Tips to control your cravings

by admin | Mar 29, 2024 | Main

Highlands Ranch Weight Loss | Tip : How to Control your cravings

Craving for sweet things from time to time is normal. Human beings are structured to hunt for sweet foods. Nevertheless, if you allow your sweet tooth to control you, all your hard work in your weight loss stage will be undone.

The following techniques may assist you in controlling your cravings:

Diet improvement

Maintain an even blood sugar level by regularly eating meals and snacks consisting of  fat, protein, and carbohydrates in balanced ratios. When you adequately give the body  the right food, you avoid blood sugar crashes and spikes. This balanced diet decreases your cravings for sweet food. It is very necessary that you chose healthy fats and lean protein. These foods digest slower than carbohydrates which helps in maintaining a stable blood sugar. Read our Highlands Ranch Weight Loss : Vegetable diet post

Emotion Check

Often when you crave sweet things, you may be craving something else completely. Assess your emotional condition whenever you have a craving for something sweet. Many people crave sweets when they are anxious or stressed. There are healthier ways to decrease stress. You can take a short nap, go to sleep early, take a walk or talk to a supportive friend.

Create a Strategy List for Driving Cravings Away

You can always redirect your thoughts when craving something, instead of  overindulging. Create a list of little pleasures to engage in or activities that will distract your attention. Most cravings stop after 15 to 20 minutes. You can phone a friend, finish a crossword puzzle, take a walk, have a cup of coffee or watch something entertaining.

Sleep enough

Our bodies tend to produce more ghrelin (i.e., hunger hormones) when we are short on sleep. When you are tired, your willpower decreases and cravings for sweet food increases. When you sleep well regularly, you’ll notice that these cravings will slowly fade away. The recommended amount of sleep is approximately 7 to 8 hours.

An Indulgence Plan

In maintenance you can enjoy sweet foods occasionally. Be sure to enjoy it when you do indulge on something such as dark chocolate or a scoop of gelato. Slowly savor and taste each bite. When you take care of yourself emotionally and physically you are less likely to have sugar cravings. Always have strategies at your fingertips as you maintain your weight loss.

What to eat when out to lunch

by admin | Mar 29, 2024 | Main

Highlands Ranch Weight Loss

Breakfast may appear to be the most essential meal in a day; however, lunch is often hugely challenging when working on maintaining or losing weight. Even when you are merely trying to eat healthier foods, lunch at a restaurant or a café can be hectic. Below are some ways to guide your choice around soups and sandwiches to be healthier and simpler.

“Traditional” Essentials

If you can’t do without a great burger, wrap, or sandwich, check to see if the bun, bread, or tortilla can be replaced with a lettuce wrap. Some lunch locations may offer a “naked” option, which usually means your sandwich will be served on a base of lettuce. There’s also the option of low-carb wraps. You should know to avoid the potato chips and fries, instead opt for salad or veggies.

For lovers of warm, soothing soups, avoid anything titled with “bisque”, “hearty”, or “creamy/cream/cream of”. Soups from legumes, such as black bean, split pea, or black-eyed pea, have a high content of plant-based proteins and fiber, and are heavy and satisfying – with no added cream or flour. For options having the lowest carbs, opt for meat chili or vegetable soup (no potatoes or noodles). However, be mindful of “stews” since they mostly contain cornstarch or flour thickeners.

Salads are habitually our default choice when seeking a healthy lunch. But take heed, not every salad is healthy. Always opt for side dressings, avoid the fried wonton shreds or croutons, and be mindful of calorie-filled toppings such as nuts, seeds, or cheeses. With salads, simple is greatest: begin with Romaine lettuce or mixed greens, include a lean protein such as grilled fish or chicken, and vegetable toppings. Always go for vinegar and extra virgin olive oil, a lemon squeeze, and some pepper and salt for your salad dressing.

