In other words, the relationship we have with food; the one that has been cultivated throughout the course of your life. Our own unique food story is shaped by a collection of experiences over the years. These experiences have the power to change the way we look at food, both positively and negatively.
If you struggle with emotional eating, the first step to overcome it is to get in touch with your food story. This will help you understand why you see food a certain way and who – or what – was involved in shaping your relationship with food.
One of the most important points to remember is that you can CHANGE your food story!
Realize you are not tied to emotional eating forever. You don’t have to cycle through diet after diet, only to regain the weight. When you are willing to do the work to identify and change your internal narrative around nutrition, you can break free of the reigns food has on you!
To uncover your food story, take out a piece of paper or open a Word Doc. Answer the following:
What foods did I eat as a child? What were meal times like? Who cooked?
Are there any foods I don’t like or can’t eat? If so, why not?
Were there any people in my life who said negative things about food or their body?
Who in my life has been a positive influence in how I feel about food or my body?
What comments have people made about my eating habits or body? How did they make me feel? Have any of these comments stuck with me?
Have I ever tried to modify my food intake in some way (diet, allergy, doctor’s recommendations, etc.)? For what purpose?
When was the first time I ate when I wasn’t hungry (emotionally ate)? What triggered it?
Have I ever made a conscious decision not to eat, even when I was hungry? Why?
Foods I typically crave are __________. Foods I can’t stop eating are _____________.
Think about the words “healthy eating.” How do those words make me feel? What foods come to mind?
In what ways has society/culture affected my view of my body or food?
What do I know about nutrition?
How do I feel about eating as a whole?
Now that you have answered these questions, you can begin to see how your upbringing, people in your life and your environment all have shaped your food story. Awareness is the first step to change!
The next step is learning how to eat mindfully, which is explained in this post.
If you want more guidance, schedule your free coaching session today by calling 720-531-4911 to learn how we can help you break free from emotional eating for good!
The topic of cosmetic surgery frequently comes up when you work with clients who have significant weight loss goals. Everyone here at The Better Weigh loves to promote beauty in all its wonderful shapes and sizes when it’s part of living your best healthy life. That being said, we understand that living the best healthy life doesn’t mean much if you don’t like the image that’s staring back at you in the mirror every morning.
Sometimes with dramatic weight loss, all of the exercise in the world doesn’t seem to be working to your satisfaction. You struggle to get your skin and tissue into the shape you want them to be. You’re healthy, vibrant and alive! You want every part of your body to look the way you actually feel! That is why we created a partnership with Dr. Dastoury and Modern Surgical Arts of Denver.
Dr. Dastoury doesn’t just want to perform a body contouring procedure and call it a day. He wants his clients to be able to maintain their ideal image over many years. The team at Modern Surgical Arts understands that the best way to achieve optimal long lasing results for cosmetic surgery is to have a certain BMI and healthy lifestyle in place prior to any procedure.
Cosmetic Options
Modern Surgical Arts of Denver provides state of the art and innovative technology to give you multiple surgical and non-surgical cosmetic options. They even have holistic med spa services on site. These minimally invasive treatments may be all you need to reverse some of the signs of aging. It is also beneficial in helping to maintain any contouring procedures you may decide to undertake. Dr. Dastoury will sit down with you and help you find the best options for you and your body.
Dr. Dastoury is not only board certified through the American Board of Cosmetic Surgery (ABCS), but is also board certified through the American Board of Maxillofacial Surgery (ABOMS). Plus, Dr. Dastoury has extensive training in conscious sedation and general anesthesia. He holds certifications in general anesthesia in the state of Colorado and California.
If cosmetic surgery and body contouring is an option you want to explore, you are in the best hands with Dr. Dastoury and the surgical experts at Modern Surgical Arts of Denver.
https://www.modernsurgicalarts.com
The Better Weigh
9425 S University Blvd, Highlands Ranch, CO 80126
(720) 531-4911
The Better Weigh is proud to be one of the select facilities to offer the Ideal Protein weight loss program. This healthcare program was specifically created to help people who are looking to lose weight or have had unsuccessful weight loss attempts in the past.
What is Ideal Protein?
