I decided to write this article after experimenting with my B12 supplementation.  I recently ran out of the B12, B6, Folate supplement I am taking.  I decided not to replace it in order to see how I would respond.  One of my clients described the result of my little experiment by saying, “it was like your belt was slipping.”  I began struggling with energy levels and an ability to stay focused and stay on task.  Therefore, I want to give you a brief overview of the problem of a B12 deficiency.

According to recent information, America is experiencing a B12 deficiency.  It is estimated that as many as 40 percent of us are deficient in this important vitamin.  Some studies show that close to 100% of vegetarians are B12 deficient after six years on a plant based diet.

This deficiency is linked to depression, cognitive impairment, age-related dementia, and Alzheimer’s disease.  Because B12 is so important in the body’s ability to breakdown Homocysteine, B12 is critical in the protection of our bodies against most chronic diseases including heart disease, stroke, migraines, rheumatoid arthritis, cancer, etc.

This deficiency is not limited to those like me who follow a whole food, plant based, nutrition plan.  Just a reminder the 40 percent are those who eat the Standard American Diet, which we all know, is loaded with meat. 

Several factors have lead to this B12 deficiency.  The first factor is increasing age, which causes food-cobalamin malabsorption syndrome associated with changes in our digestive system.  These changes, primarily a decrease of a digestive compound called intrinsic factor, decrease our ability to absorb B12 from our food. 

Second, is the high use of proton pump inhibitors – Prilosec, Prevacid, Aciphex, Protonix, Nexium and Zegarid for the control of gastric acid secretion.  The regular use of these products inhibits the release of B12 from food proteins and increases bacterial development decreasing B12 absorption.

How do I know if I am B12 deficient?  Here are a few things to look for; numbness and/or tingling in the extremities, anemia, fatigue, weakness, confusion, vision problems, and memory loss.  You can have your B12 levels tested with optimal levels starting at 400pg/mL and above.

When you look for a supplement, I would recommend one that has the Methylcobalamin form of B12, and also has B6, and Folate.  This combination is very helpful in lowering Hymocysteine levels.  I purchase my supplement from:

 http://ecommerce.hacres.com/Supplements/HA_Diet_Basics

Benefits of B12:

·         Maintains healthy nerve cells

·         Maintains red blood cells

·         Makes DNA, the genetic material in all cells

·         Aids in proper digestion and the absorption of foods

·         Helps with the synthesis of protein

·         Helps metabolize carbohydrates and fats

·         Plays an essential role in many other metabolic processes

·         Aids in cell formation and cellular longevity 

For more information on B12 go to

http://dietarysupplements.info.nih.gov/factsheets/vitaminb12.asp

Most of the information for this article is from LifeExtension Jan/Feb 2010.  Their website is http://www.LifeExtension.com

Since protein was first discovered in the early 1800’s, it has been elevated to a special place of importance in human nutrition.  The word protein is derived from the Greek word proteios which means “of prime importance.”  Many believed it to be the only nutrient we needed to be concerned about and as it was then protein still today is associated primarily with “meat.”  It has been given the status of the highest quality protein thus rendering plant protein of no real significance.  

What determined the quality of a protein?  The answer is in the Protein Efficiency Ratio which simply means the rate of weight gain from certain proteins.  Animal proteins have a higher rate of weight gain than do plant based proteins.  This is really good if you want to have a cow, chicken or pig grow really big, really fast but I don’t know if that is what we want as humans.  Science has shown us that as we speed up cellular regeneration from higher animal protein intake and higher calorie diets you also speed up the aging process.  Just look at our kids today and you can see the result of high animal protein – high calorie diets especially among young girls with 9 and 10 year olds starting menarche.  Not to mention the high levels of cancer among our children now rated as the number two cause of death in children from 5 to 14 years of age.  Did you know that the average life expectancy for a professional football player is under the age of 60?  

Americans have been convinced that we must get a lot of protein with many protein based diets leading the way.  From proteins arrival on the nutrition scene it has been elevated to the king of nutrition and a status symbol of having arrived.  Meat was expensive and only those that have reached a certain economic level could afford to have it on their plates.  But our government has changed that by subsidies and other incentives to make meat more affordable to most people in the US.  Protein makes up on average about 17 percent of total calories for most Americans with some in our country as high as the upper 30 percent range (Atkins & Atheletes) with over 70 percent of those calories coming from animal protein sources. 

