High Expectations - A Health Brief

 

I been up, I been down....so the ZZ Top song goes.  That's me...that's my life...and probably yours as well if you've been around long enough like me! I've been on the wagon, off the wagon, thrown under the wagon...you name it...weight up, weight down.  I've probably lost as much as I've found or found some I didn't intend to, and I swear at times some found me that someone else lost!  Truth is, most of us struggle with the scale and tape measure.  Some longer than others. It's an uphill battle, and honestly we can make it harder than what it really is. What's that you ask? Losing weight, of course! Somehow I feel in retrospect that no matter what I do, I'm still not satisfied.  Is that you? I know one thing, it's a lot more fun and a lot easier to put it on than to take it off.  Surprise....neither happens overnight! However, I intend to cover much more than just body fat issues this evening...I will present you with a potpourri of wellness...healthy eating and discussing the aging process and what to expect....because regardless if you are 20 or 50 and you are reading this....there is one thing we all have in common....we are all growing older each day! Just a  quick hint...the downhill process actually starts in your 20's! So pay attention, stay calm, and read on...

 

So I got to thinking on my way home from work tonight that I needed to write a blog.  Many times I do so simply to lift myself up from feeling low.  I care deeply about health and wellness because I came so close to shutting down a couple years ago. I'm all too familiar with the battle. Perhaps to look at me now, you'd probably think I never had an issue...but oh...yes I did! One that spanned the largest part of my adulthood.  Perhaps you can relate.  Sometimes I can come off so honest, I seem harsh or uncaring...but that's as far from the truth as it can be, and if you know me very well...well, you know that.  I want to help anyone who wants to be helped! Folks, if you think you're getting out of this alive, you have been deceived! Yes, we will all die one day, but personally, I want my remaining years to be full of life...quality life, not quantity ones spent lying in a hospital bed hooked up to equipment keeping me one step from the Grim Reaper! That's just existence...where is the zest in that?  Granted there is no 100% guarantee, but I'd rather 'buy' myself a little insurance and do what I can to improve the odds.  Oil of Olay (a skin care product) used to have a commercial where the model stated, 'Grow old gracefully? I'm going to fight it every step of the way!'  I used to think that was silly...but in my wise older age, you know, I totally get it! Thus, the name 'Rebel-Fitt'!

 

So hang in here with me, this blog may be rather lengthy...but I want to humor you, educate you and motivate you to better health! Can I get an 'Amen'? So, where does one start in the battle of the bulge? Well....right where you are now, of course, you really have no other choice! There is so much to be said, so much to know....it can be overwhelming.  I'm here to help you sort thru the mess so you can be successful!  In fact, I've managed to jot down a small one hundred page list I'd like to share with you.  Just kidding....hahaha....I'll give you the Reader's Digest condensed version! (you older folk can appreciate that comment!)  Perhaps it's best I get this out there first.  Being slim is NOT an indicator of good health, however, being overweight is not healthy. Ok now, before you curl your lip up at me, and 'pfffttt' me off, remember....I've been there, I'm very sympathetic to your situation.  Don't kill the messenger, please! I implore, stay calm and read on! In 2001 I rocked the scale at about 200 pounds....at my height, that's  a BMI (body mass index) of 32.8.  Anything over 30 is considered obese.  25 - 29.9 is considered overweight.  I am now at 22.1.  Yes, that's quite a difference, and believe me, I feel it! I did it, and you can do it too. So I can hear you saying, 'but ok, I need to lose some weight, but I'm healthy....I feel great!' Understand, you may not be considered among the walking dead at this point, but know there are many 'silent killers' out there stalking your health.  Do not be deceived...there are those you will not 'feel' nor know about until you get further down the road. I'm not going to take the time right now to go into greater detail....that's for another day, another blog.

 

Let's get into the meat of the issue...c-a-r-b-o-h-y-d-r-a-t-e-s.  We all love them and typically overeat the wrong ones, like bread...which includes crackers, pastries, cookies and the like. We really need less of those and more of the whole grain types like organic brown and wild rice, sweet potatoes and even white/red/yellow potatoes, oats and other cereal grains.  These are healthy for us.  Over consumption of alcoholic beverages.  Our liver is the largest internal organ, and also the heaviest organ.  It has many important functions, one being it detoxifies chemicals and metabolizes drugs.  It takes about 90 minutes for the liver to break down one alcoholic beverage....how many people nurse a beer for an hour and a half? So, as you can see...it's easy to overload this organ and set it up for problems, which can have a domino effect in other areas. You may not like to hear this, but cut out refined white flour, refined white sugar, fast food, deep fried food, junk food, highly processed and convenience foods and soda pop.  (yes, there is still food left you can eat!) It's radical, I know, but hey, I'm a rebel...what do you expect? Enough said about that! If you need me to hold your hand, I can do that!

