The Power of Exercise
I know the saying is, “An apple a day keeps the doctor away…” BUT, can we also adapt the saying to, “10,000 steps a day keeps the doctor away…”?
I’m mostly joking… But in all seriousness, daily movement is an incredibly powerful component of our health! Especially for us ladies (keep reading, you’ll see what I mean!). It’s no secret that maintaining a physically active lifestyle has its benefits, as well as its challenges. But today, I want to outline three POWERFUL benefits of movement that will have you jumping out of your chair, and into new, healthy routines!
Cardiovascular Health & Exercise
Just like we have to exercise our muscles to keep them healthy and strong, we have to exercise our cardiovascular system to keep our heart working as it should! The cardiovascular system is responsible for keeping our heart pumping, and circulating blood to all the tissues in our body. When cardiovascular health suffers, it can put you at risk for high blood pressure, coronary artery disease, heart attack, stroke, and more.
Exercise is one key component of keeping the cardiovascular system strong and healthy. In fact, exercise has been shown to significantly help with high blood pressure, improving unhealthy cholesterol levels, improving the body’s ability to respond to insulin, and improving weight status.  All of these factors – unhealthy blood pressure, cholesterol, weight, and poor insulin response – can play a role in the development of cardiovascular diseases.
Studies show that it’s important to aim for getting 30 minutes of moderate physical activity every day. Additionally, it doesn’t quite end there. In addition to getting 30 minutes of exercise a day, it’s important to limit the time you spend sedentary! While you don’t need to be breaking a sweat all day, here are some ways that you can reduce the amount of sedentary time you spend on a daily basis:
- Take the stairs over the elevator/escalator
- Park farther away in the parking lot
- Take a 2 minute break every hour at work to stand up and move around
- Stretch while watching television at the end of the day
- Invest in a standing desk or medicine ball for your workspace
- Go for a walk after dinner
While exercise is important for our physical health, it also can have a significant impact on our energy levels and mood!
Energy & Mood
Don’t you just feel so good after a workout? I know that I do! It’s no coincidence that many of us feel better after we’ve worked out. Physical activity can have a pretty big impact on mental health and energy levels!
When we exercise, our body releases hormones called endorphins. Endorphins can produce a positive, happy feeling (sometimes known as the ‘runner’s high’) which is part of the reason why we may feel really good after a workout. Exercise can also decrease hormones that are attributed to stress, such as adrenaline and cortisol.  So, after one of those days, exercise might be exactly what you need to take a little bit of the edge away.
It’s also important to note that there have been several studies that have shown an important relationship between exercise and mental health, including depression. In a large study completed in 2019, researchers found that odds of depression were reduced by 26% with major increases in physical activity.  In another study, it was shown that just a single session of physical activity could be helpful in reducing both anxiety and depression. 
Additionally, exercise can help improve energy levels, in a couple different ways. Let’s break it down:
- Exercise can stimulate your body to produce more mitochondria, the cellular organ that produces energy. This means that more mitochondria may result in more energy for you to use on a daily basis! 
- Exercise helps improve your cardiovascular circulation. Because the goal of our cardiovascular system is to circulate oxygen to our cells, better circulation means that we are able to do this more efficiently, which we may experience as feeling more energetic! 
- Exercise can help us sleep better. Better sleep = a more rested and more energetic you! 
For a little boost in mood and energy, exercise might be exactly what you need. Let’s now explore another important benefit of exercise – bone health!
Maintaining healthy bone mass is essential. While we don’t usually experience many issues with bones until later in life, we lay the groundwork for our skeletal system much earlier! Women and men reach peak bone mass around the age of 18 and 20, respectively.  We may still continue to build bone density until the late 20s and early 30s, but after then, it tends to level off.
That is, until we get a bit older. For men, bone density may not be an issue until their late 60s or early 70s. However, for women, bone density can be significantly impacted once menopause hits. While this is a natural part of aging, it’s important to take measures to prevent accelerated bone loss and osteoporosis (weakened, porous bones). The good news is that there are plenty of ways to optimize your bone density, and to delay or prevent serious bone loss. Can you guess what I’m going to say next?
