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Does insulin make you gain weight?
November 8, 2019 In Coach Be Daily, Great Health

Does Insulin Make You Gain Weight?

Insulin related weight gain is a common issue, especially for those undergoing treatment for diabetes.

Insulin is a natural hormone produced in the pancreas. When we eat, our pancreas releases insulin to help our bodies produce energy from sugars. Insulin is a vital part of metabolism. Without it, your body would cease to function.

With type-1 diabetes, the pancreas is no longer able to produce insulin. In Type 2 diabetes, the pancreas initially produces insulin, but the cells of your body are resistant to the insulin, requiring more to do the job.

Uncontrolled diabetes allows glucose to build up in our blood rather than being distributed to cells or stored, causing major health concerns which can include kidney disease, nerve damage, eye problems, stomach problems and more.

In this episode, we’ll explore the relationship between diabetes and our weight. We’ll also discuss strategies to avoid insulin-related weight gain.

People with Type 1 diabetes need insulin therapy to live. Some people with Type 2 diabetes must also take insulin therapy to control blood sugar levels and avoid serious health complications.

As a possible side effect of Insulin therapy, people can gain weight. In order to contain that possibility, those taking insulin can manage their weight with diet and lifestyle strategies like those taught in our nutrition course. (Not a substitute for medical advice.)

Insulin Related weight gain…

Weight gain is a common symptom of diabetes.

Compared with people who do not have diabetes, young adults with type-1 diabetes have a higher risk of becoming overweight or obese. To wit, according to World Health Organization estimates (2003), 90 percent of people with type 2 diabetes are either overweight or obese.
Establishing healthy lifestyle habits can help people:

  • reduce excess body weight,
  • manage diabetes symptoms, and even
  • reverse pre-diabetes and insulin resistance.

Insulin plays several essential roles in the body. It regulates blood glucose levels, promotes fat storage, and help breaks down fats and protein.

However, excess insulin, due to our body’s response to insulin resistance, or taking diabetes medication, can lead to weight gain.
We can build simple yet effective lifestyle habits to minimize or prevent insulin-related weight gain.

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Choosing healthy fats
October 30, 2019 In Coach Be Daily

Choosing Healthy Fats for Great Health and Fat Loss

Choosing healthy fats in our meals daily can greatly impact our health. In today’s episode we’ll cover everything you need to know about dietary fats, including how to make healthier choices without sacrificing taste.

By understanding the difference between good and bad fats and how to include more healthy fat in our diets, we can improve our mood, boost our energy and well-being, and even lose unwanted body fat, easier.



“Good” fats

Monounsaturated fats and polyunsaturated fats are known as the “good fats” because they are good for your heart, your cholesterol, and your overall health.

These fats can help to:

  • Lower the risk of heart disease and stroke
  • Lower bad LDL cholesterol levels, while increasing good HDL
  • Prevent abnormal heart rhythms
  • Lower triglycerides associated with heart disease and fight inflammation
  • Lower blood pressure
  • Prevent atherosclerosis (hardening and narrowing of the arteries)

Food sources include:

  • Avocados
  • Olives and olive oil
  • Raw Nuts and nuts oils: almonds, walnuts, macadamia, pecans
  • Raw Seeds and seed oils: Sunflower, sesame, pumpkin seeds, Flaxseed
  • Fatty fish (salmon, tuna, mackerel, herring, trout, sardines)
  • Soybean and safflower oil


“Bad” fats

Artificial trans fats are considered dangerous. This is the worst type of fat since it not only raises bad LDL cholesterol but also lowers good HDL levels. Artificial trans fats can also create inflammation, are linked to heart disease, stroke, and other chronic conditions and contribute to insulin resistance. Aim to eliminate it from your diet.

Primary sources of Trans fat include:

  • Commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough
  • Packaged snack (crackers, microwave popcorn, chips)
  • margarine and vegetable shortening
  • Deep Fried foods (French fries, fried chicken, chicken nuggets, breaded foods)
  • Anything containing hydrogenated or partially hydrogenated oils

Saturated fat

While not as harmful as trans fat, saturated fat can raise bad LDL cholesterol and too much can negatively impact heart health, so it’s best limited in our diets as well.