Outside Traditional

Lunch can be healthy and fun at the same time. You might be amazed at the many varied options available to you. Irrespective of the cuisine of the restaurant, sticking with some plans will assist you in finding a healthy, satisfying option. An easy and quick way of cutting the carbs out of any meal is by skipping the starchy options for sides such as potatoes, white rice, or corn. In the same way, skip wraps, bread, and tortillas.

Go for plates filled with protein alongside salads, steamed or grilled veggies, or beans. You can proceed to order à la carte for your main course, but many restaurants are glad to switch veggies or salad (at times with a minor upcharge).

Conclusion

Remember the following Highlands Ranch Weight Loss tips regardless of the restaurant or your preference when having your lunch out.

• If you’re having a larger portion than necessary, request for a takeaway pack as you place your order and then pack half the meal away prior to taking a bite.
• Skip condiments such as sour cream, ketchup, salad dressings, and “sauce”, as they contain hidden calories which you don’t need. Be sure to request your dressing or sauce served as a side.

Enjoy your lunch!

Coronavirus Nutrition Tips: Reduce Inflammation With These Foods!

by admin | Mar 29, 2024 | Main

Doesn’t it make sense that the food we put into our bodies will affect how it functions – now and over the next few days and weeks? We know the coronavirus health crisis is a difficult time. Many of us are more tempted than ever before to reach for processed foods, alcohol and sugar. The problem with all of these is that they do nothing to support our bodies. In fact, they can even hurt our immune systems because they are pro-inflammatory. Below are foods that reduce inflammation, as well as our nutrition tips to help strengthen your body’s natural defenses. Be sure to scroll to the bottom of this article to see a comparison of pro-inflammatory foods vs. anti-inflammatory foods.

Broccoli

Broccoli is a rich source of calcium, vitamin C and fiber – all important for overall health.

Salmon

Wild caught salmon and tuna are great examples of fish with plenty of healthy omega-3 fatty acids. Omega-3s have been shown to decrease risk of heart disease, Alzheimer’s and other inflammatory diseases. Simply sprinkle your salmon with salt, pepper and garlic powder or dill. Bake at 375 for 15 minutes or until salmon flakes when pulled apart with a fork.

Bell Peppers

Different colors of bell peppers are a result of varying degrees of ripeness (green – least ripe, red – most ripe). They are all rich in Vitamin C and antioxidants. 

Mushrooms

Not everyone likes mushrooms, but if you do, know they are packed with B vitamins and natural antioxidant minerals like selenium and copper. I love them sauteed in olive oil, garlic, salt and pepper as a topping for meat or a stand alone side dish.

Green Tea

It is well known that green tea has many health benefits, including reducing inflammation, antioxidant properties, and is a natural source of caffeine for a boost in the morning.

Turmeric & Black Pepper

It’s a strange combination, but both are needed in combination for our bodies to access the incredible powers of turmeric! If you are not in Phase 1, try this recipe above for Golden Milk. It combines many beneficial spices in a warming super drink. If you are in Phase 1, try flavoring your veggies with turmeric, black pepper, garlic and salt. 

Tomatoes

Not only are tomatoes versatile, but they contain an antioxidant called lycopene, along with vitamin C and potassium. 

Finally, here is a helpful chart. Try to base the majority of your meals on anti-inflammatory foods while limiting pro-inflammatory foods to boost your health!

We hope you enjoyed these nutrition tips to help you stay healthy during coronavirus (and beyond)!

Don’t forget to follow us on Facebook and Instagram!

If you are interested in setting up a free coaching session with us, click here.

Stay well everyone!

– Amy & Rae at The Better Weigh

Mindful Eating & Reaching Your Health Goals

by admin | Mar 29, 2024 | Main

By now you may have heard of mindfulness. We are all busier than ever, and we are having a harder time living in the present moment. Practicing mindfulness can have many benefits. Did you know that mindful eating can help you reach your health goals? Eating mindfully will help you learn to listen to your body’s natural hunger cues, achieve and maintain a healthy weight, and stop overeating by taking time to enjoy your meals.

