Find your best self before the wedding ceremony and read marriage, relationship, and wellness tips from Denver wedding officiant, Michael Moody.
"20 Ways to Instantly Improve Your Life” Review
Introduction
We’re always looking for ways to improve our lives. I found six you should do right now (from the Livestrong article "20 Ways to Improve Your Life Instantly”).
1. START PAYING ATTENTION TO YOURSELF
“Pay attention to how you feel. Notice how your body reacts when you eat certain foods. Observe how you feel when you exercise, after you exercise and all the times in between,” says Tara Stiles, yoga instructor and host of “The Yoga Solution.” She notes, “When we pay attention, instead of rushing into impulse decisions, we eat better, exercise more and make choices that sustain a healthy and happy life.”
Personal Trainer Wisdom: “Awareness. Acceptance. Adaptation.” Three little words that couldn’t be any more important for change (and it applies to more than health and fitness). I constantly check in with myself throughout the day. I usually ask myself the following questions:
-How do I generally feel?
-Do I feel any pain?
-Do I feel stressed? If so, how can I minimize it?
-Am I placing too much pressure on myself?
-Am I making myself a priority?
Take your answers to these questions and reshape your next moment.
2. FIND SIMPLE WAYS TO REDUCE YOUR SUGAR INTAKE
“I do drink a lot of water but have always had diet soda as a part of my everyday life -- usually two Coke Zeros a day,” admits LIVESTRONG.COM Community member remylee34. “Last year I decided that this was not the best thing for me and worked on cutting soda from my daily routine. I discovered sparkling water, which gives me the ‘fizz’ that I love without all of the additives!” Examine your daily routines and figure out where you can cut down on your sugar intake. For instance, says remylee34, “I also stopped using flavored coffee creamers with 35 calories per tablespoon and a ton of sugar. (I cannot imagine how many calories I was consuming.) Over a few weeks I was able to wean myself down to just adding some milk to my coffee, and now that is all I use.”
Personal Trainer Wisdom: Besides the fact that sugar is one of the leading causes of weight gain and diabetes, it's an empty calorie that's taking the place of real nutrition. Nothing else needs to be said here. Save your sweet tooth for a fruit substitute if necessary.
3. MAKE EVERY MINUTE COUNT
“One of the biggest myths about fitness is that you need to spend hours at the gym. Short, intense workouts that are 15 minutes or less can be highly effective at stimulating muscle, increasing your metabolism and building strength,” says Jim Smith, CSCS and founder of Diesel Strength. Don’t know where to start? “Pick three compound exercises (for example, deadlifts, pull-ups and barbell military presses) and perform five to eight repetitions of each. Move quickly between exercises with minimal rest. Repeat this cycle for 15 minutes,” he says. “Trust me, it’ll feel longer than that.”
Personal Trainer Wisdom: Translation: Live with intent! Well, I may have overextended the intent of that last paragraph to a bigger life philosophy. Nevertheless, it should be a mantra that guides every activity. If you’re going to do it, do it well, effectively, and efficiently. Regarding fitness, intent couldn’t be more critical. Carve out a plan for a session and make the most of every minute.
4. DOCUMENT YOUR PROGRESS
“My best advice is to take responsibility for what goes in your mouth: Document and log your nutrition and your calorie intake using the well-thought-out food tracker on LIVESTRONG. The scale is a very helpful tool. Weigh yourself every day first thing in the morning after taking care of business (relieving yourself),” says LIVESTRONG.COM Community member EJMM2, recommending that people document and analyze their weekly averages of losses and gains or pounds maintained. “With the right mindset, focus and dedication, anything is possible,” says EJMM2.
Personal Trainer Wisdom: Whether you’re saving money or pursuing a weight loss goal, accountability is most important. Don’t guess what is or is not working. Be honest with yourself and track your results. Take control and adapt when necessary (but be certain it isn’t a guess — make the change based on your findings).
