Longevity starts with healthy weight!

benefitsofb12Longevity starts with healthy weight!


Do you want to live a long a productive life?  Do you see yourself energetic, active and healthy late into life?  Do you know what your future holds and how much your weight and body composition play in achieving your goals?

Having a better body makes you feel good and look good.  It’s pretty obvious, when you are at a healthy weight  your clothes fit better, your joints don’t hurt and you have the energy, stamina and vitality that healthy weight brings easily.  If you have a healthy body fat percentage, BMI and healthy weight, you are less likely to die from the biggest killers of Americans! Heart disease, cancer, stroke and diabetes risk can all be lessened with improved body composition and a closer to normal weight.

But what is normal?  Fortunately, like other physiological measurements of blood pressure, pulse, respiration rate and blood sugar, normal body composition has also been established and getting to within these normal limits can give you a better quality of life, better life insurance rates, less pain, better digestion and overall better health!

Women should have a body fat percentage between 18-28%, men should be in the range of 10-20% body fat.  These body fat measurements are best found on very specialized equipment, like the InBody520 body composition analyzer that we have at Benchmark Medical Group.

If you have body fat that is above these recommended ranges, you will most likely experience joint pain, less energy, poor sex drive, and fatigue! Conversely, if you have body fat percentages below this range, you can damage you immune system, women can stop menstruation, and overall health can suffer.  Getting into the range will get you looking and feeling better and you will decrease your chance of premature death significantly!

If you are struggling with weight and want real scientific answers to your troubles, the medical weight loss program at benchmark may be just the solution you are looking for.  We have helped thousands of people get fit, toned, and  within normal weight limits using our scientific and repeatable program.

If you have tried other programs and lost weight, but put it back on as soon as the program finished, what did you really accomplish? We can teach you how to lose body fat quickly and safely, give you valuable information on food combining, recipes for delicious healthy food, and lifestyle nutrition support to get you to your goal body weight and keep it off!

What are you waiting for?  The days of tight clothes, poor energy, health risks and poor quality of life can quickly be a part of the distant Waist Sizepast!  Our program changes lives, are you ready to change yours?









For more information about our weight loss programs, please see: http://benchmarkmedicalgroup.com/services-knee-pain/medical-weight-loss-and-nutritional-program To hear what our patients are saying about our amazing facility, please visit: https://www.facebook.com/pages/Benchmark-Medical-Group/265366261277?sk=reviews

Three Mistakes Made on a Weight Loss Journey

Power PlateThree Mistakes Made on a Weight Loss Journey

Don’t be a statistic!,  Diabetes, obesity, heart disease, over use of medications, inability to exercise due to pain or injury, loss of quality relationships due to poor libido or loss of sexual function, and poor life satisfaction all have a final consequence: slow and painful  DEATH!  If you are not living in the body you want, your risk of diseases, infirmary, and death all increase dramatically. Alzheimer’s, Diabetic amputation, hospital acquired diseases leading to death, and depression with your current body need not be a part of your future!  You can change!  You can become the person you know you want to be!  You can regain your health, passion, and start living the life you want!  But on that journey that so often involves weight loss, don’t make these mistakes!

1)      Don’t try to fit yourself into a box-  Every person is very different, we are not all the same!


Are you trying to use the same “Weight Loss” programs that your friends, co-workers and other are using?  Are you using a “weight loss” program that you saw on TV promoted by a celebrity who is getting paid big bucks to sell you their boxes of food?

Understanding that every person is different and unique is often the critical aspect of a successful, lasting weight program.  Metabolic differences, genetics, other health conditions, injuries and current health status all play a major role in the understanding of how and why every individual loses weight, gains muscle, loses fat and improves their body and health overall.  If you want to be treated like a person and have an individualized approach, Benchmark Medical Group of Windsor, Colorado will treat you according to your current state of health in helping you succeed in losing weight, and getting the body you deserve!