Did you know the average person spends nearly 50% of their day in thoughts about the past or the future? This means that we are only spending half of our day in the present.  

For example, have you ever sat down with a plate of wonderful food and then suddenly noticed it was gone? No real memory of eating it or enjoying it? This is an example of not practicing mindful eating. It is not uncommon to become distracted by our to-do lists, projects and deadlines. But it becomes a problem when the distraction eliminates the enjoyment of the simple – but important – things in life.

For the purpose of healthy digestion as well as maintaining an optimal weight, mindful eating maybe one of your most important tools.

Below are some of our clients’ favorite tips for mindful eating:

Tip #1: Always eat sitting down. Never eat standing up. 

We have all gone to the pantry or the fridge looking for a snack and while we are looking for what we want, we are grabbing and eating other things mindlessly. Or, you find yourself passing by a plate of something at work or home and grab a bite without really thinking about it. Or, you are clearing off the dinner table and finishing the food off of your kids’ plates.

These can all be eliminated by making a rule for yourself that you will only eat when sitting down. Always be sure to reduce distractions during meal times. Turn off the TV, don’t check your emails or social media, and put your work aside until after you have finished your meal.

Instead, focus on the pleasure of your food. Use meal times as an opportunity to take a step back from the fast-paced life and take time for yourself. Enjoy each bite of food think about the flavors and the textures.

Tip # 2: Time how long it takes you to eat a meal.  

When when people decide to time their meals, they are surprised to find that they finish the whole meal in a matter of minutes. Not only does this negatively impact digestion, but it doesn’t allow your body to send signals to tell you when you are full. Your body has very important hormones called ghrelin and leptin to tell your brain when you are hungry and when you have had enough. One reason that people gain weight is that they are not waiting for these important signals.

Tip # 3: Use the Hunger-Fullness Scale

Have you ever eaten when you’re not hungry? Or waited so long to eat that you end up stuffing yourself? Or, maybe you have lost touch with your body entirely and aren’t sure whether you are hungry or full. Below is the Mindful Eating Hunger-Fullness Scale:

Before you eat, assess your hunger. Ideally, eat when you are at a 3. This is when your stomach starts growling and anything sounds good. Eat slowly enough to notice when you are at a 6 or 7. This is when you are satisfied – not hungry enough to continue eating, but not so full you feel uncomfortable. The Hunger-Fullness scale is an important tool to improve your awareness of your body’s natural signals. Using it consistently will help you get reconnected with your body and stop overeating as often.

When you practice mindful eating, you will experience better digestion, enjoy your meals more, and it is far easier to maintain your desired weight. Mindful eating is a key tool in reaching any health goals you set.

For more tips, head to our Facebook page where we post helpful videos on a variety of topics! To book a free coaching session, click here!

What is Your Food Story?

by admin | Mar 29, 2024 | Main

We ALL have a food story.

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:

1. What foods did I eat as a child? What were meal times like? Who cooked?
2. Are there any foods I don’t like or can’t eat? If so, why not?
3. Were there any people in my life who said negative things about food or their body?
4. Who in my life has been a positive influence in how I feel about food or my body?
5. 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?
6. Have I ever tried to modify my food intake in some way (diet, allergy, doctor’s recommendations, etc.)? For what purpose?
7. When was the first time I ate when I wasn’t hungry (emotionally ate)? What triggered it?
8. Have I ever made a conscious decision not to eat, even when I was hungry? Why?
9. Foods I typically crave are __________. Foods I can’t stop eating are _____________.
10. Think about the words “healthy eating.” How do those words make me feel? What foods come to mind?
11. In what ways has society/culture affected my view of my body or food?
12. What do I know about nutrition?
13. 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! 

You can join our amazing community on Facebook called “Living the Better Weigh.” Follow our Facebook and Instagrampages for additional tips!