5. ORGANIZE YOUR TIME IN 30-MINUTE INTERVALS
“To manage tasks at home or the office, you can get a lot more done if you work in 30-minute intervals,” says Jim Smith. “Use a simple timer on your phone or computer to track the time you spend on a particular task. When you reach 30 minutes, stop and move on to the next thing. This approach forces you to be productive because you only have a very limited window to work on a task before moving on to the next one.” Although you may have to come back around to the same task a few times in a day, you’ll always be making progress.< br>
Personal Trainer Wisdom: I always write 30-minute workout programs for myself and my personal training clients. It makes the workout more approachable with a lower time commitment. This principle applies to most events or activities you schedule. Let’s be honest: You’re most likely to talk yourself out of something the longer it takes. Shorten the time, move with intent (efficiently and effectively) in that allotted period.
6. PERFORM A DAILY POSITIVE CONDITIONING RITUAL
“Start each day with something positive -- read something that inspires you, listen to uplifting music or download a fitness podcast,” says Brad Pilon, author of “Eat Stop Eat.” He believes that the key is to consume something that empowers you toward your fitness and nutrition goals. “That way you’ll put your best foot forward and won’t be leaving your outlook to chance.”
Personal Trainer Wisdom: I challenge you to count how many times you say or think something negative (complaints count) in the next five hours. I’m willing to bet that your negative thoughts outweigh the positive. It’s time to train your mind to be positive. Make it a habit. Otherwise, you’ll continue to lose to antagonistic banter across various forms of media, coworkers in your office, and the television show “The Housewives of Orange County.”
About the Author: Michael Moody, Wedding Officiant
Michael Moody—author of the self-improvement book Redefine Yourself: The Simple Guide to Happiness and host of the “The Elements of Being” podcast—is an ordained minister serving Denver and other towns across Colorado. He is a 2023 WeddingWire Couples’ Choice Award winner in both Denver and Chicago (his eighth consecutive year), was named “Best Business of 2024 and 2025” by Three Best Rated, and earned “The Best Wedding Officiant in Commerce City, Colorado for 2024” from Quality Business Awards USA. Since 2012, he has officiated more than 300 weddings.
Specifically, Michael officiates wedding ceremonies in the Denver neighborhoods of LoDo, River North, Washington Park, Cherry Creek, City Park, Central Park, Capitol Hill, Cheesman Park, Park Hill, Highland, Platt Park, Lower Highlands, Sloan Lake as well as the zip codes 80215, 80214, 80204, 80203, 80205, 80207, 80218, 80219, 80222, 80223, 80224, 80246, 80238, 80221, 80022, 80230, 80231, 80202, 80209, 80247, and 80210. Michael also serves as an ordained minister in Golden, Boulder, Breckenridge, Frisco, Aspen, Vail, Estes Park, and more.
If your Denver neighborhood or Colorado town isn’t listed here, no worries! Please contact Michael to propose a wedding ceremony location in a different area!
Weight Loss: The Diet Questions You MUST Ask Yourself
Introduction
Maybe the reason why you’re not losing weight is because you’re not asking yourself the right questions. Write down what you currently eat for 3 days, and then ask yourself the following:
Caloric Amounts
How many calories do you typically consume per meal? Most personal training clients lose weight within the daily caloric range of 1200-1500 calories (you must determine the healthiest amount for you). To do this, you must limit your calorie intake to 3-400 calories per meal. Do they exceed this amount? What food items typically push you over the limit? How will you minimize these items?
2. Breakdown of Each Meal
You always want to eat with intent and choose the most nutrient-dense foods. "Cutting calories is enough for me, thank you, Mr. Personal Trainer," you say. The truth is that you're personal trainer loses 5-10 lbs initially with a caloric deficit. After that, though, you may hit a wall as your body processes the malnutrition of your choices, inflammation, fluctuating blood sugar levels, and more. Consider this - A typical meal should contain the following ratios:
· 45-55% Plant Nutrients/Vegetables (dark green, starchy, red/orange, etc.)
· 25-40% Protein (lean white meat, fish, soy, eggs, vegetables, nuts, beans, etc.)
· 25% Fiber (beans, legumes, fruit, seeds, vegetables, etc.)
What is the typical ratio for each of your meals? Does your meat intake exceed the number of plants on your plate? What do you typically favor for each meal? Are you still following the ‘Food Pyramid’ from the 1970s?
3. Inflammation
Our bodies are equipped to handle quite a bit. Like the rest of nature, the human body has boundaries, too. The following items have been scientifically proven to cause weight gain, inflammation, and more:
· Grains, including whole grains or all-bran products (breads, crackers, rice, cereals, etc.)