 

So, perhaps by now you may realize it becomes more challenging as you get older to stay healthy....that's why it is so, so important to start as young as you can....nip it in the bud! I had some food sensitivities in my mid-20's....took care of them quickly with herbal and natural supplementation (if you know me very well, you know I'm into the 'Eastern' approach to wellness....treat yourself as the whole and connected person that you are!)  Digestive issue chances increase as you age, one of those being what is called 'leaky gut syndrome'.  

 

Moving right along, let's change over to the reason I titled this blog what I did...high expectations. If I haven't said this before, I've at least gripped about my disgust with what I call the 'Hollywood image' and software programs like Photoshop that 'clean up' your appearance. The old saying 'a picture doesn't lie' is no longer the truth. Hey, I long for perfection...believe me, I hate it when I'm human (silly, I know).  We all have imperfections, but human nature dictates we not flaunt those, but rather cover them up, or as technology does, erase them.  When I was a teenager, and was dealing with acne, like 99.9% of this age group does, I used to dream about being 'older' and no longer having to deal with that.  Well, then you find out when you're in your 20's...there's 'adult acne'! Really? *sigh* And depending on other possible issues like hormonal imbalances, you can still be dealing with it into your 30's, 40's and 50's! Ugh! We get so overly concerned about image, that we aren't 'real' anymore, we're a computer generated idea of perfection. Embrace your flaws, and quit trying to grab the next cover of a magazine! You also find out as early as your 30's that body parts don't work like they used to...hair begins to thin, the skin starts to wrinkle. Why is this?

 

There is a substance in our bodies called collagen (I wrote a lengthy blog about it a couple months ago...check it out).  It is the most abundant protein in the human body and is the substance that holds the whole body together.  It is found in the bones, muscles, skin and tendons where it forms a 'scaffold' to provide strength and structure.  The level of collagen reaches a peak around 20 years of age.  That is why you start seeing changes even as early as your 30's.  The loss of this can bring on a condition known as crepey skin....which is really quite creepy....it's unsightly.  Poor diet, lack of proper skin care (quality products used consistently go a long way), exposure to the sun, pollutants in the air, heredity, weight gain/loss...all play a role  in collagen's demise.  However, all is not lost, you can supplement it into your diet with good results. (I'm going to blog on this some more in the near future)  As we age, we all long to find that 'fountain of youth', elusive as it can be...it's not just one thing, but many factors combined  that can slow it down, and buy yourself some time. Face it, you're not going to look 20 when you're 50, so get over it! If you are male, you don't have to deal with the ravages of menopause, although men go through their own 'change'.  Skin care isn't just for the ladies! Reverse the effects of gravity...apply lotions in an upward motion.  Moisture isn't just about creams....drink plenty of water...that would be half your body weight in ounces....if you weigh 150, drink 75 ounces of water a day...and more if you are sweating from exercise or working outdoors in the heat.

 

Oh my....this is getting rather lengthy, and I'm only on page 5 of my 100 pages of notes....*grin* So perhaps I should wrap this up.  There are many life lessons, and nothing so  personally real as learning them in the school of hard knocks! Some things you encounter are more important than others, but certainly your health and wellness is not one to ignore.  It would be so convenient if I could tell you everything you need to know in one article...alas, for as much as I have studied over the last three decades, I still don't know it all, and I came to realize some time back, I never will.  It is ever-changing, and you have to stay on top of it...most people can't, it's too much.  Please be sure to visit my blog, as I will continue to bring you information in this area. We all tend to have high expectations...from our appearance to our financial status. Personal training isn't just about muscles, it's much more.  There's more to health than just a walk in the park.  Nutrition is your body's first line of defense.  I've said it many times, you either feed disease or your starve it.  If you're looking for a 'cure', you're going to find it at the end of your fork my friend! As I say, 'be well, live well, because living 'well' is the best revenge!'

 

 



Collagen Supplements

 

 

There are so many supplements on the market, that it makes it easy to get caught up in the hype.  Just because a product is out there and has a following, does not mean it's necessary or safe.  Never jump on the bandwagon uneducated...do research....not from just one source but from many.  I have several trusted resources that are my 'go to' for reliable information that I have utilized for decades in my self-study.  Since most of these said supplements are promoted by a manufacturer selling their product, searching out an unbiased opinion can be frustrating and difficult.  Of course, their product is 'the best' because they want you to buy it! Stick with me on this blog...it's going to be rather lengthy!

 

Sometimes my interest in something leads me down many paths and ends up being quite time consuming, because sadly there is much conflicting information out there.  I really don't mind, I like to do the research, and then share my findings with my readers.  I figure I am not alone...if I'm interested in some particular item, there are no doubt many other people wanting to be in the know on it as well.  I have made it my mission so to speak to sift thru the hype and present simple, yet necessary details and facts so that each individual can determine if this is something for them.  What works for one person may not for someone else.  However, that being said, consistency in use will determine end results, yet keeping that in mind, most times you do get what you pay for and not all products are created equal.  This is true with probably 99.9% of sports supplements on the market.  Caveat emptor!

