If you’re short on time and you want a better butt, you want and need the best hamstrings exercise, and the best hamstrings exercises require sleep. Exercise and sleep go hand-in-hand. That’s the simple truth. The nature of the exercise featured here make sleep far more important for you if you hope to reap the rewards though. In this post, I’m going to break down a recent study by the American Council on Exercise that further verifies this essential truth.

Why Best Hamstrings Exercise?

You may be wondering why I’m not focused on the gluteal muscles – your actual butt muscles. The imbalance between the hamstrings in the back of your thighs and the quadriceps (front of thighs) that is typical for most adults can lead to injury if you ignore it. If your hamstrings are 50-80% weaker than your quadriceps and you go right for the “glutes,” you may end up injured instead of stronger.

Since your body works with a combination of muscles, not isolation of muscles, you really can’t focus on spot toning without paying attention to what else is going to be affected. Using the best hamstring exercises will contribute to a stronger, more muscular butt and reduce injury risk, too.

The ACE study compared nine exercises to the lying hamstring curl machine found at most gyms. The machine is known as one of the best hamstrings exercises. But if you’re not at a gym what do you do? The study aimed to answer that question.

Two at-home exercises were selected as good substitutes for the lying hamstring curl. These two “best hamstrings exercise” winners are:

Sending a message to the masses instructing them to do kettle bell swings would be erroneous on my part. While they can be beneficial to some, they can be risky to others. If you have poor form on any exercise, best hamstring exercise or otherwise, your benefits evaporate.

Watch this video to learn how to safely complete a single-leg dead lift. Then, perform 10 on each leg with good form. If you can perform 10 at a time, I recommend progressing to 2 sets of 10 once you are strong enough.

[Comment if you’d like to see a how-to on kettle bell swings. I will create one with the who should and who should avoid it.]

Sleep Deprivation Will Sabotage Your Exercise

Balance can make the single-leg deadlift a challenge. If that’s a limiter for you, here’s a little secret: sleep can help. Even mild sleep deprivation can reduce athletic performance. Your balance, coordination, and agility will greatly improve with better sleep. Even one fewer hour of sleep per night can greatly compromise your performance, recovery, reaction time, endurance, and more. In fact, such sleep deprivation can even be the equivalent of being tipsy!

best hamstrings exercisebest hamstrings exercise

You Would Love to Sleep But Can’t?

It does work both ways. Sleep enhances exercise results, and exercise enhances sleep. Multiple studies show aerobic exercise enhances sleep. One study showed 40 minutes of aerobic activity 3 times a week improved sleep quality by 33%. In addition from exercise a good mattress is the foundation for good sleep.

A little disclosure, I thought I had a good bed. Until I upgraded. I literally feel like every part of my body is supported. Waking up that first morning I was like, “so that’s what I’ve been missing?” When you sleep your best that you do everything awake your best.

Moral of the story? Sleep well, exercise better. You can optimize the best hamstrings exercise and every other exercise in your routine with more sleep.

This post was sponsored by Sleep Number. All thoughts and opinions, as always, are my own.

Resources:
https://www.acefitness.org/about-ace/press-room/press-releases/6935/new-research-determines-which-hamstrings-exercises-yield-the-best-results
https://www.ncbi.nlm.nih.gov/pubmed/28458924
https://www.ncbi.nlm.nih.gov/pubmed/25315456
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3716674/

digestionIf your digestion is off you’re not going to feel like moving your body more. Simple as that. Here’s how to get moving if you’re constipated, or get more regular if you’re unpredictable, or reduce bloating and gas.

Digestion can go wrong a lot of ways. The biggest digestive issue for women in midlife is constipation. They aren’t talking about it. Not with their doctors, their spouses, friends or trainers, but it’s limiting their life. So if that’s true for you, there’s help.

I’m sharing some popular content from a blog post last week for those of you who have more time to listen on the go than read. In the blog I share links to several products that I love, and those I share with you I receive a small commission if you use my link to try them yourself.

You can find the links in the blog post here. 

#1 Magnesium

Magnesium is one of the most frequent micronutrient deficiencies for women. It’s a powerhouse for health though! It helps you relax, and improves sleep. It aids a thriving metabolism and prevents headaches. It also helps with constipation. We’ve got an RDA of 400 mg but RDAs were designed to prevent disease, not necessarily to help you thrive in 2018. A number of things can also deplete you of magnesium, meaning you really need more all the way around.