Primary sources of Saturated fat include:

  • Red meat (beef, lamb, pork)
  • Poultry skin
  • Whole-fat dairy products (milk, cream, cheese)
  • Butter
  • Ice cream
  • Lard
  • Tropical oils such as coconut and palm oil

Tips for adding more healthy fats to your diet

Instead of obsessively counting fat grams, aim for a diet rich in a variety of locally grown vegetables and fruits, raw nuts and seeds with two or more weekly servings of fatty fish. Reduce your intake of commercially produced dairy, red meat, and breaded or fried foods.

Read the labels and eliminate trans fats from your diet. Limiting packaged baked goods and fast food will go a long way.
Eat omega-3 fats every day. Include a mix from the sources I listed earlier.

Eat more avocados. Add them to sandwiches replacing mayonnaise, and in salads or make heart healthy guacamole.
Snack on raw nuts, and olives. Olives are high in healthy monounsaturated fats and make for a low-calorie snack. Try them plain or make a tapenade for dipping.

Look up a few recipes to create your own salad dressing. Commercial salad dressings are often full of unhealthy fats, sodium and added sugars. Create your own healthy dressings with some of the healthy oils we discussed here.

-Coach Be Moore

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Weight gain
October 25, 2019 In Coach Be Daily

Reasons you Might be GAINING Weight After Starting Exercise

“I just started exercising. Why am I gaining weight?!”

If you’ve set out to lose weight in the form of excess body fat, started a new exercise regimen, and you find the number on the scale heading in the wrong direction, you’re not alone. It can happen!

Today we’ll discuss a few common reasons you could find yourself gaining weight while your intention is to be dropping.

–Coach Be Moore
Join our coaching program or schedule a consultation
#CoachBeDaily #EatingForAbs #Weight #Exercise

Here are a couple links to help:
Find a DEXA Scan near you
Find a BodPod near you

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Weight loss vs fat loss
October 23, 2019 In Coach Be Daily, How to

Weight Loss vs Fat Loss | What to do Next

Weight Loss is SIMPLE, but it’s not always EASY.

Losing weight is often made even harder when our focus is on the wrong outcome: losing weight vs losing body fat.

In this episode we’ll cover the difference between weight loss and fat loss. I’ll give you steps for getting started and making progress that supports your health, is sustainable, and effective.

Play this Coach Be: Daily episode

Send me your questions @CoachBeMoore in IG or Twitter, and call in your questions or potential topics at 347-770-1433.

– Coach Be Moore

See our nutrition and training services

#Nutrition #WeightLoss #FatLoss #CoachBeDaily

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Coach Be Daily Podcast
October 17, 2019 In Coach Be Daily

A Tale of Two Gyms | Choosing the right gym for you

Those of you who have moved, after years living in one city, will feel my pain. Moving requires change in key relationships, like finding a new barber (ouch), baby sitters, and so many other new spaces.

I’ve recently been “gym shopping,” which for me is similar to finding a new church to call home.

Here’s a glimpse into my experience, what I chose and what I learned.

-Coach Be Moore

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Ericka Goodwin ADHD Book
September 6, 2019 In Coach Be Daily, Great Health

Addressing ADHD with Dr. Ericka Goodwin

Dealing with ADHD can be incredibly frustrating. Both on the part of the parent, as well as the child suffering from the impairment.

My guest in this episode is Dr. Ericka Goodwin, board certified psychiatrist and Eating For Abs student. I asked Ericka to join me to discuss her incredible children’s book, “How Amari Learned to Love School Again,” as well to help me understand the impact of ADHD on children and the family as a whole.

ADHD children's book

I shared my own experience, and got a great understanding of the variety of treatments for ADHD, the difference between the types of medications, and the many treatment options which include therapy, medications, and school (and at home) accommodations.

This is a great episode to share with your family.

For guidance establishing great health and getting in the best shape of your life, visit our services page.

-Coach Be Moore

PS: Wu-Tang is for the children.

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August 28, 2019 In Coach Be Daily, Great Health

Reversing Hypertension “If you don’t fix it, I’ll have to.”

There is no magic formula when it comes to reversing hypertension.

