Pour Some Sugar on Me — Or Not.
Post by Coach Kevin Kurz
This will be the first of many posts on nutrition. I hope to answer many questions as we continue our quest to better ourselves through nutrition and healthy living. Here’s the first of probably many posts on the subject of sugar.
People gain weight for several reasons including genetics, metabolism, insulin sensitivity, and over eating. High-caloric intake with lots of sugar, will lead to an unbalanced insulin-glucagon axis which acts as the storage and transport hormones for blood sugar, and the body won’t be able to process and use up all the sugar in the body, and it will be transported to adipose tissue cells, hence the buildup of fat. This is why it is paramount to maintain an active lifestyle, in order to use up the glycogen stored in our body for energy, and to constantly replenish those stores daily.
There are different types sugar. Glucose (can be from starches or fruits) can be used immediately for energy or it is stored in muscle cells or the liver as glycogen. The brain uses up a lot of glucose, hence when we are not consuming enough sugar, we fall into the “brain fog” trap. Fructose is found in fruits, and is metabolized by the liver before being sent off to various cells of the body, whether it be muscle, adipose (fat cells) or other. Galactose is found in dairy, and along with fructose, can be extremely difficult to digest due to their complexity.
Excessive sugar in your diet can lead to health and life threatening issues such as Type 2 Diabetes, which occurs when our cells become resistant to the effect of insulin. As a result, the pancreas can’t keep up with the demand of producing enough insulin to keep blood sugar levels down. At this point, blood sugar levels skyrocket and a diagnosis of Type 2 Diabetes may be made.
Here are just a few facts on the rising epidemic of diabetes in the U.S.:
- 5% of the US population have diabetes – 25.8 million children and adults.
- Researchers from the Jefferson School of Population Health (Philadelphia, PA) published a study which estimates that by 2025 there could be 53.1 million people with the disease.
Overweight and obese people have a much higher risk of developing Type 2 diabetes compared to those with a healthy body weight. People with a lot of visceral fat, also known as central obesity, belly fat, or abdominal obesity, are especially at risk. Being overweight/obese causes the body to release chemicals that can destabilize the body’s cardiovascular and metabolic systems.
Recent research on the effects of sugar as a potential cause of cancer take into consideration the harmful effects that sugar has on metabolism. Cancer is characterized by uncontrolled growth and multiplication of cells, and insulin is one of the key hormones in regulating this sort of growth. Therefore, elevated insulin levels (a consequence of sugar consumption) can contribute to cancer growth.
This information isn’t meant to scare you. It’s to get you thinking about what you are eating, and what changes you can make in your diet now that may influence your health for years to come. We all want to live healthy and prosperous lives, unencumbered by health-related issues that limit our ability to perform any task, be it physical and mental.
50 Box jumps with step down (24/20)
50 Wallballs to 10’ (20/14)
50 Toes to bar
50 Box jumps
**Inspired by CrossFit Games Regional 2014**
Compare to Jan 14
And Coming Thursday
1min Power cleans (135/95)
1min Jerks (135/95)
2min Power cleans
3min Power cleans
**Inspired by CrossFit.com**
Compare to Jan 15