Ideal Protein is a doctor-designed, Ketogenic weight loss protocol that treats weight loss as healthcare. It uses food as medicine to reset your body to burn fat. It offers a wide variety of Ideal Protein food, as well as, a huge selection of healthy meals and snacks to choose from to keep you satisfied on your weight loss journey. The coaches at The Better Weigh will give you expert guidance throughout the program to keep you on track and motivated.
What can I expect during the program?
Getting started:
Your Better Weigh coach will sit down with you to go over your health history and answer any questions you might have. You will work together with your coach to set health and weight loss goals.
Phase 1: Resetting the Body
In this phase of the program, you will start restricting you carbohydrate intake. This is designed to set your body into ketosis, a natural state in which the body uses fat, instead of sugar, as its energy source. This will optimize fat loss and, through healthy food choices, increase the nutrients your body needs to maintain energy. You will remain in Phase 1 until you have reached your weight loss goal.
Phase 2 (Stabilization): Resetting the Mind
Creating a healthy lifestyle isn’t just about losing weight. It’s about creating healthy habits that will last a lifetime.
Following weight loss, the body and mind fight to regain the lost weight. They are telling you that you need more calories than you require, making weight loss difficult to manage and maintain. Your Better Weigh coach will help you to adjust your intake of protein, fat, and carbs to effectively manage hunger, promote greater satiety and maintain weight loss. You will have weekly follow-up sessions over the course of two months or more to monitor carbohydrate reintroduction and track weight.
Phase 3 (Maintenance): Master Your Metabolism
You will continue to receive education and support from your Better Weigh coach for the first 12 months following Stabilization. It’s a good idea to check in regularly with your coach during this time. Ideal Protein has made it simple to stay connected by adding the option of using the Ideal Protein app and Wi-Fi scale. It is also strongly encouraged that you schedule two semi-annual “tune-ups” to make sure you are still on track.
The Better Weigh will be with you every step of the Ideal Protein process to help you achieve your ideal health goals!
If you have any questions about the Ideal Protein program or would like to start your weight loss journey, please contact The Better Weigh at 720-531-4911.
The Better Weigh
9425 S University Blvd, Highlands Ranch, CO 80126
(720) 531-4911
Every year, millions of people make New Year’s resolutions, vowing to better their health. At the top of the list, along with eating better and losing weight, is to exercise more. So, we run out and join a gym. We buy exercise equipment. We throw ourselves into a teeth gritting, punishing workout regime, determined to get the body we want.
Nutrition and Joyful Movement
All of us want to be able to move our bodies freely. We know that exercise is crucial to our long term health, but many of us struggle to stick with it. We long to be able to exercise in a way that makes us enjoy the experience, rather than seeing it as a punishment.
Part of the problem lies with poor nutrition. When our bodies don’t have the proper nutrition it makes our workouts unenjoyable, even painful, for very little reward. Additionally, the timing of your workouts and nutrition is another consideration that many do not take into concern. When not taking these factors into account, and ensuring proper nutrients, your efforts in the gym may only result in tearing down muscle without giving it the nutrients to build back up.
Personal Training
Making regular exercise a joyful movement is also about knowing what exercises work for your body. And ensuring that you are helping your body versus harming it. That is why we appreciate the skilled personal trainers at Body Worx.
Body Worx includes body structural analysis to help avoid injuries and unnecessary pain. An exercise that is beneficial for one person may be overly stressful or even harmful for another. They create an exercise plan that works with the body rather than against it. Body Worx also understands the power of nutrition and will work with you to maintain your healthy food regimen.
It is never too late to give yourself the gift of health. Find those people and organizations that will empower your healthy choices and offer you the best chance of success. The teams at The Better Weigh and Body Worx are here to support your journey to optimal health!
The Better Weigh
9425 S University Blvd, Highlands Ranch, CO 80126
(720) 531-4911
We work with many bodybuilders at The Better Weigh. What bodybuilders have learned, that the casual or impulsive gym goer hasn’t, is that building and toning muscle is more than just exercise. It is also about nutrition.