If you guessed that I was going to say, “Movement for strong bones!” – you’d be correct! Regular exercise is a great way to build and maintain bone density. Specifically, you want to target weight-bearing movements, like running, jogging, jumping, and stepping. Resistance training, or training to help build muscle, can also be effective in promoting healthy bones. While other exercises, like swimming or biking, have other great health benefits, these do not help with bone density quite as much.
Of course, it also doesn’t hurt to make sure you have the nutrition you need to keep your bones healthy. Remember, collagen is an essential part of the structure that makes up our body, like our skin, joints, and yes, bones. Try Complete Collagen+ risk free for 180 days with our money back guarantee!
- Myers, Jonathan. “Exercise and Cardiovascular Health.” Circulation, vol. 107, no. 1, 2003, https://doi.org/10.1161/01.cir.0000048890.59383.8d.
- “Exercising to Relax – Harvard Health Publishing.” Harvard Health, 7 July 2020, https://www.health.harvard.edu/staying-healthy/exercising-to-relax.
- “More Evidence That Exercise Can Boost Mood.” Harvard Health, 1 May 2019, https://www.health.harvard.edu/mind-and-mood/more-evidence-that-exercise-can-boost-mood.
- Guszkowska, Monika. “Wpływ ćwiczeń fizycznych na poziom leku i depresji oraz stany nastroju” [Effects of exercise on anxiety, depression and mood]. Psychiatria polska vol. 38,4 (2004): 611-20.
- Toni Golen, MD, and MD Hope Ricciotti. “Does Exercise Really Boost Energy Levels?” Harvard Health, 1 July 2021, https://www.health.harvard.edu/exercise-and-fitness/does-exercise-really-boost-energy-levels.
- “Osteoporosis: Peak Bone Mass in Women.” National Institutes of Health, U.S. Department of Health and Human Services, https://www.bones.nih.gov/health-info/bone/osteoporosis/bone-mass.
Recipe – Healthy Baked Caramel Apples
There’s nothing better than a warm, comforting treat to enjoy on a fall day. Finding new, healthy recipes to satisfy my sweet tooth is a must, so I wanted to share with you my FAVORITE recipe I discovered this season. It’s delicious, it’s quick, and it’s actually pretty good for you!
These baked caramel apples are so yummy, and are the perfect treat to end your next stay-in date night, to curb your evening sweet tooth, or even to share with the whole family. And, who doesn’t love getting in your daily fruit servings while enjoying dessert! Haven’t you heard? An apple a day keeps the doctor away!
Apples are loaded with nutrients, such as vitamins A, C, E, K, B vitamins, and some minerals such as potassium, manganese, and copper. They’re also low in calories, high in fiber, and contain powerful phytonutrients that contribute to their amazing healthy benefits.
So, make sure to bookmark this recipe. Between the taste and the health benefits, you’re going to want to make this recipe again and again and again.
Here’s what you need…
- 4 medium/large apples (honey crisp are my favorite, but you can use whatever variety you like best)
- 1 cup rolled oats
- ¼ cup white sugar
- ¼ cup brown sugar
- ½ tsp cinnamon
- ¼ tsp nutmeg
- 2-3 tbsp butter, cold
- 1-2 tbsp Complete Collagen+
Here’s what you need to do…
- Preheat your oven to 350º. Begin by slicing the apples in half, and scooping out the center until the core is gone, and there is a generous hole (you’ll be adding filling to the apple!)
- Note: Once you remove the core, you might start to remove some of the flesh of the apple itself to carve out a large enough bowl for the filling to sit in. While it’s not necessary for the recipe, I love to save the extra apple, and add it to the mixture in step 2!
- In a medium sized bowl, add the rolled oats, sugars, cinnamon, and nutmeg (and extra apple if you like). Mix to combine.
- Cut the butter into small, half-inch sized cubes, and add to the oat mixture. Try to cut in the butter so that it forms a crumbly mixture.
- Add about a ¼ cup of the oat mixture to each apple. Place on a baking sheet, and bake for about 20-25 minutes, or until the apples are soft and golden brown.