Don’t get me wrong protein is essential to our overall health.  There are hundreds of thousands of proteins in our body that act as enzymes or become enzymes in our body.  Enzymes are the catalyst for chemical reactions in the body and play a vital role in our metabolism.   Proteins also become hormones which make up part of the communication network between organs of the body.  Proteins also make up the structural parts of our cells.  The question is not do we need protein – but how much.  As determined by nitrogen balance experiments our minimal daily requirement would be around 5 – 6 percent of total calories. 

The highest need for protein is during our growing years this is because we are building new tissue.  When do you think you are growing the most as far as a percentage of body weight?  When we’re first born.  We will double our body weight during our first year of life and mother’s breast milk is designed to be our number one food and should be our only food during that time.  I ask this question at work shops and rarely get the correct answer – What is the percentage of protein in mother’s breast milk?  Most people guess in the 20 plus area but the correct answer is 5 percent.  What percent of calories from protein do the healthiest most long lived people on earth consume?  All are at are near 10 percent with a very small percentage of that coming from animal protein.  

The answer to the question of how much protein is right for us to live in thriving health verses surviving health is around 10 percent.  If we look to the healthiest and oldest living people on earth out of that 10 percent of total calories from protein only around 1 or 2 percent of that total would come from animal sources.  Most people believe that if you are on a plant based diet you will not be getting enough protein.  The typical person on a plant based diet will reach the 10 to 15 percent range of protein intake without even trying.  Remember a 100 calorie serving of broccoli has more protein than a 100 calorie serving of red meat.  Oats are 15 percent protein. 

If you want to live in thriving health do what those that are living in thriving health are doing.  Go to any hospital or nursing home and interview the patients there and see what percentage of those individuals are living a whole food, plant based diet lifestyle.  Where do you want to be in your 70’s, 80’s and beyond?  Working your vegetable garden or being a vegetable?  The choice is yours. 

By Mike Inabinett 

Your Health & Fitness Coach

Just this week another client emailed me to say her doctor recommended the Atkins, South Beach or Sugar Busters diet because he wants her to lose 10 pounds.  I will make this statement and you can take it or leave it – Your doctor has no clue how to get you healthy.  Maybe that is too broad a statement as there is a small minority of physicians who promote whole food, plant based diets to their patients. The suggestion made by this doctor to my client is an example of ignorance when it comes to health.  Most doctors in this country have less than one semester of nutritional training.  The educational materials and information for that limited training is provided by those who have the most to profit from people consuming high levels of animal protein from meat and diary sources. 

A major publication has just released a new article telling us how to load up on protein.  The article’s focus is on giving us what they call healthy ways to load up on lean sources of protein.  Here are their “healthy” ways to get more protein in your diet.  My comments are in italics, 

1)     Eat Sushi – Yuk

2)     Eat Eggs – Why?

3)     Eat Ground Sirloin – Never

4)     Limit Red Meat to a Max of 2x’s per week – Better

5)     Skip The Bacon & Hot Dogs – Perfect

6)     Eat Pork Chops and Lean Pork Loin – Ugh

7)     Eat Chicken Tenderloins – Humh

8)     Choose Turkey or Chicken at the Deli – How about tofu?

9)     Eat Frozen Edamame (Soy Beans) – It states by volume this plant based protein has more protein then beef with zero saturated fat.  – Now we are talking

10)                       Eat Canned Salmon – When “what” freezes over!

11)                       Eat Vacuum Packed Sole, Cod, Salmon Fillets or Frozen Shrimp – Eat What?     

According to this magazine and its health professionals, ten of eleven recommendations for loading up on healthy protein focused on animal protein sources.  The one recommendation for a plant based protein is edamame (soy beans).  Plant protein sources such as broccoli and edamame have more protein per 100 calorie serving than the king of protein (red meat) but with zero cholesterol.  So why is it that our government with its Food Guide Pyramid, and most so called Health Organizations in this country continue promoting meat and diary as the primary sources of protein in our diets?  Could it be that the one’s who have the most gold make the rules?  I believe that is the case.  There is far too much research that proves plant protein is superior to animal protein for long term health.  