Macro Codes for Bodybuilding
At The Better Weigh we assist our bodybuilding clients in knowing their weight loss, weight maintenance and muscle building macro codes. Macro is short for macro nutrients. Macros are the ratio of proteins, carbs and fats a person needs to lose weight, maintain weight or build muscle. It is also very specific to each individual person.
Instead of simply counting calories, macro codes help you understand where your calories are coming from. They also help you understand that not all calories are the same and each has a different effect on the body.
If we don’t get the proper nutrition, we will not see the results we want to see with our workouts. We are breaking down our muscles but not taking the necessary steps to build them back up. The body that we want to see from all of our hard work is not happening.
Downside of Macro Counting
Without guidance, you could meet your macro code goals without ever having to touch a single vegetable. That’s right! You could be a macro counter and still have an unhealthy diet. This nutrition imbalance will hamper your workout regimen and potentially lead to injury.
With our bodybuilding clients, we go a step beyond macros to evaluate and establish the right nutrition for your body and your fitness goals.
But, tracking my food is a pain!
One of the most common frustrations we have heard about with macro codes is that people do not want to spend the rest of their life tracking foods, especially with a grueling workout schedule.
Macros eating can seem overwhelming. The Better Weigh makes eating the proper nutrition for your body and your exercise needs second nature. We teach you how to make your nutrition into a lifestyle, a habit that lasts a lifetime.
The Better Weigh also assists clients in timing meals for optimal muscle growth. We ensure that they get the proper nutrients within their anabolic window to repair the muscles that were broken down in the workout. Once our clients start seeing the results, they never want to go back to their old habits.
The Better Weigh
9425 S University Blvd, Highlands Ranch, CO 80126
(720) 531-4911
These 4 Food Ideas Will Help You Eat Healthy At Work.
For many individuals, attempting to reduce weight breakfast and dinner are the easier meals to plan for. Lunch is the real obstacle. You wish to be able to take something portable, quick, and easy to eat at your desk. Portable and fast typically implies a journey through the drive-through. It ís difficult to eat a healthy lunch if you’re going out all the time. The better solution is to load your lunch. Here are a few simple dishes and ideas that will satisfy all of your requirements. They’re healthy, simple, portable, and fast. Variations on Tuna Salad, tuna is low-cost. It is also helpful for you and you can prepare a tuna salad ahead of time. You can also replace salmon or chicken if you do not like tuna. Try consisting of the following ingredients or produce your own dish.
* 1 6-ounce can portion light tuna packed in water * 1/2 15-ounce can of little white beans, such as cannellini or excellent northern, rinsed * 5 cherry tomatoes, quartered * 2 scallions, cut and sliced * 1 tablespoon extra-virgin olive oil * 1 tablespoon lemon juice * Salt and pepper to taste.
You can easily double this dish to make sufficient for 2 days. Serve it on blended greens or on an entire wheat pita. Change it up and replace the tomatoes and scallions with olives and sliced artichoke hearts.
The Joy of Sandwiches
When most people make a sandwich it’s a piece of meat like ham, a slice of cheese, and a bit of mayo or mustard. Boring! Switch it up. Get innovative. For example, attempt avocado, tomato, and lettuce on whole wheat bread. Add a piece or more of turkey if you desire a little lean protein on your sandwich. And there ís absolutely nothing incorrect with a little light mayo.
It’s low in calories and fat.
Bento Box Style
A conventional bento box has rice, meat, and a veggie. It’s a perfectly balanced meal. You can welcome this Japanese lunch box style of a meal with your own analysis. For instance, hummus, sliced carrots and celery, and a chicken breast.
Soup
Soup is one of those things you can make in your home on the weekend. You can freeze some of it in little lunch sized containers and take it to work. A fast heat up in the microwave and your lunch is prepared to go. Add a side of whole wheat crackers or bread and you have an extremely rewarding lunch. Try bean soups and vegetable soups for optimum nutrition. Lunch doesn’t have to be fattening and it does not have to be dull. A little imagination and you can make a healthy lunch that makes your colleagues green with envy.
As you can see, there are great deals of options to keep you healthy, satisfied, and efficient at work. A balanced lunch can make all the difference.