- Drizzle with Complete Collagen+ to finish off this sweet treat. You can also enjoy this dessert with a scoop of vanilla ice cream or frozen yogurt!
I love this recipe, because not only does it combine some delicious ingredients that I love, but it’s the perfect treat to add Complete Collagen+. So not only are you getting that lovely caramel flavor, but you’re also giving your body all the amazing benefits that come with it!
Did you try this recipe? Let me know what you think at firstname.lastname@example.org!
Can Medium Chain Triglycerides be Used for Weight Loss?
When it comes to nutrition, new trends pop up every year, and tons of new information along with them. How are you supposed to weed through all the information about new health trends, as quickly as they come (and sometimes go)?
Medium chain triglycerides, also commonly known as MCT, are all the rage right now. But what are they, and why do people think that they’re important for health? One reason is because there has been some indication that MCTs may play a role in weight and fat loss. Before we dive into this health trend, let’s first take a closer look at MCTs. What are they? How do they act in the body?
Medium Chain Triglycerides
Essentially, medium chain triglycerides are a type of fat found in palm, coconut oil, and some dairy sources. These sources of MCTs are processed through a technique called fractionation. Fractionation means that MCT oil is separated from the rest of the plant to use as an individual dietary supplement.
They’re a bit different from the majority of fat we typically eat in our diet, long chain triglycerides (LCTs). LCTs have long carbon chains (greater than 12 carbon molecules in a row), and need to be digested and broken down before they can be absorbed and transported throughout the body. However, MCTs are short enough (between six and 12 carbon molecules long) to be directly absorbed. They are quickly transported to the liver to be used for immediate energy.
Because MCTs are absorbed a bit differently, they have a higher thermal effect in the body compared to LCTs. Basically this means that the body works harder to process this nutrient, and burns more calories in order to do so. As a result, MCTs are slightly lower in calories, about 10-15% lower than other fat sources.
MCT oil has some pretty specific uses. Because it doesn’t need to travel through the digestive system for breakdown and absorption, it is often used to supply calories and essential fatty acids to those with absorption issues. This may include individuals who have inflammatory bowel disease, like Crohn’s or Ulcerative Colitis, or who have shortened digestive tracts.  It also may be beneficial for those at risk or living with cardiovascular conditions, as MCT has been shown to decrease LDL cholesterol (the bad cholesterol) and increase HDL cholesterol (the good cholesterol). 
It has been thought that because MCTs are metabolized differently than LCTs, they may affect our health a little differently. Aside from benefitting certain health conditions, the use of MCT is expanding drastically. Let’s take a look at one specific use of MCT that is being explored – weight loss.
MCT and Weight Management
One reason why MCT oil has become so popular is due to its suspected role in weight management. Sounds great, right? Let’s highlight the available research to see if this is a MCT fact or fiction.
The relationship between MCT and weight is largely due, in part, to the way that MCT affects our appetite. Some small studies have shown that intake of MCTs may play a role in appetite suppression, meaning that they can help us stay more full, longer. This has been shown to be true in a few studies where a few of the hormones involved in appetite suppression, leptin and peptide YY, were elevated after intake of MCT oil. Additionally, individuals who consumed MCT oil reported more satisfaction and feelings of fullness three hours after a meal compared to those without MCT oil. [4-5]
There have also been studies to observe that MCT oil was more effective than olive oil in participants who were attempting to lose weight. Not only were those taking MCT oil more successful in their weight loss goals, but they also had greater fat loss.  This was also observed in another study, in which men who supplemented MCT oil experienced greater fat loss compared to men who supplemented with LCTs. However, fat loss occurred more significantly in those who began with a lower body weight compared to those who started the study with a higher weight.  It’s important to note that there are many other lifestyle factors associated with appetite and weight loss that may have also played a role in the outcomes of these studies.
So, Should You Supplement?