· Processed foods (products with additives and preservatives; genetically modified foods; or anything else not in its whole, natural form)
· Dairy (butter, milk, and cheese processed from animals)
· Alcohol, refined sugar, and artificial sweeteners
· Animal protein with high levels of saturated fat (red meat, pork, wild game, etc.)
How much of each item do you typically consume within a meal? A day? What do you choose the most? Which items are you willing to cut out or cut down by 15%? 30%? How will you minimize these foods? What tasty options will you substitute? Are you being stubborn (I kid, I kid, I kid…or am I :p)?
4. Amount of Fruit Sugars, Grains, and Simple Carbs
How much do you consume of these choices within each meal? Is more than 25% of each meal fruit, whole grains, and simple carbs? Ever wonder why vegans and vegetarians struggle with weight loss? It's most likely a result of their consumption of fruit sugar, whole grains, and simple carbs (delicious Girl Scout cookies, ALL breads, rice, crackers, chips, candy, ice cream, and everything else devilish that you crave). Anything above 15 grams of fruit sugar per meal will spike your blood sugar levels... not ideal for losing weight or maintaining stable insulin levels (refined sugars have a worse, quicker-acting effect). Simple carbs, as well as whole grains, can do the same. Disclaimer: The fiber in whole grains will offset this effect to a lesser extent. What is the refined and fruit sugar breakdown of your favorite meals? Are there more nutrient-dense alternatives than your typical fruit sugar, grain, and simple carb choices that will provide the fiber you need?
5. Alcohol
How many calories do you think you consume in a single week from alcohol? If you live in the Midwest, eating and drinking are most likely part of your culture (not your fault :) ). Since alcohol is basically a liquid grain packed with a lot of sugar (of course, there are exceptions), it will also spike your blood sugar levels. If drinking alcohol is part of your diet, what are you willing to exchange in return? In other words…when you order alcohol, what other simple carbs or sugars are you exchanging (i.e., one beer instead of 2 scoops of rice)? What low-calorie, low-sugar alcohol options are you willing to consider to achieve your weight loss goals?
6. Timing of Meals
What time do you eat each meal? Timing is everything, and it usually takes 3-5 hours for proper digestion and absorption. You want to avoid eating more food than your body can process at a given time (you know what happens then). At the same time, you want to limit any nutritional deficiency (who knows how your body will compensate). Do you ever feel stuffed or starved? Do you typically take more or less than 3-5 hours in between meals?
7. Number of Snacks
How often do you snack? You typically eat snacks because you're hungry (or bored...and that's a separate post). Listen to this cue! Erase the idea of snacking, though... It's just a filler food choice. You should always eat with intent, and your body is most likely ready for another meal. Choose a combination with the ratio above in mind—even if it's only 100 calories. What thoughtful combination can you substitute? Should you rearrange your meal schedule instead?
About the Author: Michael Moody, Wedding Officiant
Michael Moody—author of the self-improvement book Redefine Yourself: The Simple Guide to Happiness and host of the “The Elements of Being” podcast—is an ordained minister serving Denver and other towns across Colorado. He is a 2023 WeddingWire Couples’ Choice Award winner in both Denver and Chicago (his eighth consecutive year), was named “Best Business of 2024 and 2025” by Three Best Rated, and earned “The Best Wedding Officiant in Commerce City, Colorado for 2024” from Quality Business Awards USA. Since 2012, he has officiated more than 300 weddings.
Specifically, Michael officiates wedding ceremonies in the Denver neighborhoods of LoDo, River North, Washington Park, Cherry Creek, City Park, Central Park, Capitol Hill, Cheesman Park, Park Hill, Highland, Platt Park, Lower Highlands, Sloan Lake as well as the zip codes 80215, 80214, 80204, 80203, 80205, 80207, 80218, 80219, 80222, 80223, 80224, 80246, 80238, 80221, 80022, 80230, 80231, 80202, 80209, 80247, and 80210. Michael also serves as an ordained minister in Golden, Boulder, Breckenridge, Frisco, Aspen, Vail, Estes Park, and more.
If your Denver neighborhood or Colorado town isn’t listed here, no worries! Please contact Michael to propose a wedding ceremony location in a different area!