I would have no problem with this article had it just left out the word “healthy.”  These recommendations are correct if you want to load up on leaner sources of protein because YOU LOVE FLESH!  But what has loading up on protein got to do with health?  Based on The China Study which The New York Times called “the Grand Prix of epidemiology,” loading up on protein would be disastrous to your health.  As a result of the extensive research done in The China Study increased levels of animal protein intake are associated with increased levels of cardiovascular disease, cancer, diabetes, Alzheimer’s, osteoporosis, etc. 

The book Healthy at 100 by John Robbins also categorizes the diets of the most healthy, long lived cultures on the planet and their diets are very low in animal protein.  In all four cultures studied they have very similar diets – whole foods, plant based.  

If you want to have thriving health well into your 70’s and beyond follow the diets of those that have done just that and eat a whole foods, plant based diet.  

By Mike Inabinett 

Your Health & Fitness Coach

PS - Thank you in advance for sharing this post with those you care about.

“The chief health officer for the state of Maryland was asked, “What’s wrong with the Atkins diet?”

“What’ wrong with…taking an overdose of sleeping pills?  You are placing your body in jeopardy…Although you can lose weight on these nutritionally unsound diets; you do so at the risk of your health and even your life.”  Dr. Gregers Newsletter June 2004 & Healthy at 100 by John Robbins. 

The Atkins, Zone and Sugar Busters diets all became the craze a few years ago and some still follow these diets in spite of the fact all of them go against what I believe is our own common sense.  How can anyone believe that you can obtain optimal health while eating a diet that recommends a breakfast of sausage and eggs with butter while limiting the whole fruits and vegetables that are critical to our health? 

It seems we have turned off our common sense in order to satisfy our out of control appetites.  Look around – do we not see the signs of what a diet that is high in animal protein and fat is doing to our health?  Ask yourself this question; How many of your family and friends have died from cardiovascular disease or cancer?  How many have had heart attacks, strokes, or are currently on medication/medications for cholesterol problems?  Are you eating the same foods they are?  Are you expecting a different outcome?  The definition of insanity is to continue doing the same thing but expecting a different result.  Have we all gone insane when it comes to our health? 

All we have to do is look at what happened to our former President, Bill Clinton.  Dr. Dean Ornish, a leading proponent of a plant based diet, advised the President to stay away from high-fat animal products.  President Clinton chose his love of burgers over Dr. Ornish’s advice but changed his tune after receiving a quadruple coronary artery bypass surgery.  What will it take for you to change your nutrition program to a whole food, plant based diet?  Will it be the heart attack, the cracking open of your chest or will it be the diagnosis of cancer? 

“Never in the history of nutrition research has the evidence been more clear and consistent: a high [unrefined] carbohydrate, low calorie, plant based diet is the best for long-term health.  There’s no doubt about it anymore, despite what you might have read in books advocating low-carb, high protein diets.”  From the Okinawa Centenarian Study. 

By Mike Inabinett 

Your Health & Fitness Coach

PS Thanks for passing this on to frineds and family.

It is amazing how quickly family, friends and people in general will tune out health advice that goes contrary to how they want to live.  It seems that any program based on common sense and facts vs. the next scam that comes down the media pipeline is quickly rejected.

While at church one member was talking about getting older and all the pain and disease that come with it as if it is fact and there is nothing anyone can do about it.  I took the opportunity to mention a book I am currently reading titled Healthy at 100 by John Robbins.   The book studies the healthiest and oldest people on earth and looks for common factors that are believed to contribute to their long, healthy lives.  It explains how these people don’t have the same problems associated with aging as we do.  In fact these people are living healthy, active lives into the 100’s with almost no disease. Cancers, cardiovascular disease, osteoporosis, Alzheimer’s and macular degeneration are rarely seen or heard of in these cultures.