So, should you take MCT for weight loss? While the current research on MCT is interesting, it’s certainly clear that MCT isn’t a magic solution for weight loss. Other factors, like diet and exercise, must be considered. However, there is evidence to support that supplementing with MCT could add some small, additional benefit to weight loss attempts and appetite control. On top of all that, MCT is an easily absorbed source of essential nutrients, and also appears to have an impact on improving cholesterol levels.
Luckily, our Complete Collagen+ is formulated with MCTs, along with Algal DHA (Omega 3 Fatty Acids), and Vitamin E! Give it a try, risk free, with our 180-day money-back guarantee!
- Cabré, Eduard, and Eugeni Domènech. “Impact of environmental and dietary factors on the course of inflammatory bowel disease.” World journal of gastroenterology vol. 18,29 (2012): 3814-22. doi:10.3748/wjg.v18.i29.3814
- St-Onge, Marie-Pierre et al. “Consumption of a functional oil rich in phytosterols and medium-chain triglyceride oil improves plasma lipid profiles in men.” The Journal of nutrition vol. 133,6 (2003): 1815-20. doi:10.1093/jn/133.6.1815
- Cardoso, Diuli A et al. “A COCONUT EXTRA VIRGIN OIL-RICH DIET INCREASES HDL CHOLESTEROL AND DECREASES WAIST CIRCUMFERENCE AND BODY MASS IN CORONARY ARTERY DISEASE PATIENTS.” Nutricion hospitalaria vol. 32,5 2144-52. 1 Nov. 2015, doi:10.3305/nh.2015.32.5.9642
- R. Kinsella, T. Maher, M.E. Clegg. Coconut oil has less satiating properties than medium chain triglyceride oil. Physiology & Behavior, Volume 179, 2017. Pages 422-426, ISSN 0031-9384
- St-Onge MP, Mayrsohn B, O’Keeffe M, Kissileff HR, Choudhury AR, Laferrère B. Impact of medium and long chain triglycerides consumption on appetite and food intake in overweight men. Eur J Clin Nutr. 2014;68(10):1134-1140. doi:10.1038/ejcn.2014.145
- St-Onge, Marie-Pierre, and Aubrey Bosarge. “Weight-loss diet that includes consumption of medium-chain triacylglycerol oil leads to a greater rate of weight and fat mass loss than does olive oil.” The American journal of clinical nutrition vol. 87,3 (2008): 621-6. doi:10.1093/ajcn/87.3.621
- St-Onge, M-P, and P J H Jones. “Greater rise in fat oxidation with medium-chain triglyceride consumption relative to long-chain triglyceride is associated with lower initial body weight and greater loss of subcutaneous adipose tissue.” International journal of obesity and related metabolic disorders : journal of the International Association for the Study of Obesity vol. 27,12 (2003): 1565-71. doi:10.1038/sj.ijo.0802467
Feed Your Hair: 5 Best Foods For Your Hair
You are what you eat.
That is a very true saying.
And think about it…
If you eat healthy foods, you will feel vibrant and healthy.
And if you eat unhealthy junk foods, you will feel run-down and unhealthy.
So, it’s a no-brainer…
We know we need to eat healthy foods to FEEL healthy on the INSIDE.
But what about on the OUTSIDE?
Did you know that what you eat affects not just your body internally…
But it also impacts the way you look externally?
There are hundreds of studies on this specific to all areas of your physical appearance.
But, for today, I am going to focus on one aspect…
There are several foods that are beneficial for your hair quality that also provide nutrition.
Your hair is such an integral part of your everyday appearance, so we want to take care of it just like anything else on or in our body – Whether it be promoting hair growth, softer hair, less split ends, or even fuller hair.
Having a healthy balanced diet is crucial for overall hair health.
The Truth About Collagen For Men
A common misconception about collagen is that it is just intended for women.
And not just collagen, but any type of beauty product for that matter…
But the truth is… Men need collagen too!
And it’s safe to say that we all (both women and men) want to look and feel our best each and every day. Right?
So, for the guys out there…
If you are looking at Complete Collagen+ and wondering, “Can this help me too?”
The answer is…
Complete Collagen+ worked absolute wonders for me (check out my story here)… but that doesn’t mean it is just meant for women…
We can ALL benefit from such an amazing product.