"This Hotel Now Has Rooms With Mini Personal Gyms Inside" Review
Introduction
Hilton just made a big announcement! Find out how your upcoming trip can actually take your health and fitness goals to the next level---in your hotel room (from the Health.com article "This Hotel Now Has Rooms With Mini Personal Gyms Inside”)!
Locations
It’s not always possible to keep up with your workout routine while traveling. So one hotel chain is making it easier to cycle, do yoga, or sweat along to a cardio routine video without ever leaving your room.
Last month, Hilton Hotels debuted their Five Feet to Fitness in-room mini gyms, which offer 11 different fitness equipment options just steps away from the bed and nightstand. Eight rooms are currently available-three at Hilton's Parc 55 San Francisco and five at Hilton McLean Tysons Corner in Virginia.
The chain plans to add more than 100 rooms with mini-gyms around the country by the end of the year, says Ryan Crabbe, senior director of global wellness at Hilton. They'll be available in Hilton hotels in Atlanta, Austin, Chicago, Dallas, Las Vegas, New York, and San Diego.
Personal Trainer Wisdom: Is the distance to the gym always the determining factor of whether or not someone exercises? Surprisingly not. Even though most condo buildings in Denver have fitness facilities, most people don’t use them (even though it only takes 1-4 minutes to find them).
The same trend occurs in hotels. Many of my personal training clients have the great intention of exercising during their personal and business travel, but rarely make the effort. Understandably so. Whether they’re at home or on the road, they have plenty of distractions.
How do you make sure you don’t contribute to this trend? What’s the best way to counter your undermining self? Book a hotel room WITH the exercise equipment in it, of course! Not only do you eliminate the “I’m too tired to take the elevator to another floor” excuse, but you’re more likely to make healthy choices with the constant reminder next to your bed.
Yes, the quick access is a great benefit. The psychology behind the access is most important, though. You’re more likely to live in line with your positive health goals if you’re constantly reminded with the appropriate stimuli in your environment. You may not realize it, but such things implant themselves in your unconscious when reinforced. While the reminders may not excite you to run three extra blocks on the way to your destination, you may think twice about the croissant for breakfast. Essentially, Hilton may have just given you the easy answer to staying fit-minded in a new environment.
Workout Equipment
What kind of workout options will guests have? Features include a stationary Wattbike, medicine balls, sandbags, a Bosu ball, TRX, a yoga mat, and a foam roller, among other gear and accessories. Each room also comes with a touch-screen "fitness kiosk" that shows guests the right way to use each piece of equipment. The kiosks are also loaded with more than 200 workout videos covering cardio, cycling, endurance, strength-training, HIIT, yoga, and stretching and recovery.
If guests aren't up for a cycling session after a long day on a business trip or sight-seeing, Hilton still has them covered by outfitting each room with other wellness-related features-such as a meditation chair, protein drinks in a hydration station, and mini Biofreeze packets for sore muscles.
Personal Trainer Wisdom: Although I’m a personal trainer who enjoys the variety that a personal training studio offers, don’t be mistaken: I still believe that you can achieve an unbelievable workout without equipment. Hilton has taken that a step further by providing you with a few key ingredients to elevate a basic workout. No matter your fitness goals, you can achieve a great sweat with their setup. The meditation chair is a nice touch, too. Try to avoid the protein drinks, though. Nothing replaces protein from whole foods, and Hilton’s options may contain too much sugar and be highly processed and inflammatory (not ideal for recovery or weight loss).
About the Author: Michael Moody, Wedding Officiant
Michael Moody—author of the self-improvement book Redefine Yourself: The Simple Guide to Happiness and host of the “The Elements of Being” podcast—is an ordained minister serving Denver and other towns across Colorado. He is a 2023 WeddingWire Couples’ Choice Award winner in both Denver and Chicago (his eighth consecutive year), was named “Best Business of 2024 and 2025” by Three Best Rated, and earned “The Best Wedding Officiant in Commerce City, Colorado for 2024” from Quality Business Awards USA. Since 2012, he has officiated more than 300 weddings.
Specifically, Michael officiates wedding ceremonies in the Denver neighborhoods of LoDo, River North, Washington Park, Cherry Creek, City Park, Central Park, Capitol Hill, Cheesman Park, Park Hill, Highland, Platt Park, Lower Highlands, Sloan Lake as well as the zip codes 80215, 80214, 80204, 80203, 80205, 80207, 80218, 80219, 80222, 80223, 80224, 80246, 80238, 80221, 80022, 80230, 80231, 80202, 80209, 80247, and 80210. Michael also serves as an ordained minister in Golden, Boulder, Breckenridge, Frisco, Aspen, Vail, Estes Park, and more.