2)      Failure to use Diagnostics and Analysis tools for successful weight loss

Failure to measure your differences in your anatomy, physiology, metabolic abilities, genetics, and current health status including strength, range of motion, structure and functional abilities often leads to less-than successful programs.  At Benchmark Medical Group we have the diagnostic tools to give you measurable results in multiple aspects of your health journey; we will analyze you and give you the ability to make a real and lasting change in your weight and overall health.

3)       Not Understanding  Body Composition vs. Pounds lost


If you are using just the scale to tell you if you are successful in your chosen program, you may be missing some information that can cost you your life! Simply losing “weight” without the understand of whether that weight came from muscle, fat or water can set a peron up for losses of muscle mass that can compromise the heart and other vital muscular parts of the body, thus leading to poor long term health outlook. We have state of the art body composition that assists us in your weight loss journey, measuring you with incredible accuracy on how your body is changing! We’ll show you in detail how you are getting more muscle, less fat and the sexy, healthy body you desire.


If you would like more information and to take advantage of our limited time only specials, call us today! Don’t miss this amazing opportunity to get your health back! You can change your life and we can help!


For more information on our weight loss program, please see: http://benchmarkmedicalgroup.com/services-knee-pain/medical-weight-loss-and-nutritional-program

To see our current specials, please see: http://benchmarkmedicalgroup.com/shop/category/current-special-deals

Sugar science: 3 ways fructose wreaks havoc on your health

Sugar science: 3 ways fructose wreaks havoc on your health


(Photo: Health.msn.co.nz)


Fructose is one F-word that should really offend you.

The sweet half of sugar (as opposed to glucose, its more acceptable partner), is one of the biggest causes of “metabolic syndrome,” says Robert H. Lustig, MD, author of the new best-selling book, Fat Chance.

Metabolic syndrome is a cluster of conditions, like obesity, diabetes, and high blood pressure, that essentially leads to most of the diseases that cause early death among Americans—like heart disease, cancer, and dementia. And when it comes to the cause, “fructose is the big kahuna,” Dr. Lustig says.

“Glucose can be metabolized by every cell in the body,” he explains, “but only the liver can metabolize fructose.” So when too much shows up for the party, the liver can’t handle the volume. Here are three reasons that’s bad news for your health:

1. Fructose raises insulin levels. While the liver turns glucose into energy reserves your body can use, it can’t do that with fructose, so the sugar overwhelms the organ. This causes a chain of events that leads to insulin resistance in the liver, which means the pancreas has to release extra insulin. Excess insulin has lots of unwanted effects: it can force extra energy into fat cells, leading to obesity, drive the growth of certain cancers, and more.

2. Fructose creates fat. Since the liver can’t convert fructose into glycogen (the aforementioned energy reserves), it sends it straight to the mitochondria, your cells’ energy-burning factories. “This presents the mitochondria with more energy than they can possibly deal with,” Dr. Lustig says. “They have no choice but to take that excess energy and turn it into fat in the liver.” That fat can then be exported into the blood as triglycerides, which promote heart disease and obesity.

3. Fructose makes you eat more. High insulin levels, caused by the metabolism of fructose, can also block the signaling of hormones that regulate hunger, giving your body a false sense of starvation, causing you to eat more.

So should you shun chocolate cake forever? “Like any poison, the dose determines the lethality. A little sugar is okay, a lot is not,” says Dr. Lustig. Just be sure to read labels, because fructose is lurcking in lots places your wouldn’t expect. —Lisa Elaine Held

Grilled Chicken Fajita Kabobs Serves 4

Grilled Chicken Fajita Kabobs (phase 1-4)Serves 4

A great spicy south-of-the-border summer meal!  (Remember if any of these ingredients are on your food sensitivities list, please use an alternative (Be Creative!) Be sure to let us know the result!Fajita Marinade:

1 tsp olive oil
1 tbsp fresh lime juice 2 tsp chili powder
2 tsp cumin
1/2 tsp garlic powder
1/2 tsp dried oregano
1/4 tsp sea salt
1/4 tsp ground black pepper
1/4 tsp crushed red pepper flakes and a dash of Cayenne pepper (if you’re adventurous)

For the Kabobs:

2 pounds boneless, skinless chicken breast, cut into 3/4 inch pieces
1 red pepper, cut into 3/4 inch pieces
1 yellow pepper, cut into 3/4 inch pieces
1 green pepper, cut into 3/4 inch pieces

In a small bowl, whisk together the oil, lime juice, chili powder, cumin, garlic powder, oregano, sea salt, black pepper, and red pepper flakes.

