The party is coming and I don’t want to mess up my fitness plan but I want to indulge in the fun and eat, Kent, what do I do?
I have heard that question so many times in my 22 year professional career. Most people would say, “Nope, cant be done”. But I say it can be done. The key is to deplete the body of stored carbohydrates called glycogen. When we eat carbs (pasta, bread, rice, fruit, sugar etc) our body uses it as energy in our blood stream called “blood sugar”. But our body doesn’t need that much to energize the body so we end up eating more than needed and it flows into our muscles and holds the reserves there to help our muscles flex and move our body. This stored energy is called “glycogen”. So if we remove carbs for 3 days before the party and keep exercising, our bodies reserves will become depleted and need to be refilled. Well, here comes the “party” where we can eat whatever we want for 60 minutes. Our body needs to get refilled and will suck in most the sugar anc carbs into the blood stream and the muscles to replenish the glycogen stores for our muscles but stop the feast at 60 minutes to avoid a complete spill over which will go into our fat stores which we don’t want. .
• Why is Sugar the silent killer?
1. Most every human being loves the taste
2. It releases pleasure hormones in the brain
3. After eating sugar a crash can happen craving more (addictive)
4. It’s a vicious deadly cycle
1. Choose smart carbs for best time of day (Bell curve metabolism)
2. Eat protein every meal – never carbs alone – never simple sugar alone
3. Eat fiber with every meal (5 grams) or 20 grams per day. Reason is……
4. Sources are: Multi grain breads, bagels, pasta. Brown rice, Oatmeal. Broccoli,
Spinach, all dark leafy greens, black beans, kidney beans, apples, berries,
Pears, mangos, almonds, and flaxseed.
5. Do not eat late at night (past 830 pm)
6. Eat low carbs after 3pm
7. Ovoid Drinking sugar calories (including fruit juices)
8. Look for Sugar Free deserts/snacks
• Help Your Children
1. Make your kids eat Breakfast – eggs, cheese, yogurt, oatmeal, fiber cereals, turkey bacon
2. Get involved in their exercise routine/habit. Sports, clubs, games, friends. Etc….
“Sugar – The Silent Killer”
1. Spikes Insulin (Hormone that causes weight gain leading to obesity)
2. Lowers Insulin sensitivity
3. Increase blood pressure
4. Can affect absorption of protein
5. Causes water retention (bloating)
6. Makes tendons more brittle
7. Can cause learning disorder in children
8. Can lead to depression
9. Lowers Immune System
10. Impairs body defense to fight off disease
11. Allows mutation of body cells
12. Disrupts absorption of calcium (leading to osteoporosis)
13. Can produce rise in total Cholesterol, Triglycerides, and decrease in good cholesterol
14. Feeds cancer cells
15. Weakens eye sight
16. Creates acidic digestive tract
17. Premature aging by increasing free radicals and oxidation stress
18. Can induce autoimmune disease
19. Increase estrogen in men – Intensify PMS in women
20. Can lower growth hormone (the fountain of youth hormones)
May is here and the snow has stopped (finally) Swim suite season is coming – its now time to get the shorts and tennis shoes out and EXERCISE..
People naturally start to become more active this time of year. We all feel more energized it seems because the days get longer and the weather is warmer.
We aren’t as inclined to go home from work sit on the couch and eat junk food as we watch TV all night. We naturally feel like being more active.
I encourage everyone to find an activity they enjoy such as biking, hiking, jogging, walking, golf, tennis, swimming, etc. Start out slow to get back into the groove of being active again. I also recommend performing supportive exercises such as core training in the gym. Everything we do needs to have core support. This is the center balance of the body such as you abs, oblique; lower back, hips, etc. It is crucial that this center point is strong and stable to avoid injury. The number one weakness I see in all my new clients is a weak core, which can lead to major injury if not corrected. Some exercises I suggest are abs crunches, leg raises, good mornings, stable balance work on a Bosu ball and general squats to name a few.
As you are exercising be aware not to over train in the first couple weeks of your chosen activity. You should not be sore more than 48 hours. If you exceed that then you have slightly damaged the muscle tissue in the body. So many people go gung ho at first and get hurt in the gym and in their sport of choice.
You need to be aware of water intake a well. As you exercise more and the weather gets warmer you need more and more water. Proper hydration is very important for health and performance. General amounts of water for a woman is 80 oz and for a man 100 oz per day. The more active you are the more water you need to drink.
Diet is very important to perform your best at your activity.