You should start, of course, by consulting your physician. Next, work to add healthy behaviors to your life that are tried and proven. Quit smoking, and reduce alcohol intake.

According to her physician, Whitney’s hypertension status was urgent, and as a result she was committed to doing the work.

Due to the volume of real conversations and consistent hard work we’ve done together, Whitney and I became good friends. This happens often especially in 1-on-1 coaching, which was required to help Whitney make the behavioral changes to keep her off hypertension medications, and eventually helped her lose weight, get stronger, and KEEP the pounds off.

Whitney convinced her doctor to give her the chance to make lifestyle change, because it was important to her to not become reliant on medications if she could avoid doing so.

Here is her story, including how she has gone on to drop over 30 pounds, build strength, and feel great.

Link to episode

Whitney made reversing hypertension her top priority. The chart below shows her progression toward a healthy blood pressure over time. These readings were recorded during her recurring physicians visits. Notice her progress didn’t come in a straight line. Consistent work and patience are required.

reversing hypertension chart
Whitney hypertension lose weight

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October 23, 2018 In Events

How was Austin Revive? Food + Fitness Event Recap

Austin Murals

 

Austin Revive was fantastic.

Our inaugural retreat, was an extended-weekend full of love, fun, movement, great food and the creation of new friendships.

It’s easy to find tasty food made from whole ingredients in Austin. This is partially due to the Tex-Mex and tacos, most of which boil down to grilled protein, onions, peppers, beans and cheese. I’m not mad, however we did also find what might be the best salad in the city, and green smoothies were on the menu.

We chose October in order to dodge the months when Texas heat is at it’s height and to give us the opportunity to enjoy outdoor adventures.

 

Touring Austin

 

Austin has outdoor activities galore; from hiking, to water sports, swimming and biking, we did it all. And we found our way indoors to enjoy yoga (yes, it was hot yoga, and I didn’t know in advance, but seriously it was fantastic), a mobility / stability session, and weight training.

For attendees, every morning began in the kitchen. Music was playing, some camped in front of the microphones at the podcast station to share experiences, and everyone’s hands were busy in the preparation of breakfast.

The kitchen is the social center of most homes for good reason. Homework can be done on the table, or maybe work for the business, and we prepare that which literally fuels our cells in that space. It makes sense that we’d unplug and spend some real time there.

Time to move

Our home-base in Austin offered something needed: perspective.

Headquarters was a fantastic home in the hills, with sunset views daily. Not to mention our incredible pool, patio, and outdoor eating space.

The real treasures on the retreat were the conversations that happened organically during the downtime and drives that connected events on our schedule. “What and who is important in my life? What are the reasons I’m here this week? What do I hope to come away with?” Hearing those conversations in real time, knowing we’ve created that space is a good feeing.

 

Austin views

 

Austin Revive was a success, and we’re looking forward to the next opportunity to connect with you.

Be sure to join our nutrition and training course, to meet great people intent on loving long lean and healthy lives.

 

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Mark Petersen
January 4, 2018 In Coach Be Daily, Motivation

Lessons on Change, From a Spartan Beast – Coach Be Daily

Mark Petersen

This is a segment of an article that came up in my morning reading today. It’s written by Spartan Race, Triple Trifecta finisher Mark Petersen. This is the elite level effort in the Spartan Race world. Mark, a cancer survivor and amputee competes and works to help people experience and complete in obstacle course races.

For those of us working to be the healthier, stronger, smarter, more compassionate, BEST versions of ourselves, you’ll find value in his approach to making change.

-Coach Be

“The key to different results is in taking different actions — and that requires a change.”

Sometime during the drive or walk home, the grocery shopping or during any of the other mundane things that person does after the event, a person has to make a decision to change.

Before you start making a change, you need to understand what that change will COST you.

If you decide that you need to hang on a bar for an accumulated 5 minutes every day this week, you will need to know what you’re going to have to give up to achieve it.

Do you have a bar to hang on at work or wherever you will be every day this week?
If you do, great! Divide up the total time into increments and spread it out through the day. If you need to get more creative, it might cost you.

Traveling by air all week?
You will need to hang from the bars on the airport tram during your speedy shuttle to the baggage claim. You’re giving up some of your pride as other people smirk.