Of course there is a complex and diverse explanation to why these people are able to live disease free well into their 90’s and 100’s. However, when it comes down to how they eat there are some solid similarities.  In each of the cultures studied for the book it seems that their diets consisted primarily of whole foods, plant based nutrition.  These people eat fresh vegetables, fruits, grains, nuts, seeds, beans and herbs in abundance, while consuming very little animal protein.

The minute you mention decreasing or eliminating animal protein from their diets is usually when most people will tune you out.  We have been so brain washed by the powers that be to believe we can’t live without animal protein at every meal.  In our country we consume gallon upon gallon of cow’s milk while decreasing red meat consumption to only increase the amount of chicken and fish protein.  The meat and dairy associations have huge budgets.  They have poured millions and millions of dollars into marketing, lobbing government officials, providing education materials for every level of education and funding research that is favorable to their products.  The results have been very profitable for these organizations while devastating to the health of our citizens.  The Dairy Association has done an unbelievable sales job on us so much so that there is not a school child in America that has not been taught the unmatched health benefits of cow’s milk.  It is been pounded into us that milk (animal protein) is the key to our health.

We have been convinced that we need as much as 35 percent of calories from protein (especially if you are an athlete/bodybuilder or a follower of the Atkins Diet).  While the average American consumes around sixteen percent of their calories from protein eighty percent comes from animal sources.  This is very typical for western culture or industrialized nations. When you compare the health of our senior adult population to these healthiest of centurions it is obvious that our eating habits are a leading cause of our health crisis.  While we consume up to eighty percent of our protein calories from animal sources the healthiest and longest living people on earth consumed only about 1 percent of their caloric intake from animal protein while consuming less than ten percent of total calories from all protein sources.

If you want to become a millionaire which one of these two people would you shadow – the homeless man sleeping in a box or the millionaire in the mansion?  The only logical choice is the millionaire in the mansion.  But when it comes to our health we don’t make the logical choice.  Instead of following the people who live the longest healthiest lives (Jack LaLanne) we follow individuals that are sick and in declining health.  It makes no sense.  Millions are tuned out to true health.

Follow along on future posts as I discuss the fundamentals of thriving not just surviving health.

By Mike Inabinett

Your Health & Fitness Coach

PS  Thank you in advance for your comments and for sharing this post with friends and family.

The United States Health Care System is a major topic of debate in our country today and with good reason.  Our current system and the proposed system, with its 1900 plus page document, built around sickness not health.  The problem with our system is that it is all about keeping us sick not about getting us healthy.  Sickness and the industry that drives it is a major player in our economy, it is what drives and keeps funded most of our academic research in our major Universities.

 Are You Or Will You Be Part of The Sickness Industry?

 The Sickness Industry – Products and Services provided Re-actively to people with and existing disease (cold – cancer).  These products and services seek to treat the symptoms of the disease or eliminate the disease.  You only become a customer when you get sick – no one goes joyfully into the sickness industry yet it makes up $1.8 trillion of our nations economy.  What we spend on health care is more than the entire Gross National Product of all but six countries in the world.  We have over 700,000 doctors in the US.  1 out of 6 people in this nation work in the sickness business.  The average adult over the age of 65 spends $400-$500 per month on prescription drugs.  According to the Journal of the American Medical Association there are a reported 2,000,000 reactions to drugs prescribed correctly with the right dose.  100,000 of these reactions resulted in death.  These estimates go as high as 700,000 when you include patients given wrong drugs, or wrong dosages or a combination of these two.  Plus those deaths attributed to other causes.

The Wellness Industry – Products or Services provided Pro-actively to healthy people (those without an existing disease).  These products and services are used to make them feel even healthier, look better, slow the effects of aging or to prevent diseases from developing in the first place.  They are actively trying to avoid becoming a customer of the sickness industry.

Which industry are you participating in currently?  Based on your current lifestyle choices which industry will you be a member of during your senior years? 

Government By The People And For The People 

I don’t believe this statement is true for our Government today.  Regardless of which party is in office they have the facts and if they were truly working in our best interest they would tell us the truth about how to be healthy.  They have and know the facts but due to ego and greed are driven willingly into worship of “the gods of silver and gold, of bronze, iron, wood and stone,” (Ancient Wisdom Text). 

