Right To Eat – Exercise It Wisely

cp-ss-fatguy-2Man sacrifices his health in order to make money. Then he sacrifices money to recuperate his health…. He lives as if he is never going to die, and then dies having never really lived. -Unknown

Right To Eat – Exercise It Wisely.

Life didn’t always come with the guarantee of three squares a day. Our earliest ancestors were hunter gatherers. The human body, the survival machine that it is, kept the species alive by hoarding calories. If you were fortunate enough to eat more in a day than your body required it stored it as fat because tomorrow just might be lean and you could live off your fat until the next kill or find.

Even after evolving into agricultural age of farming and domestic livestock, the right to eat still wasn’t guaranteed. Bad weather could wipe out your crop for the year or disease could infect your herds. Still our calorie hoarding survival machine bodies worked to keep up alive.

It wasn’t that long ago that fresh fruit was a seasonal part of the human diet. You ate it in the fall and added a layer of fat which got you through the winter. Now fruit (and fruit sugar) is available all year around and your body will hoard those excess calories anticipating the coming winter and scarcity – which never comes, at least here in America, so you keep packing on the fat. This is not only a local or national problem but has become a world wide epidemic.

“Once just a problem of wealthy nations, obesity now impacts countries at all economic levels, bringing with it a wave of ill health and lost productivity.” – Harvard School of Public Health.

Living in America, the greatest nation on the face of the earth, pretty much guarantees you the right to eat. But with every right comes a responsibility and consequences for our choices. The consequence for ignoring your health is that it will go away and with it, everything you’ve worked for and fought to acquire.

Solving a national problem can be difficult. But what about the ill health and lost productivity that may affect you personally? There are answers that can improve the quality of your life and changes that you can implement beginning today that can improve your health outcome.

In closing I’d like to suggest that you think about the important things you have; family, faith, property, wealth and health and to ask yourself if you’ve focused enough on your health then re-balance your priorities if you need to.

Here’s three tips to help you wisely exercise your right to eat.

  • Learn to read food labels and cut back on sugar. Of the 600,000 food products available, over 80% have added sugar.
  • Begin to eat more meals that are lean and green. Lean protein and green vegetable. A steak and potato is less than ideal. Try a steak and broccoli (at least sometimes).
  • Eat less processed foods (and more whole foods). These foods are typically high glycemic (which I’ll will cover in a future article).

Fourth and finally, if you are ready to (d)evolve and trim down that calorie hoarding survival machine that you inhabit, try coaching for a change.

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More Important Than The Goal

GoalsWhat you get by achieving your goals is not as important as what you become by achieving your goals.

– Henry David Thoreau

More Important than the Goal.

On June 17 I wrote a blog entitled “60 the New 50” and that I intended to meet my son in Wyoming in July to see if could scamper the two mile 2000 vertical feet to the top of Medicine Bow Peak 12,013 above sea level, in under 2 hours. On July 25 we arrived at the summit in an hour and fifty minutes – not to bad for a 60 year old guy coming from Saint Louis about 500 feet above sea level.

Summit Success

Summit Success

Having Reached My Goal, Now What?

This is where people that I coach get tripped up. More important than the goal itself is what comes next? Let’s just say a person has a goal to lose 50 pounds. Once they achieve that goal what usually happens? They think they are rewarding themselves and revert to their former poor dietary habits. It’s called yo-yo dieting and is very unhealthy.

How would it sound to you if you knew I’d been training for this hike and climb for 2 months, then once achieving my goal, become a beer drinking couch potato?

What is more important than the goal is to take some time to reflect upon what achieving it has caused you to become, and what is next for you in your life.

When it comes to weight loss, what have you become? Stronger, healthier, vibrant, confident and more energetic? So the important thing to do is to is to discover “your why” for living. Are you alive on this planet for a purpose, to complete a mission or to fulfill a divine destiny? What is your passion? Maybe it’s service to your fellow man, or travel or philanthropy. All of which will be enhanced your your good health or hindered by your poor health.

For me, my why includes being actively around for my children, grand children, family, friends, engaging life in the sand volleyball courts and (candidly) I need a little more time to correct some mistakes I’ve made. For me, summitting  Medicine Bow Peak this year is just a prelude to a some Colorado “14er” calling my name on my 61st birthday. And having that in mind helps me make healthy choices moving forward.

How about you? Maybe you or someone you know is ready to evolve to a better state having recognized that their current path will not turn out well and will be a disappointment. If you are ready to make things different, try coaching for a change.

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Nutrition Facts

sugar in orange juice“Education consists mainly of
what we have unlearned”
– Mark Twain

Nutrition Facts

One of the first things you should notice (in the image on the left) is that the Committee On Divine Design didn’t feel the need to put a “Nutrition Facts” label on the orange.

Next, I have a question for you. You’ve probably noticed that the orange juice has over twice the amount of calories and sugar than the original, but what’s missing from the “All American” breakfast beverage?


Fiber, both soluble and insoluble work together in the intestine to slow the absorption of sugar (and carbohydrates), and therefore allows your insulin levels to remain in a healthy (non fat storing) range.

If you want a sugar buzz, and don’t want a Coke first thing in the morning, have a glass of orange juice. But you’ll have to be willing to endure the “crash” afterward, once the pancreas and liver do their jobs. By the way, as I understand it, fructose (fruit sugar) and alcohol go through a similar metabolic process in the liver. So drinking the OJ is similar to having a beer or shot of vodka, only without the buzz. After I made this photo, I poured the OJ down the sink because given the choice, I’ll take the vodka.

sugar in cokeSpeaking of Coke, I bought a bottle and made a photo of the “Nutrition Facts” label.  (When Coke first came out, I think it was served in 6oz bottles and maybe people would have one a week – not so bad.) Anyway, there’s 65 grams of sugar in a 20oz serving of Coke now a days. After I made the photo, I gave the bottle to a friend. Hmmmmm…. Maybe I’m a lousy friend.