Even if you’ve got a multivitamin with magnesium, an evening (with dinner) magnesium supplement can help you sleep and help elimination in the morning. If you start with 200 or 250 mg you can test that for a few days and double that for another three days to find your best spot. It’s a “to tolerance” kind of micronutrient.

If a bath in Epsom salt appeals to you more, that may work too. That method is probably best for sleep while getting into your gut will help more with digestion.

#2 Fiber

Pop Quiz:

  1. Do you know how many grams of fiber you should get daily?
  2. Do you know how many grams of fiber you get daily?

If your digestion isn’t optimal, it’s not working. Let’s look at increasing. Start by knowing what your average intake is now. Then add 5 grams to that and stay there for a week. Then add 5 more to that and stay there for a week.

You don’t want harsh fiber supplements that come from one source of fiber. Your body is used to eating a plate or bowl of food, getting fiber from a variety of sources. Flipping 50 Fiber Boost pulls fiber from cranberries, apples, flax and a total of 5 real food sources so it’s just like nature would do it.

But if you’re traveling, time crunched, your older parents are not preparing full meals for themselves, Fiber Boost is easy to stir into a smoothie, or a soup, or any drink for a quick fiber boost. A serving is 4 grams, or I’ll add a more generous scoop. My breakfast smoothie has between 15 and 20 grams of fiber alone!

The recommended is 21 grams for women over 50. The average American gets 15. Paleo/cavemen ate 135 grams a day. Shoot for 35-50 grams especially if you have significant weight to lose.

#3 Water

Fiber, Metamucil, laxitives… nothing is going to work without adequate water. So look at your water intake. A family member recently told me she was drinking 4-5 glasses a day. Not enough. Clearly. If you increase fiber you must increase water too!

My mom has a hard time drinking more water. I’ve got a few suggestions. Sparkling water with a little stevia or fruit added to make it more appealing. More soups. Then there’s one more secret weapon and that‘s bone broth.

Kettle & Fire bone broth has become a new passion of mine! I find myself drinking it because it takes so good! I’m sending my mom a care package! Especially in cooler months it’s a great addition to her afternoon or go-with item for a meal that also adds protein –something I’m sure she’s not getting enough of either!

#4 Digestive Enzyme

 Significant literature exists about the reduction of digestive enzymes as we age. By 75 there’s a theory that digestive enzymes are reduced to a very low percent of what we had in our 20s.

If you’re eating under stress frequently, you also may not have the digestive enzymes that help you breakdown food beneficially even in your 50s. Your digestion relies on digestive enzymes to break down proteins in all foods.

You’re probably going to want to target relief and getting regular first, then once you do help yourself avoid issues in the future and start absorbing all the goodness in foods you eat by giving your digestive enzymes a boost.

Another is bone broth. Again, it’s a solution to Kettle & Fire is also more delicious, filling, and stops cravings dead. My favorite is Mushroom & Chicken.

#5 Probiotic

 Balance your good and bad gut bacteria by taking a probiotic. You can try yogurt with active cultures. I know it was recommended for my mom by her doctor. But we’d found that she did better without gluten, wheat, and dairy. A probiotic is another pill but you can also find it in powder form and it mixes into water easily.

If you (or your parents) take prescription medications or over-the-counter meds regularly they can harm the good/bad bacteria balance in the gut. So a probiotic is probably a good idea. Your digestion can’t be up to par without a good balance.

#6 Fat

I’m going to take a stab and guess that many older generation adults don’t get adequate healthy fats as they age. Using a high quality oil can be a big help in lubricating from the inside out. Skin, hair, brain health and internal organs all need fat as we age.

Since olive oil is not all we think it is, and coconut oil is still a flavor favorite but missing monounsaturated fat, I’ve switched to avocado oil for 90% of my cooking.

I love the taste and go through a bottle every couple weeks! I’m a part of the avocado oil club! You can have your wine!

#7 Exercise

Then shall we address the obvious at this fitness site? I realize you may not feel like moving a lot if you feel “full” inside or bloated. Start one or two of these things already mentioned and start walking. Even that will help. Then target your core. Strong core muscles will help you move things through your system faster.

A few simple things to do in case you can’t do more vigorous core training:

  • Sit in a chair away from the back and move your knees as if you’re marching. Go slowly so you have to use your core to maintain your upright position.
  • Use an exercise band around your thighs just above knees. Sitting in the chair with feet together open and close your knees against resistance of the band.
  • Standing and side step with the band just above knees. Go 4 to one side and back the other way. Then try six, then eight.
  • If you can lie on the floor, try starting with stabilization exercises in this video. For a more progressive beginner, intermediate, and advanced set try The Flat Abs Better Back dvd.