Because all the exceptional ingredients within the product itself deliver noticeable results (keep reading on to learn why each component is so important).
In fact, my husband Scott drinks it every morning in his coffee, and he LOVES it!
So gentlemen… Fear not.
You too can enjoy your daily dose of this delicious anti-aging caramel and reap the benefits – just like my husband and I do!
But let’s get into just HOW this product can benefit all of the MEN out there too!
Benefits of Collagen
Collagen is a key component for
healthy hair, skin, and nails.
And boasts internal benefits like more energy and flexible joints.
These positive results can be enjoyed by both men and women!
But, let’s focus on hair here for a moment… As hair loss is a fear for many… especially men!
A 2014 survey by the International Society of Hair Restoration Surgery, saw that approximately 35 million men in the United States suffer from some form of hair loss while approximately 21 million women are affected by hair loss.
Furthermore, the American Hair Loss Association says that by the age of 35, two-thirds of American men will experience some degree of hair loss… And by the age of 50, approximately 85% of men have significantly thinning hair.
Collagen levels in our body decline as we age and can also decline due to poor habits like excessive alcohol or tobacco use, too much sun exposure, and even excessive intake of sugar.
When we lose collagen in our bodies, it can lead to hair loss.
You see, collagen is a protein that holds the dermal layer of our hair and the follicles together, which in turn keeps our hair strong and healthy.
But, when our collagen production reduces, our hair follicles become brittle. And when the dermal layers get dried up, it can result in hair loss.
It’s clear that hair loss is a valid concern for both men and women. And, collagen is an integral part of having strong and healthy hair.
If you notice a bit of hair in the drain in your shower or some thinning beginning to show, it might be a good idea to start supplementing with collagen. Nip that hair loss in the bud before it takes over fully!
Of course, collagen can work wonders for us beyond our hair line….
Collagen can also give us energy
and can even help with muscle mass.
There are ample amounts of amino acids in collagen – such as glycine, glutamine, and arginine – which play an important role in supporting a healthy metabolism and muscle mass.
Collagen also works to keep the central nervous system healthy which can help us with our energy levels. More energy means more gusto! And we all want that.
Collagen also helps with joint support.
Collagen can work as an important factor in building, repairing and also maintaining the cartilage in our joints.
If you have regular wear and tear, work out a lot, or just have a very active lifestyle; some of your cartilage could be worn or damaged.
This can be problematic as our joints rely on the cushioning that the surrounding tissue and cartilage provide. Once the cartilage is damaged, you begin to get joint discomfort and in some cases morning stiffness (which can make it very difficult to get out of bed in the morning).
Collagen helps support the tissue and cartilage that make our joints work smoothly and move effortlessly.
You might be thinking, “I don’t have joint discomfort.”
Well if you are fortunate enough to experience zero discomfort in your joints… Consider yourself lucky!
But, the truth is, with time your cartilage will wear. Taking collagen as a preventative measure can help avoid that in the future.
So, for the men reading this… it’s clear that collagen is beneficial for you too!
More Anti-Aging Ingredients
Not only is Complete Collagen+ full of collagen… But it also has other super beneficial ingredients like MCTs (medium chain triglycerides), Algal DHA (Omega 3 Fatty Acids), and Vitamin E.
- MCTs (medium chain triglycerides) have been shown to promote healthy weight. In fact, they were made popular by the Keto Diet. They are extraordinary for three reasons… One, they keep you feeling full, longer. Two, they give you an instant boost of energy. And three, they can trick your body into thinking you don’t have to store fat! For this reason, MCTs are actively being researched as a way to control weight.
- Vitamin E plays an essential role in protecting the skin from damage caused by free radicals and supporting healthy immune function. Moreover, many studies have found that free radicals can destroy your hair roots. In fact, vitamin E is a powerful antioxidant that can help protect your scalp against damage. It can also help our skin protect itself better from things like pollution, second-hand cigarette smoke, and sunlight.
- Algal DHA (Omega 3 Fatty Acids) have been shown to help your skin seal in moisture and keep pesky skin-irritants out! Even better… it can also promote hair growth. Omega 3’s are also good for maintaining a healthy heart.