I recommend a balanced diet. 5 small meals per day work the best for energy and weight control. Try to avoid empty calories such as sugar foods. Sugar robs your long-term energy right out of your body. Beware of drinking your calories as well such as soda and juices. This does not sustain long-term energy either.
Low glycemic foods such as oatmeal, grain cereals, grain breads, wheat pasta, brown rice, and yams are great sources of long acting fuel for you activities.
Complete protein is important because it helps to rebuild broken down muscle that you have used that day. You must rebuild your muscles to come back stronger and stronger so you can perform better.
Fatty foods are very bad for performance because it steals energy out of your body because it’s hard to process and digest. Heavy oils and fried foods weigh down digestion and slows you down during your activity.
The point of this all is to do all you can to have fun and perform your absolute best.
It’s all about feeling good isn’t it….
My name is Kent Paul (former Mr. Colorado) and I have been coaching individuals in the areas of health and fitness for 22 years. In my personal and professional experience the most overlooked and misunderstood area of human improvement is what I call “Emotional Fitness”. I believe this is the missing link to most people that struggle with getting and staying fit and healthy.
My definition of Emotional Fitness is the ability to channel all mental responses, such as joy, sadness, and anger, into positive outcome. In other words no matter what life circumstance that comes along we strive to find the good or positive that can come of the situation. In my opinion, 9 out of ten times our perception of reality is not accurate. Something that you may seem as a disaster may just indeed turn out to be a positive in your life.
Let me give you an example in my life. On October 21, 2005 I was in a car accident that left me with a fractured neck. I thought my life, as I knew it was over. I was in severe pain 24 hours a day. I went into a dark emotional depression. I did not want to live anymore because I thought I would never be the same again. My negative emotions had a hold on my soul so tight that I did not function for 10 months. It took my family stepping in and getting me the help I needed to start my entire life over again. During that time I had to change my thinking and my emotions or I would eventually deteriorate to the point of death. I had no choice but to learn how to view circumstances in a whole new light. This has led me to develop mental and emotional tools that help me have peace in life. I now have a life that I thought I could never have. I now look at life circumstances as neither good nor bad. I have a faith now that gives me peace that situations that occur in life happen for a reason and not to fight change in the world.
If I never had experienced that level of pain and darkness I never would have changed as a person and I never would have known true peace in living. I now look back and see how my self-talk and mental outlook caused my emotions to hit rock bottom.
Being human means that we are going to have ups and downs in life, there is no way around that. But there is a way to protect your self when tough times do happen. I had a nice conversation with Benn Farrell (sports writer for Douglas County News Press) last weekend about the tough time he has had this last year because of the passing of his mother. He wrote a nice article last week, I encourage you to read it if you have not done so. Benn had a time of darkness, as well, this last year but he is working through it by acknowledging is emotional state of being. He has learned, as I did, that our negative emotions could lead to self-sabotage such as comfort eating and drinking alcohol. As soon as he realized what was happening to him he started to turn to more healthy activities to fill the hole he felt in his heart. He started to get involved in music, friends, and exercise. He soon started to feel better emotionally and physically. He is now living strong again as I am.
When times get tough we all want relief or comfort. I ask that we all turn to healthy activities to fill the void instead of food, drugs, alcohol etc. Find positive activities that you have always enjoyed in your life and dive in to keep yourself busy.
Another story that comes to mind is a past roommate of mine. He was a man in his 40’s that wanted to get in shape and healthy. He would ask my advice all the time. I would repeatedly tell him what to do to get in shape and feel better. Day after day, week after week, I did not see him do anything to help him self. One day I sat him down and said what is the problem? He said,” oh, well. I will start getting healthy and fit when I get a girlfriend because I am a little depressed”. I said ok fine. A couple months later he got a girlfriend so I then said ok lets get going. He paused and said well I am still depressed because I am broke. When I get more money and feel better about my finances I will get fit and healthy. Finally he got a new job and started making more money. I went back again and said ok, lets go. He exercised and ate right for a few weeks and quit again because of other life stressors.
This is a great example of a lack of emotional fitness. He was waiting for life to be just right and feel good emotional before taking care of himself. He does not understand that life will always bring struggle but that does not change the fact that we can always exercise and be fit regardless of feelings.
My life motto is “Don’t let life circumstances dictate positive action”. In other words don’t let our emotions dictate the actions we take on a daily basis. IF you know you should do something, you do it regardless of how you feel that day.
Life is too short to let emotions determine the outcome of our lives. Go out there and be all you can be!!