You’ll find all the resources mentioned today in the blog here.

I’d be grateful if you left a rating in iTunes! 

constipation Constipation is Temporary

I am certain that as a student in exercise science 35 years ago, never once did I aspire to write a blog about constipation. If, however, you’re an older adult, you’re working with older adults, or you have older adult parents, it’s going to come up.

Truly, it comes up with younger people more than you might suspect too. Women in general tend to think that it’s just them or just their “normal.” Any one of these six things alone may help you and combining them will buff up your digestive system, or that of your parents. Irregularity, is not normal.

Before the Metamucil, the suppositories, or enemas, let’s talk about what you can do more easily, more comfortably, and more predictably.

Maybe you’re healthy and young. If you’re reluctant to exercise because you feel heavy or bloated, you’re not alone.

#1 Magnesium

Magnesium is one of the most frequent micronutrient deficiencies for women. It’s a powerhouse for health though! It helps you relax, and improves sleep. It aids a thriving metabolism and prevents headaches. It also helps with constipation. We’ve got an RDA of 400 mg but RDAs were designed to prevent disease, not necessarily to help you thrive in 2018. A number of things can also deplete you of magnesium, meaning you really need more all the way around.

Even if you’ve got a multivitamin with magnesium, an evening (with dinner) magnesium supplement can help you sleep and help elimination in the morning. If you start with 200 or 250 mg you can test that for a few days and double that for another three days to find your best spot. It’s a “to tolerance” kind of micronutrient.

If a bath in Epsom salt appeals to you more, that may work too. That method is probably best for sleep while getting into your gut will help more with digestion.

#2 Fiber

Pop Quiz:

  1. Do you know how many grams of fiber you should get daily?
  2. Do you know how many grams of fiber you get daily?

If you’re not digesting optimally, it’s not working. Let’s look at increasing. Start by knowing what your average intake is now. Then add 5 grams to that and stay there for a week. Then add 5 more to that and stay there for a week. Both too little and too much fiber can contribute to constipation.

You don’t want harsh fiber supplements that come from one source of fiber. Your body is used to eating a plate or bowl of food, getting fiber from a variety of sources. Flipping 50 Fiber Boost ** pulls fiber from cranberries, apples, flax and a total of 5 real food sources so it’s just like nature would do it. But if you’re traveling, time crunched, your older parents are not preparing full meals for themselves, Fiber Boost is easy to stir into a smoothie, or a soup, or any drink for a quick fiber boost. A serving is 4 grams, or I’ll add a more generous scoop. My breakfast smoothie has between 15 and 20 grams of fiber alone

The recommended is 21 grams for women over 50. The average American gets 15. Paleo/cavemen ate 135 grams a day. Shoot for 35-50 grams especially if you have significant weight to lose.

**Visting between Feb 22-28, 2018 Save 15% on Fiber Boost (for you and mom!)**

promo: boost

#3 Water

Fiber, Metamucil, laxitives… nothing is going to work without adequate water. So look at your water intake. A family member recently told me she was drinking 4-5 glasses a day. Not enough. Clearly. If you increase fiber you must increase water too! Water may be the answer to your constipation.

My mom has a hard time drinking more water. I’ve got a few suggestions. Sparkling water with a little stevia or fruit added to make it more appealing. More soups. Then there’s one more secret weapon and that‘s bone broth.

Kettle & Fire bone broth has become a new passion of mine! I find myself drinking it because it takes so good! I’m sending my mom a care package! Especially in cooler months it’s a great addition to her afternoon or go-with item for a meal that also adds protein –something I’m sure she’s not getting enough of either!

#4 Digestive Enzyme

Significant literature exists about the reduction of digestive enzymes as we age. By 75 there’s a theory that digestive enzymes are reduced to a very low percent of what we had in our 20s.

If you’re eating under stress frequently, you also may not have the digestive enzymes that help you breakdown food beneficially even in your 50s.

You’re probably going to want to target relief and getting regular first, then once you do help yourself avoid issues in the future and start absorbing all the goodness in foods you eat by giving your digestive enzymes a boost.

Another is bone broth. Again, it’s a solution to Kettle & Fire is also more delicious, filling, and stops cravings dead. My favorite is Mushroom & Chicken.