“The National Institutes of Health spend the major of our tax dollars they receive (billions) not on nutritional research but funding projects to develop drugs, supplements and mechanical devices.  In essence, the vast bulk of biomedical research funded by you and me is basic research to discover products that the pharmaceutical industry can develop and market.”  The China Study

 If you want to be healthy and live to thrive during your senior years the answer, and the Government knows this, is very simple; eat a whole food – plant based diet and leave off the animal protein.    

Mike Inabinett

Your Health & Fitness Coach

This underappreciated vegetable is not just for the holiday season.  This low calorie orange vegetable is loaded with potassium, vitamin A and is a great source of beta carotene.  The pumpkin is a potassium heavyweight.  It has 33% more potassium than a medium banana and this is important as it relates to the sodium/potassium balance in the body.  These two minerals work together to maintain a proper water balance in our bodies.  Potassium intake is critical in our culture, where we consume more than three times the amount of sodium compared to potassium.  Many of us can remember back to our football days when our coach gave us salt tablets before games or when ever we had cramps.  How amazing that we survived those hot, humid summer games in the Carolinas. 

Potassium has also been shown to be very important to decreasing the risk of strokes.  In one well documented study, men that averaged 4300 mg of potassium per day were 62% less likely to have a stroke than those who only consumed around 2400 mg per day.  If you have a family history of strokes, it is highly recommended that you incorporate pumpkins and pumpkin seeds into your diet. 

Ladies, it is important for you to know that potassium can also help preserve calcium in the bones for a healthy bone density.  Since our American diet is highly acidic, incorporating alkaline foods such as the pumpkin can help to neutralize the acids in our diet thus preventing the leaching of calcium from your bones. 

It is difficult to go even one day without seeing the ads on TV for sports drinks, and their pitch to athletes and those of us who work out hard enough to loose potassium through sweat.  Instead of the sports drink have a slice of baked pumpkin (you can use a sweet potato also) with cinnamon and a little coconut oil directly after your work out.  It tastes better, satisfies the needs of the body after a workout and is much better than an imitation nutrition drink. 

The pumpkin is a great food, but not only because of potassium.  The pumpkin contains high levels of the carotenoid antioxidant molecules.  Carotenoids are the most dominate antioxidant network in our bodies. Numerous studies have shown that carotenoids help decrease many of the Western diseases such as cancer, heart disease and even arthritis.  Remember that carotenoids need fat for better absorption that is why I added coconut oil to the pumpkin snack after a workout. 

Add the benefit of lutein and zeaxanthin, which are critical for eye health, the 2.5 grams of fiber and you have a great vegetable.  Now is the season to take advantage of all that the pumpkin has to offer for improving our health. 

By Mike Inabinett 

Your Health & Fitness Coach 

PS  The 150 Healthiest Foods on Earth by Jonny Bowden would be a great resource for your nutrition library. 

PSS  Thank you for sharing your comments and for passing this info on to family and friends.

Coconut Oil – The Good Fat 

While talking with a client the other day, I mentioned the delicious breakfast I had that morning – Ezekiel bread with coconut oil.  She immediately responded that coconut oil is bad for you because of the cholesterol and fat.  So this post is in response to the belief that coconut oil is bad for you. 

Let’s address the bad press that coconut oil has received.  The studies that were conducted used a hydrogenated coconut oil, which we all know is loaded with Trans fats.  Any product that contains hydrogenated oils is not a recommended food source.  In fact trans fats have played a major roll in the increased incidence of cardiovascular disease in our country.  Always select virgin or extra virgin coconut oil preferably organic. 

The key to the health benefits of coconut oil is found in its fatty acids called medium-chain triglycerides or M.C.T.’s.  Coconut oil is 92 percent saturated with the majority of fat in the form of M.C.T.’s.  The most predominate M.C.T. is lauric acid, which is known to be antiviral, antibacterial, and antimicrobial.  Lauric acid helps maintain or restore the gut to a healthier digestive environment by killing off bad bacteria while not harming the good bacteria. 