If your Denver neighborhood or Colorado town isn’t listed here, no worries! Please contact Michael to propose a wedding ceremony location in a different area!
"9 Ways to Ensure Your Relationship Is Built to Last" Review
Introduction
Stress is probably the biggest obstacle to your weight loss. Surprisingly, the root of change may lie in your romantic relationship at home. Here are the top tips from the Livestrong article "9 Ways to Ensure Your Relationship Is Built to Last” to minimize your stress at home and maximize your focus in the personal training studio.
1. BE PRESENT
The best way to connect with those you love is by being present -- over and over and over again -- says wellness counselor Anne Parker. “Being present means fully engaging in what is being shared between you in that moment, truly paying attention to the thoughts, feelings, and actions you’re experiencing together.” Keep the television off as the two of you share dinner. Switch off your tablet or smartphone in the evening so you can spend time fully participating with your partner -- listening, sharing and experiencing the time you’re spending together. Parker adds that while this may sound obvious and straightforward, think about how often we let ourselves get distracted from truly paying attention. “Without engaged presence,” she says, “relationships quickly wither.”
Personal Trainer Wisdom: All relationships benefit from genuine, respectful interactions. To adequately do this, you must be present without a doubt. With the never-ending distractions and demands from your professional and personal lives, you should really question what you currently offer to your partner. Are you carving out time to interact with them? No matter how long you've been together, are you entirely focused on your partner when you spend time together? I’m admittedly often lured by my phone…we can always justify checking on emails for work, right? In an effort to minimize this habit, I’ve begun placing my phone to the side as soon as I walk in the door after work, and flipping it over (with the sound off). In fact, Sammy and I usually hug as soon as we return home, and then we discuss our day before the television is ever turned on (not an emoji hug). Although I’m not perfect, these little efforts add up. With my newborn son Preston joining the family, a refocus couldn’t be any more critical. How can you be more present?
2. ACKNOWLEDGE THE POSITIVE
While we might have fallen in love with our partners because of their positive traits and qualities, everyday stresses and anxieties can make it far too easy for us to focus only on the negative. “Make sure you acknowledge what’s working,” says wellness counselor Anne Parker, “and give credit for the things that go well even in the midst of conflict.” Try to see that for every one negative feeling or interaction between the two of you, there are five positive ones. This five-to-one ratio, according to relationship researcher and author John Gottman, is typical of stable and happy couples. So instead of focusing on how you wish your partner were different, Parker says, “stay in touch with what you love about that person.”
Personal Trainer Wisdom: You need to keep celebrating the best of each other and the love you share. All people (including me : )) love acknowledgment of the wonderful things they do or the incredible energy they share in the world. You can’t say enough. In a lifetime of imperfections, it is up to you to praise the best of what’s in-between…especially of what you identify in your partner.
3. NURTURE RESPECT
“Respecting each other means remembering that you are two different people, with different perspectives, histories, and ways of being,” says wellness counselor Anne Parker. In a paper published in 2000 in the American Journal of Psychotherapy concerning romantic love and its barriers, the idea of respect is equated to each person taking their partner seriously as a person. The article theorizes that in order to love another in the fullest sense, it is vital to understand and appreciate that your partner, like you, is “the conscious center of her own world, a fellow maker of choices, an entitled holder of rights, values and life goals and an experiencer of joys and sufferings.” Honoring those differences is just as important as valuing the similarities, Parker says. “We all want to be respected for who we are and what makes us unique.”
Personal Trainer Wisdom: This quote is worth repeating: Your partner, like you, is “the conscious center of her own world, a fellow maker of choices, an entitled holder of rights, values, and life goals, and an experiencer of joys and sufferings.” Do you keep this in mind while interacting with your partner? What assumptions do you make about him or her? Are you reacting rather than considering your partner's history and the roots of their perspective? You are entitled to your opinion. In respect to your partner, though, you should take the time to learn “why, what, when, who, how, and where” before passing judgment or making an assumption. Respect is best shown through your willingness to build effective communication. Ask the right questions and give your partner the benefit of the doubt.