#5 Probiotic

 Balance your good and bad gut bacteria by taking a probiotic. You can try yogurt with active cultures. I know it was recommended for my mom by her doctor. But we’d found that she did better without gluten, wheat, and dairy. A probiotic is another pill but you can also find it in powder form and it mixes into water easily.

If you (or your parents) take prescription medications or over-the-counter meds regularly they can harm the good/bad bacteria balance in the gut. So a probiotic is probably a good idea.

#6 Fat

I’m going to take a stab and guess that many older generation adults don’t get adequate healthy fats as they age. Using a high quality oil can be a big help in lubricating from the inside out. Skin, hair, brain health and internal organs all need fat as we age.

Since olive oil is not all we think it is, and coconut oil is still a flavor favorite but missing monounsaturated fat, I’ve switched to avocado oil for 90% of my cooking.

I love the taste and go through a bottle every couple weeks! I’m a part of the avocado oil club! You can have your wine! 

#7 Exercise

Shall we address the obvious at this fitness site? I realize you may not feel like moving a lot if you feel “full” inside or bloated. Start one or two of these things already mentioned and start walking. Even that will help. Then target your core. Strong core muscles will help you move things through your system faster and can help relieve constipation.

A few simple things to do in case you can’t do more vigorous core training:

Is your skin care making you fat? Hormone disruptors hide in a lot of beauty products, which isn’t pretty at all.

Eating and exercise are obvious ways to tackle the belly fat that hormone imbalance can cause. Sleep and stress are understandable. Are you sure about your skincare routine and those products you’re putting on your skin by 9am most mornings? Abby Jean from Annmarie Skincare is my guest in this episode.

Whether you’re a minimalist or you love your girly products you’re going to want to listen to the pearls Abby shared inside this episode. From fine lines to breakouts, a #youstillgotitgirl can have a number of needs and we talk about them all!

Abby is a Licensed Esthetician, as well as Wholesale Account Manager for Annmarie Skin Care. Spoiler alert, Annmarie Skin care generously give a full size trio of products to our Flipping 50TV participants and I do get a small commission on products you buy with my link. I only share products I use and love with you though and I just want to be transparent about it.

For women that often involves many products during the course of one day – already a dozen in the hour getting ready in the morning!

On average a woman uses 12-14 skin care products per day and up to 500 chemicals. Even if an ingredient is listed last on the label if you’re consuming it frequently it adds up to a negative cumulative effect on your body and health.

  • Parabens
  • Fragrance
  • Phthalates
  • Oxybenzone

How to Improve Your Skin Care

Start by flipping your most often used items or those that have the most coverage:

  • lotion
  • fragrance
  • cleanser
  • make up

Skin care questions we answer in this episode:

What are some harmful ingredients found in personal care products that can affect our hormones?

How do you care for skin that is suddenly both blemish-prone again and is experiencing signs of aging?

Oils are feared by many people with blemish-prone skin – and I have to admit I was one of them – why does Annmarie Skin Care have a primary focus on using oils for moisturizing the skin?

I want all our listeners to get outdoors as much as possible, to bike, walk, swim… and all those elements- can wreak havoc!

How do you calm the look of temporary redness or blotchiness that is caused by harsh elements, exercise, or even chlorine exposure?

The answer to this question is:

Cold compresses – a drop or two of calming essential oils (chamomile, geranium, lavender). Heads up Flipping 50, listener, this is a really common question I’m asked. So if it’s you, too, you’re not alone!

Is there anything special you suggest for sun protection? Are there things to be cautious of or to seek?

Abby answers: look for zinc oxide as an ingredient, and reapply hourly if you’re in the sun, water, or sweating.

skin care

Never do I post naked face images except maybe on the beach. I must really like you! Following an Annmarie mask during a soak in the tub.

Because there are so many different skin needs Annmarie Skin Care offers different products to choose from:

  • Anti-aging facial oil (Debra’s favorite)
  • Normal
  • Oily
  • Sensitive (I thought I would need this: they’re all pretty gentle!)

Want to try something new to give your skin a boost and your hormone-balance a head start?

By using the special Flipping 50 links below I do receive a small commission when I share a product that I know and love with you.

Get your free gift (with shipping and handling) by choosing from the anti-aging, normal, oily, or sensitive skin options at:

https://www.annmariegianni.com/debraatkinson/skindetoxsamples

You’re going to love it and your skin.

Resources mentioned on the show:

https://www.thinkdirtyapp.com/

You can download right to your phone so when you’re shopping you know what you’re getting.

https://www.ewg.org/skindeep/

You can enter a product to see it’s score and how it stacks up.