 

So, the purpose of this particular blog deals with collagen supplements.  It piqued my curiosity when an advertisement came across my Facebook page regarding it.  One thing that everybody shares in common is that of growing older....we are all doing that every day.  As we do this, our bodies naturally start a declining process known as aging.  Certain things just don't work like they used to. I'm sure most of us have experienced that! It's a part of life....you can accept it, embrace it, or like me, be a rebel and fight it every step of the way! *grin*  Maybe my attitude with that comes from being the youngest of seven siblings...I have a reputation to uphold! Seriously though, I see nothing wrong with doing everything you can to keep your body healthy at any age.  It's a complex duty however, as it's not just doing 'one' thing, but many.  Don't let that dissuade you however, consider it a form of 'insurance', even though there are no 100% guarantees.

 

Most people tend to blame their genes for a lot regarding their body and their health. Jack LaLanne debunked that theory in his book 'Live Young Forever', as he faced these very comments regarding his ability to age so well. (I won't go in to the detail here...read the book...it's great!)  One thing I want to mention early on is when trying something new, always allow proper time (along with consistency) to yield results.  And, just do one particular thing at a time, because if you start numerous regimens, and the results come, you won't know if it was because or one, the other, or both.  When it comes to your skin, know that the epidermis (or the surface layer) is renewed every two to four weeks.  Considering you have three main layers, the epidermis, the dermis and the hydodermis, allow 6 to 12 weeks to actually see lasting results...you've got to stick with it!  And realize it is not a once-and-done thing....it's a lifestyle change.  Why? Because you are continually growing older, so you need to make it a habit. It's a cycle, a vicious one perhaps, but a continuing cycle no less.

I am all for getting nutrients first from quality foods.  Even the most squeaky clean diet however, needs some help in the form of supplements.  That being said, do not let supplements be the 'fill in' for a poor diet....these are not a replacement for eating right, rather  they are complimentary to a well balanced diet. One of my reference sources 'Dr. Wellness' was good for background information about skin composition, but seemed to throw out the idea of getting enough collagen thru diet. I don't agree with that 100%.  As a bit of further searching, 'Health Central' was a great source of foods with adequate collagen to benefit the skin.

Really, it comes down to a lot of fruits and vegetables, and consistent consumption. So, here is the breakdown...vitamin C rich foods like oranges, lemons and strawberries, spinach, cabbage, kale, red peppers, beets, tomatoes, sweet potatoes and carrots.  There is enough variety there that it would be easy to include at least one if not several of these DAILY.  Two tablespoons of beans every day (toss those in a salad and you're good to go), Five to six prunes a day, which contain the absolute highest level of anti-oxidants you can find in a fruit, followed by blueberries.  Salmon, tuna, turkey (consume 2-3 times/week), and one tablespoon of flaxseed daily (be sure to grind up to reap the benefits)  Foods rich in sulfur such as green and black olives, cucumbers and celery are highly beneficial.  What you do not see here are any junk foods...no deep fried foods, no fast food and no soda pop.  This is exactly the diet that turned my failing health around....I speak from experience here.

One thing I gleaned in researching collagen is to apply it directly to the skin is of no benefit at all, because the molecules are too large to absorb into the skin.  However, using avocado oil in face masks and creams will aid the skin's appearance and help with fine lines and such that come as we grow older. (Oh, and consuming avocadoes daily is a good habit to take up)  And guys, this isn't just advice for the ladies...men need to take care of their skin as well! There are many collagen products on the shelves in the form of pills, powders, tablets and liquids.  The two I plan on looking further into are liquids and powders.

A little primer on collagen, 30% of protein in our body is made up of it, and the dermis is 95% collagen.  That's not only important, it's quite impressive.  There are 28 types of collagen in the human body, including type I (the stronger and tougher type) and type III (the 2nd most abundant in human tissue)  When choosing a supplement, type I should be the greater amount, and type III the lesser.  Liquid provides the greatest bioavailability, this is a critical factor in how it is digested and absorbed.  As far as potency, at least 7,000 mg. (milligrams) per serving to see worthwhile results.  Formulation.  This gets a bit more 'scientific', and having not used any of these products, I cannot tell you if all collagen supplements contain this or not, but here is what to look for: hydrolyzed marine collagen, deoxyribonucleic acid, yes....DNA...coenzyme CoQ10, ceramide, vitamin C (at least 300 mg's), hyaluronic acid and chondroitin sulfate.  And check the source....marine (or fish) is the best.  Steer clear of collagen from China, as their standards as rather lax.

Well, this blog on collagen is by no means exhaustive, but is a good overview of the product.  Hopefully, if you are interested as I am in checking into using collagen, you will find it to be a useful springboard to aid you in purchasing the best product there is.  If you have used this, or are going to use this, please share your experience here either by commenting or email me at: rebelfittpersonaltraining@aol.com.  I would be interested in hearing from you.  I will update on what I use and the results I see.  As always, be well, live well, because living 'well' is the best revenge!