Does your hotel have a gym?
If not, you will need to source the local park or hang from that tree outside your new client’s office. Have fun explaining that. (I mean it. Have fun.)

You can apply this same idea to every other area you need to change, but you NEED to apply it to make the difference.

That’s the first step in your journey upwards. Good luck.

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Coach Be: Daily
December 12, 2017 In Coach Be Daily, How to, Training

How to Make Big Gains on Your Week OFF – Coach Be: Daily

I’ve been on travel for the past week and a half, and am now back home in North Carolina.

I walked into the gym I attend in Durham today to find it completely empty. That’s not normal but it’s not a shocker either as I tend to do things on “off” hours.

Then I remembered that this week at PRIME, the earth has stopped spinning. Or maybe it’s that rivers are flowing up hill, or cats are barking and dogs meowing.

This week is a mandatory break for the training staff, which means no group classes.

How would or should you handle that?

If you didn’t know, the numbers say that we gain more weight between thanksgiving and New Year’s Day than we lose all year!

So what the heck would YOU do, now that we’re in that time frame and training is off for the week? How would YOU keep the momentum going?!

I’ve got a few suggestions… things that I would tell my 1-on-1 training and nutrition clients if they told me they were traveling, or hurt their pinky, or they were just generally expecting to be off schedule.

Ask yourself this question…

“What’s the BEST I can do?”

Too often I find we spend time focusing on what’s not perfect and it throws us for a loop. A buddy of mine often says “Between all and nothing, nothing typically wins.” What he means is the perfectionist approach is a losing one.

This is why I we don’t like the “just give me a meal plan” approach. When the meal plan calls for 4 eggs and you’ve only got 3 at the house, people tend to chalk up the whole meal, then the day, as a loss. “Oh well, this is a bust. I’ll start tomorrow.” And down goes Frasier.

So ask yourself, give the situation, “What’s the best I can do?”

Next up…

Make a SHORT list.

They can be things like:

  • I can go in at my normal time and do cardio this week
  • I can repeat one of my favorite previous workouts, or
  • I can squeeze just 20 minutes in a day of screen free, deliberate exercise

Keep the list short, simple, and easy to achieve.

And consider reframing the problem.

So you’re away from what’s become ideal or just normal. Maybe that’s a GOOD thing.

How about looking at the issue from another perspective, like:

“I normally train 4 hours per week. I can use that time this week to focus on what I’m eating.”

You may have the time to cook a few very simple meals. Or you can use the time to grab a black trash bag and clear out the setbacks living in your kitchen cabinets and freezer. There’s link on this page to a grocery list that I keep handy.

You can focus this week on stress reduction. The gains you make there will speed up your progress in every other area of life anyway. That’s a great use of time.

Or if time is just nonexistent, take a step back and forgive yourself. Go back to step 1, and pick a time free options like tracking your water intake, or choosing vegetable bases for every meal this week. That may be the best you can do.

Overall…

We have various areas of our life that impact our fitness and health goals. If they were already awesome then you would be an Olympian. (I know there are several OLYs reading this. I can hear your brains already considering your snarky response.)

Overall, look away from what’s “missing.” What’s available to work on right now? Make a list. Keep it short and simple. Go get your gains, the problem is temporary.

Contact me when you’re ready to work the plan.
-Coach Be

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The Wedge
November 16, 2017 In Coach Be Daily, How to, Weight Loss

The Thin Edge of the Wedge. – Coach Be: Daily

Change can be difficult at times, and it’s only made more so by our instinct to take on too much at once.

So you want to lose weight? Sure, try starting a training regimen, eating way more vegetables, drinking more water, fixing your sleep issue, and cutting way back on sugar… RIGHT NOW.

How long do you think that effort is going to last? Based on my experience I’m comfortable saying “not long.”

Taking on too much at once may as well be THE recipe for short term disaster. But there is a better way.

“The thin edge of the wedge,” in change management refers to an action or procedure of little importance in itself, but likely to lead to more serious developments.

With wedges, there’s a narrow edge and a taller one. The more narrow the wedge, the easier it is driven forward. As the wedge is driven forward, big change happens.

