Danger Sugar Facts – Stop The Madness

Danger Sugar Facts – Stop The Madness

“Sugar – The Silent Killer” by Kent Paul

• 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

• Solutions:
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”

Sugar Can:
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)

 

To join my 90 day fit challenge go to http://www.kpaulcoaching.com/90-day-fit-challenge/

For a 20 minute free consult please email me at kp@kpaulcoaching.com

Spring Into Shape

Spring Into Shape

Spring into shape

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….

Have a fun spring

To join my 90 day fit challenge go to http://www.kpaulcoaching.com/90-day-fit-challenge/

For a 20 minute free consult please email me at kp@kpaulcoaching.com

Emotional Fitness

Emotional Fitness

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!!

To join my 90 day fit challenge go to http://www.kpaulcoaching.com/90-day-fit-challenge/

For a 20 minute free consult please email me at kp@kpaulcoaching.com

Type 2 Diabetes – There is a Cure!

Type 2 Diabetes – There is a Cure!

Are you over weight? Are you fat? Are you obese? If you answered yes to any of these questions you may be at risk of Type 2 Diabetes
In March, I was a featured speaker at the American Diabetes Association expo at the Denver convention center. In just one day being at this expo, over 500 people were diagnosed with type 2 diabetes. I have been teaching and working in the health and fitness field for over 15 years and I have never been more shocked. I have read the reports and seen the stories on national news, but I seeing this with my own 2 eyes really changed my perspective. On that day, I told myself I have to do whatever I can to help Colorado and this country.
This disease can destroy your kidneys, your heart, your eye site, cause loss of limbs, and can kill you. Over 23.6 million people have diabetes. 95% of these people have type 2 diabetes. $174 Billion dollars is spent each year treating this disease. The thing that drives me crazy is most cases can be prevented because 57 million people have “pre-diabetes” which means they are on the border having the full on disease.
So, how does this happen to us? The leading cause of Type 2 diabetes is obesity. When an individual continues to have poor eating and exercise habits, the body can start to malfunction. Becoming over weight and then obese usually involves a high sugar and carbohydrate diet. When this is consumed the pancreas has to produce insulin to regulate your blood sugar. Insulin is needed to push the blood sugar, called glucose, into the muscle cells. This organ can ware down and not produce enough insulin or your body can build a resistance to insulin from encountering so much insulin over a period of time. When the glucose doesn’t get into the muscles, you start feeling very fatigued. The blood stream will now have too much glucose in it and will start to damage your organs and tissues. This can result in you having to inject insulin into your body many times per day for the rest of your life.
What is the solution? Well we have to look at the leading cause of this, which is obesity. You may look in the mirror and say, “well, I may not be super fit but I’m not obese”. If you are a man and over 25% fat or a woman and over 30% fat you are at serious risk and are considered clinically obese. Studies show that by the year 2012 70% of the United States will be obese. Our country is spiraling out of control. In fact, I recommend you come get checked right away. This is what I call awareness. You can’t ignore your health forever or you may wake up one morning and have a non-reversible disease.
I am going to take a moment to call out all those parents that have over weight kids, you know who you are. I know I may receive some hate mail because of this, but I do it because I care about people. The last few months I have been asking parents around town why they feed their kids food they know is bad for them—McDonald’s, Taco Bell, pizza, Mac n cheese, frozen fried foods, candy, etc.. I look around and see over weight parents feeding there over weight kids junk food that has no nutritional value. Then I sit around and watch you and your kids get fatter and fatter. One out of three children are obese and are pre-diabetic. Do you know that 50% of fat kids become fat teenagers, and 70% of fat teenagers become fat adults? Why would you do this to your kids? Don’t’ you love your kids? Why are you putting a lifetime curse on them? Are you that lazy, or that misinformed? I cant’ believe the things I see all around me. If you love your children and love yourself then stop killing them and yourself. What are you thinking? I know everyone is busy but you must take time and prioritize the health of the kids. Realize what you are doing. STOP THE MADNESS!!

