthday, plus an extra 400g.

I think the weigh-in might have been where the problems started. With all the hunger I have been experiencing lately, I have been really tempted to just increase my calories a bit, since I'm so close to my goal weight. I had decided to stick-out the weight loss plan until the end of this round of the 12WBT, but after losing 800g despite eating a lot of lollies, I started thinking in the back of my mind, "well, if I can do that and still lose weight, maybe I can slacken the reins a little". So on Wednesday night I had more lollies. And as I always do when I over-indulge, I felt super guilty afterwards. I managed to be good on Thursday and Friday, but I have discovered these amazing mini ice-creams by Cadbury that are ice-cream versions of chocolate bars! So I managed to fit an ice-cream Turkish delight into my snack allowance on both these days. I know I shouldn't do this kind of thing on a regular basis, but at least it was low fat ice-cream and only 178 calories ;).

Then on Saturday things got worse again. I woke up and had reached my goal of getting below 60kg. Awesome! Then I went to the gym and kicked butt in my SSS. 840 calories! And I was pleased to discover I can still run 5km. More awesome!
But after my giant workout, and a not-so-giant lunch, I was feeling pretty tired. By about 2pm I was exhausted and actually lay down for a nap. I woke up at around 3pm feeling really nauseous, headachy and light headed. I decided to abandon my no-snacks-on-treat-meal-Saturday rule. After eating, all my symptoms disappeared, adding strength to the idea that I need to be eating more. Then on Saturday night, under the bad influence on my boyfriend (who, despite his good intentions, just can't understand having to watch what you eat), I had more lollies and more ice cream. And then, because it's been in the house and because I've been ravenously hungry, I had more ice-cream on Sunday... and Monday... and today. Mountains of ice-cream!

And now you see what I mean when I say I haven't been dealing with the potential need to increase my calories very well. If this happened in one week, I am terrified to think what might happen if I officially went into maintenance.   

It needs to stop! Now!

So here is the plan from now until the end of the 12WBT:

The Plan:

• It is plausible that I need to increase my calories slightly, especially so close to my goal weight. 1200 calories is not a lot, after all. I also did all 6 workouts last week for the first time in a while. On top of this, I did proper strength workouts (instead of just pump) last week with the supervision of Mr. Personal Trainer Boyfriend (meaning no slacking off). This challenged me a lot more and resulted in a lot more DOMS! I intend to keep up this new workout regime, and after my post about building muscle, I'd say my muscles might appreciate some extra food. 
• Trying to stick to 1200 calories despite being ravenously hungry is clearly not working. I can make it to the afternoon/evening, but then I start stuffing my face because I'm so hungry. I would be better off planning for a slight increase in calories through healthy snacks rather than bingeing at the end of the day. 
• As of tomorrow, I will aim for 1,500 calories on the days that I exercise and 1,200 on the days that I don't. It's not a huge increase, but it should make things more bearable. I will see how this is going after a week. 
• I need to get back into the routine of planned meals and snacks. Problems start when I begin eating whenever I feel like it. 
• The main change I will make to increase my calories is adding an extra snack. Until now I have been having an afternoon snack and an evening snack. I will add a morning snack for after my workouts.
• I need to stop buying lollies and junk food! If it's in the house the temptation is too great. The main problem is if I buy a packet of something. If there's just one, you can't go back for more or have any the next day. I won't ban treats altogether (that's just mean!), but I will stop keeping them in the house. 

Oh well, I feel a lot better now that I have a plan. So this week I will focus on putting this plan into action and giving 100% in my workouts. I'm dreading the scales tomorrow. But whatever will be, will be. At least I have a plan!

I will also try to actually complete this week's challenge. 800 burpees! I should probably get started hey? I haven't done a lot of burpees in my life and I am already dreading this. I couldn't even do 20 in a row during a workout last week, and I think I'm pretty fit now! Though, to be fair, it was the end of my workout and I was pretty stuffed.

Here's a tribute to the evil master-mind behind this week's challenge:

Well I think that's all I wanted to say. But since this post has been a bit of a downer, I will end on a few positives from the past week:

• I am really loving doing real resistance training. Yesterday, for the first time ever, I did squats in the squat rack. I was so terrified of the squat rack, but it's not so bad!
• I re-did my fitness test and I have improved on everything! I ran 1km in 4mins36sec. That's 13km an hour! I was pretty stuffed after that. 
• I lost another 7cm. 
• My boyfriend is now an officially certified personal trainer. And he won the award for class champion! I'm so proud of him and I know he will be amazing.  

My brain is currently working on an insightful, but potentially controversial post about protein and high protein/low carb diets, so keep an eye out over the next few days.

Katie

E-mail: creatinghealthykatie@gmail.com
Instagram: @creatinghealthykt

Reached my long-term goal!!!!

In November 2012, after a horrible year and having reached my heaviest ever (76kg), I decided enough was enough! It was time to lose weight, to get fit and to become the happiest, healthiest version of myself. 