The Better Weigh
9425 S University Blvd, Highlands Ranch, CO 80126
(720) 531-4911
Are you Still Following your New Year’s Resolutions
One of the most common New Year’s Resolutions is to lower weight and get in shape. Nevertheless, within a few weeks, a frustrating bulk of individuals are right back where they started eating foods that aren’t healthy and not exercising. So why do so many individuals start with excellent intents and quit working? Many individuals focus on short-term objectives and satisfaction concepts. They wish to reduce weight but aren’t devoted to making the way of life adjustments necessary to lead a much healthier life. Let’s be genuine that chocolate-covered doughnut with sprays definitely tastes far better than a bowl of oatmeal, and who would not want to consume something that tastes better. The fact is unless you are training for an athletic event it’s okay to have a chocolate doughnut from time to time. The trick is not to have a chocolate doughnut every morning. Comprehend that there are some foods that just aren’t healthy and you require to only be consuming them on a minimal basis and in small amounts.
The 2nd part of getting in shape and slimming down is a workout. Once once again individuals start with the very best intents I’m going to run 5 miles every day. However if you have not run a mile in more years than you care to confess, this is a dish for failure. Set moderate and obtainable goals by yourself. Initially, start by strolling one mile. After a couple of weeks start strolling for 2 miles, then 3. When you can conveniently stroll the 5 miles, begin walking four and a half miles and run for a half mile. Maintain adding to the length you run and deducting from the length you stroll. It may take 6 months or more for you to get to that phase, which’s ok. It’s unimportant that you succeed quickly, simply that you prosper. Among the most significant factors individuals give up weight-loss resolutions is temporary defeat.
Insulin resistance is a growing epidemic – it is estimated to affect 40% of American adults between the ages of 18-44. In addition, a third of people in the U.S. have prediabetes. Insulin resistance happens when the cells in your body become less responsive to insulin, a hormone produced by your pancreas, which regulates blood sugar levels. As a result, the cells can’t take in enough glucose for energy, and insulin builds up in the body. Blood sugar levels also increase. Insulin resistance can lead to a range of health concerns, including obesity, type 2 diabetes, chronic inflammation and heart disease. In this blog post, we’ll explore the signs and symptoms of insulin resistance, as well as some nutrition tips to help manage it.
Signs and Symptoms
Insulin resistance often develops slowly, so it can be hard to notice in its early stages. The symptoms can be vague and similar to other conditions. However, some common signs and symptoms to watch for include:
Hunger and cravings: Insulin resistance can cause your body to crave sweet and starchy foods because the cells are unable to take in adequate glucose, leading to overeating and weight gain.
Weight gain: One possible cause of insulin resistance is excess body fat, which can be perpetuated by insulin resistance. Insulin resistance often leads to excess belly fat, which increases the risk of heart disease and other health complications.
Fatigue: High blood sugar levels can cause fatigue and sluggishness, making it difficult to stay active and alert. You may notice fatigue especially after eating meals.
Hormonal imbalance: Insulin resistance can affect the balance of hormones in your body, leading to irregular periods, infertility, and other reproductive health concerns.
Skin tags: some people develop small skin growths as a result of this condition.
Testing for insulin resistance
The most accurate insulin resistance test, the hyperinsulinemic-euglycemic clamp technique, is very rarely administered by a primary care provider. This test is mainly utilized only for research purposes. A fasting blood glucose test, an A1C (average blood glucose over the span of 3 months), or an oral glucose tolerance test can also be indicative of blood sugar concerns.
Nutrition Tips
A healthy diet is crucial for managing insulin resistance. Here are some nutrition tips to help regulate your blood sugar levels:
Focus on fiber: Aim to incorporate plenty of high-fiber foods, like fruits, vegetables, and whole grains, into your diet. Fiber slows down the absorption of glucose into your bloodstream, which can help prevent spikes in blood sugar levels.
Choose healthy fats: Consuming unsaturated fats, like those found in olive oil, avocados, nuts, and seeds, can help improve insulin sensitivity and reduce inflammation in the body.