Friday nights we eat veggie burgers at our house!  We use coconut oil to cook with after we discovered the health benefits.  Coconut oil has a low degree of oxidation when heated.  Oxidation causes good fats to go bad.    

Try this for breakfast – a tea spoon of warm coconut oil in a bowl of raw oats, with cinnamon, local honey, ground organic flax seed, and a few chopped dates.  Good tasting and good for you. 

Enjoy, 

Mike Inabinett

Your Health & Fitness Coach  

Today I saw another sports celebrity endorsing a new milk product.  As she explained the importance of cow’s milk to strong bones and the prevention of osteoporosis I thought to myself how we have bought into the lie.  The facts about milk and other animal proteins have been around for years yet the power of certain organizations continues to promote milk to the point of it achieving the status of a super food.  T. Colin Campbell, PhD in The Protein Debate writes: “The consumption of animal-based proteins can lead to a chronic condition known as metabolic acidosis, which has been known since the late 1800’s.  Secondary effects of this condition are extensive and include, for example bone calcium loss…” 

My first clue that cow’s milk is not a health food designed for human consumption was when Jack Lalanne on one of his shows, said cow’s milk is good for a baby cow but not for a human.  This was at a time in my life when my dad and I were consuming several gallons of milk per week.  The result was we both were looking a lot like a calf.  My dad also developed diabetes during this same time.  These words by my fitness idol were very disturbing since I loved my milk.  I soon started cutting back but still was drinking at least 2 full glasses per day. 

Cow Milk and Osteoporosis 

Here is some confusing information concerning milk and osteoporosis – The countries with the highest consumption of milk and other dairy products (United States, Sweden, New Zealand) also have the highest levels of osteoporosis.  But how can this be?  We have been told that more milk equals less bone loss.  Dr. Mark Hegsted of Harvard University says, “people in the US and Scandinavian countries consume more dairy products that anywhere in the world, yet have the highest rates of osteoporosis.” We see a similar phenomenon with countries that have high animal protein to vegetable protein rations – higher rate of hip fractures and osteoporosis.  Then there are the numerous studies show countries that use almost no dairy products (Hong Kong) or that consume a higher percentage of total calories from vegetable sources have much lower hip fracture rates due to osteoporosis. 

What about milk and our young people – what is science showing us?  Science shows that exercise has a far greater positive impact on bone density than milk.  In fact, there are numerous studies that show drinking milk and other calcium products have only a modest benefit to bone density among our young people. 

Acid and Alkaline Balance 

The body is designed to live in an alkaline state and a healthy body will work to maintain this alkaline state.  The consumption of animal proteins creates and acidic environment in our bodies which the body will work to correct.  How does the body correct this imbalance?  The body will use calcium to bring it back into an alkaline balance.  Since animal protein, regardless of the source (cows, pigs, chicken, fish), will elevate the acidity levels of our bodies the result is sacrifice of calcium from the bones.  Ross Home in his book Health & Survival in the 21^st Century, writes, “Osteoporosis is merely the natural reaction of the body trying to protect itself from the internal acidity caused by the intake of excessive protein whereby calcium from the bones is sacrificed to neutralize the acid which if not so neutralized, would cause even greater harm.  Osteoporosis is therefore the lesser of two evils and completely avoidable by avoiding the excessive protein intake which is a feature of the modern diet.” 

If I Don’t Drink Milk – Where Do I Get My Calcium? 

First, if you eat a plant-based diet you need about 50% less calcium then a person on the Standard American Diet (SAD) because you will have avoided metabolic acidosis.  The second thing you can do is go to the same source that cows would go to; dark greens.  A couple of excellent sources of calcium are cooked collard greens (without the fat-back) or kale.  Third, a calcium supplement – look for Calcium Citrate.  For those that already suffer from osteoporosis look for calcium in the form of microcrystalline hydroxyapatite.  During the winter months you also want to add a vitamin D supplement especially in northern climates. 

Other Problems With Milk 

1)      Most allergic food – causes diarrhea, cramps, bloating, gas, gastrointestinal bleeding, iron-deficiency anemia, skin rashes, atherosclerosis, and acne.

2)      Major cause of ear infections in children.

3)      Linked to insulin dependent diabetes.