So when it comes to making big change that lasts, don’t look to the most possible. You’ve tried that before and we know how that works out. Instead, look to commit to and master the single item. As a matter of fact, commit to committing first. Start with ONE positive behavior and make its daily execution non-negotiable.

As that get’s easier, add another.

That’s the way to lasting improvement.

-Coach Be

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October 18, 2017 In Coach Be Daily

Prepare for Fat Loss – Coach Be: Daily

“When you STAY ready, you don’t have to GET ready.” – Will Smith

Similarly, when foods that will help you move toward your goals are readily available, you’re more likely to eat it.

When that stuff is less convenient we’re more likely to dive head first into something that slows down our progress or put us in reverse.

Here are two steps that will make things easier:

  1. Visit this page and download my fat loss grocery shopping guide.
  2. When you bring groceries home, prep them right away.

So after shopping, devote a half hour to washing and prepping food items before you put them away.

Wash and rinse veggies and fruits, and set them in appropriate storage. Consider bagging and seasoning meats, and boiling eggs in advance. Use your salad spinner to wash and spin greens for easy use later.

This short time investment will save you hours, thought, and regret later as EVERYTHING is easier and ready to use.

As an example, when I was home at my parents last, I noticed that my mom dices onions, puts them in small zip lock bags, and stores them in the freezer.

Make sense? Of course it does.

Have a great day.

-Coach Be

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October 16, 2017 In Coach Be Daily

Feeding Growing Teens – Coach Be: Daily

Hey folks, I hope you had a good weekend.

This weekend my family celebrated the 16th birthday of my oldest son, Amir, currently working to eat me out of house and home 🙂 In honor of his birthday, I dedicate this episode of CBD to feeding hungry teenagers.

Teens are fueling a series of massive growth spurts due to puberty. They need dietary support to fuel the massive growth demands.

Here are a few key steps that I’ve been taking around the house to ensure that they get what they need to capitalize most:

Keep the rice pot working. Energy demand is high for active teens. Complex carbs like brown rice are easy to keep readily available without having to stand by the stove. Get a rice pot or a pressure cooker.

Beans of all kinds. Beans provide plant based protein, energy via complex carbs, as well as dietary fiber. They are also very easy to prepare daily for quick grab by your big eaters.

Walnuts and fish oil. Fat soluble vitamins A, D, E and K require healthy dietary fats for absorption. There are abundant benefits of adding both of these to your growing teen’s diet, but we’ll stick with just these two today.

A high quality multi-vitamin. Not that these will replace the need for a colorful, nutrient filled, diet filled with fresh vegetables and fruit, but these will provide a layer of nutritional insurance.

I’ve posted links to a few of my favorite products here. You’ll find them helpful.

Good luck!

-Coach Be

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September 25, 2017 In Coach Be Daily, Great Health

Artificial Food Colorings – Coach Be: Daily

Continuing on the topic of deciphering the cryptic, coded nutrition labels on our food packaging, today we’ll cover food dyes.

Keep an eye out and avoid foods with any of the following on its label: artificial color added, a color followed by a number, or color added.

Artificial colorings are capable of damaging our immune system, speeding our aging process, and possible collations with cancer.

It should make you wonder about the reasons our foods are colored, given the harmful impact of these coloring agents. What does it say about us as consumers if we prefer our butter more yellow and are willing to pay with our health?

It’s time to do things differently.

Start today.

-Coach Be

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September 22, 2017 In Coach Be Daily, How to

You’ve got to read the labels – Coach Be: Daily

What we eat makes a huge difference in pretty much every area of life you can imagine.

From our immunity to sickness and disease, to our ability to move efficiently, to how our skin, hair and nails grow, and on to the shape of our bodies. Eating matters.

That being said, the minute we move away from things with no ingredients (like say a strawberry, or salmon) to packaged goods, we open ourselves up to the unknown.

What’s really in that cookie, that pot pie, or even that loaf of bread?

To know we’ve got to read the labels. Beyond just reading the words, it’s important to know that additives like food colorings, preservatives, flavor enhancers, emulsifiers and thickeners are foreign to us. They increase our toxic load and move us toward sickness.

We’ll cover this in more detail soon, but for now just know that simple is better.

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-Coach Be

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