Speaking of sugar, how much should one consume on a daily basis? The World Health Organization is dropping its sugar intake recommendations from 10 percent of your daily calorie intake to 5 percent. For an adult of a normal body mass index (BMI), that works out to about 6 teaspoons — or 25 grams — of sugar per day. But if you go by the Iowa normal BMI (35) you could raise the intake to 30 grams.

As parents, my wife and I didn’t believe in feeding our children cow’s milk. (That was our choice, but it drove her parents crazy and they’d sneak the kids a glass of milk when we’d visit. Oh well, they survived both our parenting choices and the grand parents meddling.) We did make sure they had calcium and vitamin D in their diet. As new borns we used breast milk, and after that healthy foods and goat’s milk when we could get it. As an adult, I’ll start drinking milk when I see a cow drinking milk (my choice, not a “fact”). As far as I know, only calfs drink milk. But that’s beside the point. Feel free to feed your kids milk if you like, but here are a couple more nutrition facts.

label-chocolate-milkThe low fat white milk has 11 grams of sugar (lactose) along with 8 grams of protein while the chocolate milk has 28 grams of sugar. When you do the math that’s 17 grams of added sugar. Another way to look at it is a glass of milk plus 5 oz of Coke. I wonder if this has anything to do with childhood obesity?

My intention was to title this blog the “5 breakfast foods you thought were healthy but aren’t”, however I’m already over 500 words and that’s about where I like to end it. To be continued though…

Feel free to “Speak Your Mind” at the bottom of this page. I enjoy hearing your thoughts – pro or con.

If you or someone you know is struggling, or just simply hates the way they look and feel, and have failed with diets and life-style changes, maybe coaching would help.

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Addicted to Sugar

sugar-addiction“We’re Toast as Country”
– Dr. David Kessler
Former FDA Commissioner

Addicted to Sugar

While shopping for my lean and green Memorial Day Meal I couldn’t help but to notice food selection of three over weight teens going through the self-check out at the same time.

As a blogger and health coach I’m always on the look out for fodder to build a good article around so while I feigned urgently checking my Facebook, I took this candid photo and as luck would have it, they left the receipt in the printer. Fifteen dollars of pure … well from the teen’s perspective pure heaven, but from the coach’s perspective pure sad addicted to sugar damaging choices.

Why do I say sad? If habits don’t change, what will this boy’s physiology and health status be in 20 years? How about quality of life or productivity?

One of the requirements of coaching is caring. But why should you care? If current trends persist, “Medicare will collapse under the weight of a third of Americans having diabetes and associated chronic disease”, (paraphrased) Dr. Robert Lustig, University of California San Francisco.

This article is not in judgment of the boy. The obesity epidemic began a good 10 to 15 years before he was born. He is a product of the culture, marketing and food environment of his time. Sadly that won’t change the consequences of his choices.

Like tobacco use, life-style and personal choice as it relates to the obesity epidemic issues are already a public safety and financial issue because it affects insurance rates and the delivery of medical care. The solution for this problem will require changing the environment with public policy and holding food and marketing companies accountable for what they are selling which will take some political will. As a coach, I’m doing my part in the grass roots movement to get Americans healthy again.

What about you? Do you know anyone who’s addicted to sugar? If this article resonates,you can create your own environment of health within your home and sphere of influence. If you are one of the two thirds of Americans overweight or obese and want some help, please don’t hesitate to contact me through the form just below the video. If you care to comment, please don’t email me. Use the “Speak Your Mind” feature at the very bottom of the page so that other readers might benefit from your remarks.

Finally, I’ve included the trailer for the documentary “Fed Up” for your convenience. It’s only 2 minutes 25 seconds and worth a watch. I highly recommend seeing the movie or renting it when it becomes available.

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Coach Mike Winslow

coaching-icon-300x293Coach Mike Winslow

For some time now I’ve been contemplating the role of Coach Mike Winslow as it relates to the service I provide. Depending on your experience and gender, the word coach could have several implications. For example, type in the word “coach” to Google Images and 95 percent of the images are from the Coach Leather Company – ladies, you know what I’m talking about. Maybe for the current or former college athlete the word coach could conjure up images of the famous basketball coach Bobby Knight. Any football fan is familiar with the name Vince Lombardi and if you are a St. Louis baseball fan, you no doubt have heard of Herzog, Torre and La Russa.

But coaching has evolved in recent years from being primarily associated with athletes to a much broader application in professions. Who hires or uses coaches today? CEOs, entrepreneurs, pastors, actors, singers, students and those who desire to make an improvement, either personally or professionally.

All coaches regardless of the sport or profession have at least one thing in common. The passionate desire for success and for winning however that is defined. In order to achieve this goal they have to bring out the best in the individual or individuals that make up the team.

What I bring to the table as a coach is insight, inspiration, and influence that can help my clients effect the change they are looking for in their lives.

Insight is gained by listening with an empathetic ear and asking the right questions. Inspiration is discovering that latent desire or dream within in a person that may be buried by experiences and past failures. Influence is exercising that gentle and encouraging sway down that road that we have defined as success.

The coaching I provide is based on relationship, trust and rapport – not the old fashioned idea of having you run wind sprints until you puke. However, as I coach, I am only half the equation. My clients still have to show up to the ball park, take the training, study, swing the bat and run the bases. That said, success is possible for anyone willing to get into the game and play ball.

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Serious and committed candidates can enroll for a free coaching session and added materials.
  • Your confidential comments for the coach. (To comment on the article publically, leave your remarks in the "Speak Your Mind" box below.)