4. BE CURIOUS
People want to feel that their significant other is interested in them and cares about what is important to them. Cultivate curiosity and interest in your partner. Don’t presume you already know all of his answers, motives, thoughts and experiences. Making such a presumption distances yourself from who your partner truly is, denies him the opportunity for expression and diminishes intimacy. “Make sure that you regularly create focused time to just talk, ask questions and share the thoughts and feelings of everyday experiences,” says wellness counselor Anne Parker. Curiosity breeds discovery, she explains, “and ongoing discovery about each other keeps the relationship vital and interesting.”
Personal Trainer Wisdom: Over time, your wisdom has evolved through your experiences. You most likely have changed in several ways, and it’s not fair to think that your partner has been static during the same length of time. Be curious. Explore how your partner experiences the world each day. You may be surprised to hear how he or she now interprets a situation or handles a challenge differently the second time. It’s a great opportunity to connect on different emotional and mental levels, and it also opens the doors for additional communication and trust.
5. DON’T GET ATTACHED TO BEING RIGHT
When disagreements occur between you and your partner, don’t commit yourself so fully to the idea that you’re the one who’s right that you lose sight of what’s really important. “Getting attached to being right just creates barriers to resolution and productive action,” says wellness counselor Anne Parker. Most of the time it doesn’t even matter who’s right, she says. “What matters is how you connect, listen, discuss and create the most productive result.”< br>
Personal Trainer Wisdom: You should celebrate the best of life together and seek the best and most reasonable solution possible (together) when confronted with a challenge. There is, and never will be, any value in establishing who’s right or wrong…it doesn’t matter if that’s your focus, shame on you. A relationship isn’t a game or a battle. You need to rethink your approach. Even if you’re not at fault, you add fuel to the fire with this attitude. Sorry, drama queens and kings, I'm talking to you.
About the Author: Michael Moody, Wedding Officiant
Michael Moody—author of the self-improvement book Redefine Yourself: The Simple Guide to Happiness and host of the “The Elements of Being” podcast—is an ordained minister serving Denver and other towns across Colorado. He is a 2023 WeddingWire Couples’ Choice Award winner in both Denver and Chicago (his eighth consecutive year), was named “Best Business of 2024 and 2025” by Three Best Rated, and earned “The Best Wedding Officiant in Commerce City, Colorado for 2024” from Quality Business Awards USA. Since 2012, he has officiated more than 300 weddings.
Specifically, Michael officiates wedding ceremonies in the Denver neighborhoods of LoDo, River North, Washington Park, Cherry Creek, City Park, Central Park, Capitol Hill, Cheesman Park, Park Hill, Highland, Platt Park, Lower Highlands, Sloan Lake as well as the zip codes 80215, 80214, 80204, 80203, 80205, 80207, 80218, 80219, 80222, 80223, 80224, 80246, 80238, 80221, 80022, 80230, 80231, 80202, 80209, 80247, and 80210. Michael also serves as an ordained minister in Golden, Boulder, Breckenridge, Frisco, Aspen, Vail, Estes Park, and more.
If your Denver neighborhood or Colorado town isn’t listed here, no worries! Please contact Michael to propose a wedding ceremony location in a different area!
"The Most Important Thing to Look for on a Nutrition Label Isn't Calories, According to a Dietitian?" Review
If you still believe in the “Calories In/Calories Out” theory (and you’re still not losing weight), you’ll want to read these reasons why you should rethink your approach (from the Business Insider article "The Most Important Thing to Look for on a Nutrition Label Isn't Calories, According to a Dietitian?").
In glaring black-and-white block letters on the side of your favorite cereal, they vie for your attention — calories. Yet while they're the most prominent part of a nutrition label, calories don't tell the full story.
That's according to registered dietitian and nutritionist Nichola Whitehead, who says the most important thing to look for on a nutrition label is not the calories, but rather the ingredients.< br>
"It's what you're putting into your body that counts," says Whitehead.
While calories can provide a very rough estimate of how healthy something might be, they leave out a number of important factors. Calories don't tell you, for example, how satiated or full something is going to make you feel, how beneficial it is for your digestion, or whether it contains the vitamins and minerals you need for healthy skin, hair, and nails.
This guidance can be applied to whole meals as well as processed foods.