Once we build awareness, the next step is to commit to change.
Please realize there is a big difference from wanting to change and committing to change. This is taking motivation into action. For example, tell your family that there will be no more fast food except for once a month as a treat or a prize. Do not make dessert an automatic thing after dinner. This too, should be a treat only. Have some sugar free pudding or Jello instead. I would also encourage all parents to get there kids involved in some kind of after school activity—Football, baseball, basketball, gymnastics, swimming, karate classes, etc. Something that keeps them active, not just sitting around playing the wii.
You must be committed to change your bad habits. Lets talk
Nutrition first. The number one concern is to ease off the need for insulin so the pancreas will be less stressed. Cut out all sugar and white flour for 4-6 weeks. Add complete protein into every meal and snack throughout the day. Adding good fats into your food plan will help regulate your blood sugar. Eating 5 small portion meals everyday will help keep your insulin under control. A good example breakfast is as follows: egg white omelet, 15-grain toast with natural peanut butter spread. Here’s a good example of lunch: grilled white fish, brown rice, veggies with olive oil dressing, Dinner could include: grilled chicken, salad, mixed green veggies, with olive oil dressing. Make sure to include a mid morning snack and a mid afternoon snack. Do not eat after 8pm. drink as much water as you can. Bottom line: NO SUGAR!!!!!
I want to challenge all of you out there to exercise 30 minutes per day for the next 30 days, no exceptions. Make sure you break a sweat every time you workout. Most people create a new habit of change at the 30-day point. Find a friend or family member to commit with you to make a change in your life. Ask yourself, “do I love myself and my family?” If either of these answers is “yes,” then make a change in your life. Don’t wait. Start today.
If you need help with this transition feel free to email me at kp@kpaulcoaching.com

God bless and remember to always –RISE ABOVE

To join my 90 day fit challenge go to http://www.kpaulcoaching.com/90-day-fit-challenge/

For a 20 minute free consult please email me at kp@kpaulcoaching.com

Sugar That Kills

Sugar That Kills

“Sugar That Kills”

Beth Amen came into my office in Castle Rock, Co back in January after reading an article I wrote about health and fitness. She was very unhealthy and miserable at that time. We sat and talked for an hour about what she had been going through since 1999 when she was diagnosed with Type 2 diabetes. She just had her son and was walking around at 250lbs. Beth was taking all kinds of medications to find a way to deal with this disease. Her doctor had her on Metformin then Avandia, and went as far as taking a drug called Byetta, that is made by venom from reptiles, which was obviously very extreme. Over the years the diabetes, along with the medications, was starting to shut down her kidneys. Beth was starting to get very desperate and depressed.
The day that we met in my office was a very scary and stressful day for Beth because she needed to tell someone how she was feeling and how desperate she was but she knew it must be done. She began to tell be how severe it really was. Her fasting glucose levels were over 200 (normal is 90). Her A1C count was 9.9 and normal is 5.5.
If she did not do something fast she was in big trouble. Beth told me that this was her ROCK BOTTOM and she would do anything to get better. This was music to my ears because when people are in this position in life true change can happen.
The last year and a half Beth has followed my nutrition and exercise plan to the best of her ability and has transformed her life. Her fasting blood sugar is now below 110, her A1C count is now at 5.5, and her Triglycerides have gone from 250 down to 112. She has literally saved her own life. She is no longer on any medications what so ever. She says, “Now my medications are eating right and exercising.” “I now am aware of the choices I make on a day to day basis.” “I now make exercise a regular part of my day, my routine, and it has become a habit.” “If I can do it, anyone can do it,” says Beth.

Kent Paul / Former Mr. Colorado

To join my 90 day fit challenge go to http://www.kpaulcoaching.com/90-day-fit-challenge/

For a 20 minute free consult please email me at kp@kpaulcoaching.com