4)      Linked to rheumatoid arthritis.

5)      Linked to infertility.

6)      Linked to leukemia. 

Milk – does a body good.  Not!  Just like Jack Lalanne said, “milk is for calves not for humans.”  In my opinion you will do your body good by eliminating cow’s milk from your diet, period.

By Mike Inabinett (Coach I) 

Your Health & Fitness Coach 

I can’t tell you how many times over the 26+ years of being a personal trainer I have heard these words “You just wait till you get my age you won’t be able to do that fitness stuff any more.”  When I was in my mid 20’s everyone from 30 up said it; in my 30’s everyone 40 and up; in my 40’s everyone 50 and up.  Now that I am 50 the 60 and up crowd has jumped in full tilt to say again, “You wait till you get my age you won’t be able to do all that fitness stuff.”  I wonder how many times Jack Lalanne has heard those same words and year after year proves the nay sayers wrong.  Jack probably does not hear it much any more since at the age of 94 there are not many left to say “you just wait till you get my age sonny you want be able to do that fitness stuff.”  Jack at 94 still works out everyday, trains clients, and has a full work schedule with personal appearances promoting his various health products.  

Ever since the age of 30 when I was prescribed blood pressure medicine (off after 3 years) I have worked to get in better physical shape as well as live a healthier lifestyle.  Personal trainers are just people and often times we don’t live the life we preach to our clients.  That was true for me especially in my late 20’s.  I thought, as many of us do, that I was invincible and could eat and drink anything and not pay the price.  When the doctor put me on a prescription drug after my weight had ballooned to 240 lbs on a 5’10” frame my way of thinking had to change. 

Walking the Walk – Not Just Talking the Talk 

I changed my diet to a more South Beach Style program and dramatically decreased my alcohol consumption.  I have a glass or two of wine a few times a year.  I have gradually moved my diet to a vegetarian/vegan program – mostly raw food diet with about 95 percent of all meals being uncooked.  As a result all my health numbers are fantastic especially when compared to what they were at age 30.

 Age 30                                               Age 50                                              

Wt. 240                                               Wt. 191                                              

BP 210/105                                       Blood Pressure 110/67

Cholesterol 300+                              Cholesterol 87

Body Fat 20+%                                 Body Fat <12%

Triglycerides 219                              Triglycerides <100

Resting Heart Rate 76                      Resting Heart Rate 46     

As a result of lifestyle choices I am in better shape now then I have been since my mid-20’s.  My goal is to be in better health at 60 then at 50 by sustaining a body fat percentage of 10 percent.  Just check out my first workout as a 50 year old.

Mike’s 50th Birthday Workout

It is so sad to me that we have decided to accept what so many in the sickness industry have told us – “That is just part of getting older.”  “Bull.”  What we should be hearing from the medical doctors is 75 percent of all of your health issues are a result of your poor lifestyle choices – no exercise and a poor diet consisting of too many imitation foods loaded with chemicals, sugars, sodium and fat with little or no nutritional value or fiber.  You are over fat carrying an extra 50+ pounds of body weight compared to when we graduated from high school.  You are further compromising your health with your use of tobacco and alcohol, not to mention all the stress with no sleep because of the desire to have more stuff.

Unfortunately, we don’t want to hear the truth because it is easier to accept the lie and cop out then to hear the truth and have to step up.  It is easier to take a pill to lower blood pressure than to change your lifestyle.  It is easier to have a knee replacement, back surgery, open heart surgery, and take a shot of insulin, etc. than lose the 100 pounds of extra weight you have forced your body to deal with over the last 20 years.  The average adult over the age of 65 takes more than six prescription drugs each day and they blame it all on getting old.  I know there are situations that regardless of our best efforts will lead to illnesses that must be treated with modern medical techniques but this should be the exception.

It is your decisions or your indecisions that will determine the quality of your senior years.  I am going to do everything in my power to make decisions that will help me live a thriving life not just a surviving life until the day I die.  I have chosen to live until I die vs. so many that have bought the lie and just hang on waiting for death to come.  How sad!  Which will you choose?

 By Mike Inabinett (Coach I)

Your Health & Fitness Coach