All of these ingredients combined make for a product that both men and women can enjoy to look and feel their best.
What Are You Waiting For?
My husband and I enjoy Complete Collagen+ together every morning! We are living proof that women AND men can enjoy delicious caramel collagen in their coffee each day – striving to always look and feel our best.
Collagen 101: What You Need To Know
We hear so much about collagen… But WHAT is it?
Here is the rundown on collagen:
Collagen is the main structural protein in the extracellular matrix found in the body’s various connective tissues. Since it is the main component of connective tissue, it’s the most abundant protein in mammals – which makes up from 25% to 35% of the whole-body protein content. Collagen consists of amino acids bound together to form a triple helix of elongated fibril, also known as a collagen helix. It is mostly found in connective tissue such as cartilage, bones, tendons, ligaments, and skin.
In simple terms…
It is a protein that gives structure to skin, joints, and bones. Collagen is found in skin, bones, cartilage, tendons, and teeth, and provides structure to the connective tissue throughout your body.
So it makes sense that our bodies need this protein for our skin and bones to not just look healthy but FEEL healthy. It is something that our body naturally produces- and as we age, the amount our body makes can decrease.
One way to tell if our body is producing less collagen, is if our skin has wrinkles or appears to be sagging – it means it has lost its elasticity. And if our joints are stiff – it can also show in our bones- they can become brittle and even break.
Taking collagen may help to improve bone density and keep your bone strength at an optimal level. Not to mention, the benefits it can have for your skin and hair as well! Low collagen levels can even cause hair loss, which is what I experienced!
And the good news is, you generally cannot have too much collagen. Collagen is generally considered to be a safe and nontoxic daily supplement for healthy individuals, and most people won’t experience adverse side effects.
There are foods naturally rich in collagen that we can incorporate into our diet…
Collagen Rich Foods:
- Fish & Poultry
- Egg Whites
- Citrus Fruits
- Leafy Greens
- Bell Peppers
- And more!
Now, collagen is something our bodies does produce on its own… but sometimes we do not make enough. And I knew I wasn’t as it was PHYSICALLY OBVIOUS!
I eat well and eat a lot of collagen filled foods… but I just was not getting enough, so I knew I needed more… but how?
That is when I KNEW I had to create a supercharged supplement for collagen.
Supplementing with collagen is quite popular, and comes with a lot of great benefits…
IN FACT, check out these stats:
A 2014 study of 69 women between the ages of 35 to 55- found that those who took 2.5 or 5 grams of collagen daily for 8 weeks- showed a lot of improvement in skin elasticity, compared with those who didn’t take it.
Another showed that 73 athletes who consumed 10 grams of collagen daily for 24 weeks experienced a significant decrease in joint pain while walking and at rest, compared with a group that did not take it.
It has also been shown to help with bone support. We know that calcium supports strong bones- but adding collagen to that- is like the cherry on top!
A study was conducted on women that took either a calcium supplement combined with 5 grams of collagen or a calcium supplement and no collagen daily for 12 months.
By the end of the study, the women taking the calcium and collagen supplement had significantly lower blood levels of proteins that promote bone breakdown than those taking only the calcium.
The women who took the collagen showed an increase of up to 7% in their bone mineral density (BMD), compared with women who didn’t consume any collagen.
Now- there are more benefits to collagen than just bone/joint support and hair and skin benefits.
It is also said to assist with:
- Immunity Support
- Heart Support
So you know all the great things collagen does for us. You may be wondering what your next step is if you fear you are not getting enough.
Incorporating collagen high foods is a great place to start- but a collagen supplement can also help fill your collagen void.
And trust me- I know that when seeking any type of supplement – quality is always the biggest concern. So one for collagen should be no different!
You want the most top notch ingredients and to ensure what you’re giving your body- is nothing but THE BEST!
If you are looking for a collagen supplement – try Complete Collagen+.
A high quality oral supplement your body will LOVE!
I am living proof of the results.
Try Yours Today >> Learn More Here!