Place the chicken in a plastic bag with the fajita marinade. Seal the bag and make sure all of the chicken pieces are well coated. Place the bag in the refrigerator for at least 1 hour and up to 8 hours.

When ready to cook, preheat the grill to medium-high heat. Thread marinated chicken, and peppers onto skewers. Discard leftover marinade.

Lightly oil the grill grate. Place the kabobs on the grill, cover, and cook until the chicken is opaque throughout, about 8-12 minutes, turning once or twice during cooking. Transfer to a clean, warmed platter and serve immediately.

Note-if using wooden skewers soak them in water 20 minutes before using.



Sesame Ginger Cod Salad (phase 1-4) serves 1

Sesame Ginger Cod Salad (phase 1-4) serves 1

7 ounces cod
sea salt and pepper
1/2 teaspoon olive oil
1 clove garlic (crushed)
Pinch of red pepper flakes
1 serving salad greens
1/4 tomato (sliced)   

2-3 tbsp of Walden Farms Sesame Ginger dressing( to taste)
2 green onion (chopped)

 Season the fish with the sea salt and pepper.  Heat the oil and garlic in a pan over medium heat.  Add the fish and cook on both sides (about 2-3 minutes per side, depending on thickness).  Assemble the salad with all ingredients.

Use Your Mind to Heal Your Body

Your body’s best friend? Your brain! Cutting-edge research proves mind/body techniques can ease aches, illness, insomnia and more. A skeptic’s guide to thinking yourself well —Erin Bried

There’s a good reason you feel like a goddess when you walk out of yoga class, and it’s not because you finally got your money’s worth out of your gym. It’s because yoga and similar mind-quieting methods have the potential to work as well as many medications at treating what ails you. “We now have compelling scientific proof that the mind can heal the body,” says Herbert Benson, M.D., director emeritus of the Benson-Henry Institute for Mind Body Medicine at Massachusetts General Hospital and author of Relaxation Revolution. The latest promises:

Your body dials down stress. Dr. Benson’s research has found that mind/body practices—meditation, yoga, tai chi, deep breathing, visualization—all elicit the relaxation response, quelling the release of stress hormones cortisol and adrenaline. Your heart slows, blood pressure falls and digestion eases.

Your immunity soars. The relaxation response causes cells to release micropuffs of nitric oxide, a gas that dilates blood vessels and stabilizes the immune system, Dr. Benson reported in Medical Science Monitor. Mind/body methods worked as well as drugs designed to do the same thing, without the side effects.

Your brain grows. As you get older, your brain begins to shrink. But in a study in NeuroReport, researchers discovered that the prefrontal cortex and the anterior right insula, areas linked to attention and sensory processing, were thicker and more robust in those who meditate. “It’s like exercise for the brain, making it stronger,” says Rick Hanson, Ph.D., a neuropsychologist in San Rafael, California, and author of Buddha’s Brain.

Your genes change. Here’s the real slap-your-forehead news: In a study in PLoS ONE, Dr. Benson compared the genes of 38 people, half of whom meditated regularly and half of whom never did. Controlling for other factors, he found that genes associated with stress-related illness behaved differently in the two groups. “These genes control not only stress but also premature aging and inflammation,” he says. It seems meditators’ genes were essentially telling their body to stress less and age more slowly.

Despite the powerful evidence, 45 percent of you remain skeptical of mind/body medicine, according to a Self.com poll, and 2 percent say it’s out-and-out baloney. Read on and we guarantee you’ll change your mind—and your body, too.

As seen in Self Magazine