Limit refined carbohydrates: Processed and refined carbohydrates, like white bread, pasta, and sugary snacks, can cause rapid spikes in blood sugar levels and contribute to insulin resistance. These are considered high glycemic index foods – in other words, these foods have a large impact on blood sugar. Aim to choose whole grain options instead, which are lower glycemic index.
While this is a great guide, if you feel that you need a more personalized approach for your unique body, including specific foods and amounts to eat, contact us today!
Other Lifestyle Changes
In addition to nutrition, there are other lifestyle changes that can help manage insulin resistance. Here are a few to consider:
Exercise regularly: Regular physical activity, like walking, can help improve insulin sensitivity and reduce your risk of developing type 2 diabetes and other health complications.
Manage stress: We’re all stressed out in today’s world, but it is a major contributor to insulin resistance and other health concerns. It’s essential to find ways to manage stress, like meditation or yoga, can help improve insulin sensitivity and reduce inflammation.
Get enough sleep: Lack of sleep can affect insulin sensitivity and increase the risk of obesity and type 2 diabetes. Aim for 7-8 hours of sleep per night to support overall health and wellness.
Conclusion
Insulin resistance is a complex condition that requires ongoing management. By making healthy nutrition choices, adopting other lifestyle changes, and seeking appropriate care, those with insulin resistance can minimize their risk of developing serious health complications.
If you think you have insulin resistance, we can help! Reach out to us today to schedule a free discovery call.
The Better Weigh
9425 S University Blvd, Highlands Ranch, CO 80126
(720) 531-4911
Polycystic Ovary Syndrome, or PCOS, is a common hormonal disorder that affects up to one in ten women of reproductive age. It is characterized by high levels of androgen hormones (DHEA and testosterone), along with poor blood sugar regulation and insulin resistance. Symptoms of PCOS can range from irregular periods to infertility, and it may also lead to weight gain, acne development, thinning hair, and cysts on the ovaries. Causes are many in today’s world, including stress, HPA axis dysfunction, environmental toxins, gut health issues, and the standard American diet which is high in sugars and ultra-processed foods.
One of the most effective ways to manage PCOS is by balancing your blood sugar. We will explore how The Better Weigh nutrition programs and lifestyle changes can help manage PCOS symptoms and improve your overall health.
Reduces Insulin Resistance: Women with PCOS experience insulin resistance, which results in excess insulin in the bloodstream. The high concentration of insulin triggers the ovaries to produce more testosterone, leading to irregular menstrual cycles and acne. By consuming low glycemic meals, the body needs less insulin, leading to a decrease in insulin resistance.
Promotes Weight Loss: Women with PCOS often struggle with weight gain. A low glycemic diet can help you lose weight by reducing insulin resistance, improving glucose control, and decreasing cravings. On The Better Weigh nutrition programs, the body switches to burning fat for energy instead of glucose, which can lead to a decrease in stored fat. Studies have shown that a low glycemic meal plan can help women with PCOS lose weight and improve overall cardiovascular health markers like insulin levels, LDL cholesterol, and blood pressure.
Reduces Androgen Production: Women with PCOS have higher levels of androgens – male hormones – than women without PCOS. This hormonal imbalance can lead to symptoms like acne, unwanted hair growth on the face, chest and back, hair loss on the head, and irregular menstrual cycles. Decreasing their glycemic load can help reduce androgen production by reducing insulin levels, which in turn reduces testosterone production.
Improves Fertility: One of the most frustrating symptoms of PCOS is infertility. PCOS leads to irregular menstrual cycles, which makes it difficult for women to ovulate and conceive. A low glycemic nutrition program like ours can help improve fertility by balancing blood sugar, reducing insulin resistance and as a result, balance hormones like follicle stimulating hormone (FSH). A meta-analysis of randomized controlled trials showed that a low carb diet can help women with PCOS improve their menstrual cycles and increase the chances of natural ovulation, leading to improved fertility. (PMID: 31885557)
Provides Nutrient-Dense Foods: According to the PCOS Guidelines by the American Reproductive Medicine Association, nutrition is the number one tool for managing PCOS symptoms. The Better Weigh protocol eliminates ultra-processed foods and refined carbohydrates and replaces them with nutrient-dense foods like leafy greens, healthy fats, and lean proteins. The three structured phases help our clients make lifestyle adjustments to not only achieve results, but also maintain overall health outcomes long-term.