Take the following two breakfasts as an example. Meal one consists of a piece of wheat toast with butter, a couple scrambled eggs, and a coffee. Meal two includes a bowl of frosted cereal in low-fat milk, a glass of orange juice, and a coffee. Both meals have almost exactly the same number of calories.
While they tally up identically as far as their calories are concerned, the two plans are far from equal.
The cereal and juice meal is based around sugar and refined carbohydrates, which the body breaks down quickly, creating a constant need to refuel with caffeine or a snack. The eggs and wheat toast meal, on the other hand, is what Whitehead would call "balanced" — it contains the right mix of proteins and complex carbohydrates that your body needs to be properly fueled in the long term.
Because they score high on something nutritionists refer to as the glycemic index, essentially a measure of how a food will impact your blood sugar levels, foods like processed cereals, white bread, and white rice fall into a category known as "empty calories." Foods like this will "give you a rapid amount of sugar, but you’re going to feel hungry shortly afterwards," says Whitehead.
This is where ingredients play a key role in sizing up the content of what you're eating. When you see things like sugar, corn syrup, fructose, or white flour listed as the first ingredients on a food, that can be a good indicator that it's not going to keep you full or energized in the long term. Instead, look for things like whole grains, lean proteins (chickpeas, beans, or chicken breast), and vegetables.
"It's what kinds of foods you eat that matters when it comes to how healthy your body is, how satiated you’re feeling, and how much energy you’ve got," says Whitehead. "Calories are just a tool."
Personal Trainer Wisdom: “A caloric reduction in your diet will automatically result in weight loss” is the biggest weight-loss myth that still resonates with my personal training clients. I don’t blame them. The less food intake, the more weight loss. In some cases, this is true. For instance, if you typically consume 3000 calories per day and cut out 500 calories, this dramatic drop may result in weight loss… initially. There will be a point, just like it has for my personal training clients over the last 12 years, when that will stop, though.
Your body is a very complicated, efficient piece of art that depends on a base of dietary fuel. While you can function on a filler-food diet, it doesn’t change the body’s nutrient-dense requirements. What happens when you don’t choose nutrient-dense foods? Your core system will recruit secondary systems to compensate for this deficit. You may continue to release the hunger hormone, ghrelin, until it receives what it needs. Your body may also slow your metabolism to preserve what it has received and/or minimize stress on itself.
On the flipside, you most likely will be increasing your blood sugar levels with an onslaught of refined (simple) carbs and increasing the amount of inflammation in your body, too…2 important factors that will also affect your ability to lose weight.
Furthermore, as the article describes above, the combination of calories plays a pivotal role in digestion and absorption. What does this mean for you? Any diet that requires a single food as a meal, solely on liquid (unless it is a smoothie), fasting, and an abundance of inflammatory foods/drinks (dairy, grains, processed foods, refined sugars, red meat, and alcohol), may stop your weight loss, increase your weight, and compromise your health.
About the Author: Michael Moody, Wedding Officiant
Michael Moody—author of the self-improvement book Redefine Yourself: The Simple Guide to Happiness and host of the “The Elements of Being” podcast—is an ordained minister serving Denver and other towns across Colorado. He is a 2023 WeddingWire Couples’ Choice Award winner in both Denver and Chicago (his eighth consecutive year), was named “Best Business of 2024 and 2025” by Three Best Rated, and earned “The Best Wedding Officiant in Commerce City, Colorado for 2024” from Quality Business Awards USA. Since 2012, he has officiated more than 300 weddings.
Specifically, Michael officiates wedding ceremonies in the Denver neighborhoods of LoDo, River North, Washington Park, Cherry Creek, City Park, Central Park, Capitol Hill, Cheesman Park, Park Hill, Highland, Platt Park, Lower Highlands, Sloan Lake as well as the zip codes 80215, 80214, 80204, 80203, 80205, 80207, 80218, 80219, 80222, 80223, 80224, 80246, 80238, 80221, 80022, 80230, 80231, 80202, 80209, 80247, and 80210. Michael also serves as an ordained minister in Golden, Boulder, Breckenridge, Frisco, Aspen, Vail, Estes Park, and more.
If your Denver neighborhood or Colorado town isn’t listed here, no worries! Please contact Michael to propose a wedding ceremony location in a different area!