As part of this goal I decided that I would get below 60kg by the end of June. It's been a long journey that didn't really take off until January 2013, but today (one week late, but sooo close), I did it!!! 

Instagram: @creatinghealthykt

My 12wbt goal weight is 58kg and I'm still working on reducing my body fat percentage, but I am so happy right now!

Will have to take some new progress pics now I've passed the 60kg mark. Stay tuned.  

On top of that, I smashed my SSS today!

 •10minute warm up

•2.5km rowing machine 

•5km run 

•5minute cool down 

•Stretches 

•Overall: 1hr14mins and 840cals 

Yay! 

Can you increase muscle mass while restricting calories?

I am such a nerd.
I am currently on a 3 week break from uni and what have I spent the last few nights doing? Studying nutrition!

Oh well, I guess you know you chose to study the right thing if you are still interested in learning about it during your holidays, after you've already completed the major! I think I'm also looking at it from a different perspective, now that I'm a gym junkie and all. It's official. I was one of those people lining up outside the gym this morning at 5.45am, waiting for them to open the doors. It's worse because I don't even have a job to go to!

Anyhow, I started my research the other night because I am at that point of my weight loss journey where I've lost the majority of the weight and I am now interested in increasing my muscle mass and getting super toned. I figured I would complete the rest of the 12WBT on the weight loss plan and then maybe sign up for round 3, but do the lean and strong plan instead. That gives me a few weeks to lose those last few kilos and actually see my goal weight on the scales before it potentially goes up again!

My mum said to me, "why don't you just start doing more resistance training now?", and I automatically replied "Because you can't really gain muscle while your body is in a calorie deficit. I need to start eating more food, and I'm not quite ready to do that yet."
After I said that I thought, "hang on a second... is that actually right?"
I absorb a lot of information, and sometimes I don't remember where I heard something from. If I can't remember the source of the information I start to question whether I actually learnt it, or if my head just made it up! So now I had to go looking for the answer.

I did a quick Google search and the results were inconclusive. Most of the stuff I found was on body building forums, and sites like that are notorious for misinformation. Some people were adamant that you could gain muscle while losing weight, some were adamant that you couldn't, and some were sitting on the fence. Not overly helpful. I asked Mr. Personal Trainer boyfriend. He said, "Maybe, but not really. It depends." From this I could only gather that it's probably quite complex and that the general exercising population don't really know.

Because I couldn't get a straight answer, I decided to turn to my nutrition text books. I wasn't sure if they would contain what I wanted to know, but at least I knew the information was reliable! I re-read the chapter on protein and discovered a chapter on nutrition for athletes that we hadn't been required to read as part of the course (love it when that happens!). While the textbook didn't explicitly state what I wanted to know, here's the conclusions I have come to from all my reading and observation:

• When our bodies are in calorie deficit; ie. we are eating less calories than our body needs to sustain itself, we begin to break down body tissue to use as fuel. This is why we lose weight. While this process includes the breakdown of fat, it inevitably includes the breakdown of muscle as well. Therefore it seems that muscle gain would be difficult while the body is undergoing this breakdown process. 
• You need more than just protein to increase muscle size. The process of building up muscle requires carbohydrates, fats and micronutrients in adequate amounts as well. So even if you are on a higher protein diet, muscle increase will still be hindered by a lack of the other macro-nutrients that inevitably occurs during calorie deficit.   
• BUT, my strength has definitely increased despite calorie restriction. But strength comes from using the muscles and isn't necessarily indicative of increased muscle size. But it does seem that I am a lot more toned as well, which would have to come down to increased muscle right? I did read some forum posts that suggested a surge of muscle growth when people first start training that slows down quite quickly. I also read that people may be able to increase their muscle mass while losing weight when they have more weight to lose (and therefore more stored energy available for use). Muscle growth would then become harder, the more weight a person loses, if they kept restricting calories.
• It would be interesting to know if you can minimise muscle deterioration during weight loss by ensuring you maintain adequate protein intake.  

 Conclusion: 
Overall it seems that you will not be able to significantly increase muscle mass while restricting calories because your body needs access to abundant nutrients if it is going to build tissue. Building muscle requires a shift of focus and priorities from losing weight to improving strength and tone. I think this shift of focus naturally occurs as people get closer to their goal weight.

I'm a bit intimidated by the next phase of my journey. I've spent all this time restricting what I eat and trying to reduce the number on the scales. Now I'm getting to the point where I need to change things up, training and food wise. I know logically that eating more is a good thing and that weight gain is not necessarily a bad thing if it is due to increased muscle. But it's still a bit scary! At least I still have 4 weeks to get used to the idea.

I like seeking out and sharing accurate information, so hopefully you found this stuff helpful :).
I am thinking about writing some posts on protein and supplements in the near future. Feel free to contact me if you have any questions or suggestions: creatinghealthykatie@gmail.com 

Yummy leftovers for lunch :)