Conclusion
The Better Weigh nutrition programs can be an effective way to manage PCOS symptoms and improve overall health outcomes. By reducing insulin resistance, promoting weight loss, reducing androgen production, improving fertility, and providing nutrient-dense foods, Ideal Protein can help women with PCOS manage their symptoms and improve their quality of life. If you’re struggling with PCOS, we encourage you to reach out to The Better Weigh today and schedule acomplimentary consultation!
The Better Weigh
9425 S University Blvd, Highlands Ranch, CO 80126
(720) 531-4911
Cholesterol is a type of fat produced by the liver. It is used to build healthy cell membranes, digest fats, manage inflammation, and produce hormones and vitamin D. This essential molecule has been misunderstood to be the cause of cardiovascular disease, leading many health-conscious people to remove it from their diets. However, the story is not that simple.
Should I Reduce Cholesterol in My Diet?
In short – no. Most of the cholesterol in your blood is not from dietary sources, but is actually produced by your body. Therefore, a diet low in dietary cholesterol does not actually address hyperlipidemia (or high serum cholesterol).
Types of Cholesterol
There are a few types of cholesterol. Here are the two we are most concerned with when it comes to risk for disease:
HDL– high density lipoprotein, aka the “good” cholesterol. High levels of HDL is considered to be protective, because HDL transports cholesterol back to the liver to be excreted from the body.
LDL– low density lipoprotein, aka the “bad” cholesterol. High LDL can be damaging to the tissues when the molecule is damaged itself.
TIP: The best way to determine if your blood lipids put you at risk for disease is to look at your LDL:HDL ratio. A higher LDL to HDL ratio means a greater risk of heart disease.
A NOTE ON STATINS: If you take a statin to lower your cholesterol, consider supplementing CoQ10, an important nutrient that is depleted by statins. CoQ10 is a naturally occurring antioxidant produced by the body and is responsible for helping convert food into energy. Talk with your doctor about exact dosage before starting supplementation.
While high LDL is considered a warning sign for disease development, what is more important is to consider the full picture. The following factors can cause oxidative stress, which can increase the risk of disease:
Stress
Environmental toxins
Bacterial endotoxins
Inflammatory lifestyle and diet
Next, we will go into action steps you can take that have been shown by research to decrease LDL cholesterol.
Action Steps
Focus on Fiber. Fiber comes from plant sources and there are two types: soluble and insoluble. Soluble fiber dissolves in water, forming a “gel” that moves slowly through the intestine, picking up fat and dietary cholesterol along the way. Eventually, these waste products are excreted. An additional benefit of both types of fiber is an improvement in gut health, which may also support healthy cholesterol levels. Men need 30-38 grams of fiber/day, and women need 21-25 grams/day. (PMID: 31126110)
Joyful Movement. According to the American Heart Association, adults need 150 minutes of moderate-to vigorous-intensity activity every week. At least 2 days of this should be spent on resistance (strength) training to support muscle mass.
Load up on Antioxidants. Eating colorful fruits and vegetables provide valuable phytonutrients which have been associated with a lower risk of many diseases. (PMID: 7830729)
Improve Insulin Sensitivity. Insulin resistance may result in decreased HDL, increased LDL and increased triglycerides. (PMID: 15731490)
Manage Your Stress. We know, everyone is stressed. But chronic stress, if not managed, can cause cortisol to rise and trigger inflammation. This inflammation can increase LDL and lower HDL cholesterol. (PMID: 28471984)
Include Therapeutic Foods. Many foods have been shown to benefit health due to the compounds present in them. (PMID: 11122780)
Decrease Inflammation. An anti-inflammatory diet and lifestyle can be a very effective approach to lowering cholesterol. (PMID: 26400429)
Need Guidance Along the Way?
If you want to learn how to apply all of these action steps and specific foods to your unique body and lifestyle, schedule your free discovery call with us today. We are passionate about helping our clients live their best lives and optimize health!
The Better Weigh
9425 S University Blvd, Highlands Ranch, CO 80126
(720) 531-4911