Got younger girls in the family? Share these apps and get them started right!

Please leave a rating In iTunes

https://itunes.apple.com/us/podcast/the-flipping-50-show/id903871206?mt=2

Bone Broth Benefits to Fall in Love With

bone broth benefitsBone broth benefits for women over 50 are many. In this post I’m going to focus on the top five reasons I love bone broth for the Flipping 50 community. I’m also going to let you in on why I upgraded my bone broth and you’ll want to, too.

I’m *sharing a brand new bone broth I love. You can try it now and get free shipping with a special Flipping 50 link (I’m sharing with all Flipping 50 subscribers!) if you’re wondering what the hype is about it. But before you even sip the Kettle & Fire that converted me in 60 seconds, read this post!

[Just up front and personal: if I share a product I love that will benefit you I will receive a small commission if you try it with our link. I never share something I don’t use and love and believe will benefit you.]

The bone broth trend is hot. If you’re a female over 50 working her way through exercise during hormone change, you’ll find every benefit I’m featuring here ties directly to a challenge or question you have!

The Scoop

Kettle & Fire reached out to me and asked if they could share their message with the Flipping 50 audience. I said, thanks, but no, for no other reason than I talk about bone broth for my clients and groups already. I’ve shared how to prepare it or how to buy it. I’ve tasted half a dozen and they’ve been pretty similar.

Well, they offered to send me some anyway.

Returning from a trip a package was waiting at the back door. I was tired and hungry just off the plane. When I realized it was the bone broth I unboxed it and warmed a cup in the microwave while I unpacked. Within a minute, I was opening up my laptop typing a thank you and asking how I could help share this with you.

It’s that good.

I always share what I’m doing and why, how it’s working and what’s different about it. This bone broth trickled rapidly down to my private corporate clients and to our group participants. I’m going to explore bone broth and I scored a way for you to try Kettle & Fire for being here!

First, I’ll dive into why I’m such a fan of bone broth. I could go on and on about bone broth benefits, in fact I do. You’ve been warned.

Next, I’ll share how – very similar to protein powder – I discovered the difference between a quality product that has everything you want in it and nothing you don’t… and the rest.

Last, I’ve got a simple way for you to fall in love with Kettle & Fire too.

Let’s get started.

What is it?

You’ve heard about it, potentially used it, and still may be at a loss when you explain to someone else what it is about bone broth. The secret is in three things: 1.) high quality bones 2.) with an acid 3.) for more than 20 hours… so that bones break down and you get a lot of nutrients you wouldn’t otherwise in a broth.

Ideally you want a bone broth that uses:

Why is it so popular now?

More people are liking the idea of no-waste, nose-to-tail eating. We want to eat the whole animal and get all the nutrition from eating all parts not just some. It definitely ties into the Paleo movement. (If you’re vegan, I know, this is not-resonating).

Health conscious and aware individuals know that Paleo, Keto, and other healthy diet lifestyles still cut out nutrients. Bone broth offers amino acids, calcium, and magnesium just to mention a few that are key. Then there’s glycene (which can help with sleep – yet another bonus benefit of bone broth for Flipping 50) and chondroitin (for joints).

When you consider the goal is always “food first,” it should make simple sense that it’s so much better to eat your nutrients than to supplement with them whenever possible. 

What’s unique about Kettle & Fire bone broth?

It’s shelf-stable (2-years), which means there’s no need to freeze and it’s made, packed, and shipped in a sustainable way. But, wait for it… It has no additives and preservatives. If that makes you scratch your head about how it can have a shelf life of 2-years, keep reading. Kettle & Fire uses a vacuum packaging method so there’s no air inside. It’s exposure to air (oxidation) that causes the breakdown of the goodness in food. High temperatures used in production of Kettle & Fire ensure that bacteria and pathogens can’t survive. Pretty smart, Kettle & Fire.

Now, realize, I was just hungry, right. So all of this juicy science I love came after it being delicious and satisfying. I did not read the science first, only the ingredients – which I’ll share here later too.

How does it beat bone broth at the store (or that you might make at home)?

The type of bones used in making Kettle & Fire aren’t typically what you’ll be able to access easily, or what you want to mess with. I, for one, will not be cutting up chicken feet for my bone broth. I draw the line.

The sodium level of store-bought broths can be high. On the other hand, the low-sodium options can be pretty flat tasting.

Then the packaging process of store-bought bone broths contributes to oxidation and includes artificial products. In short, Kettle & Fire is just doing it better.

What saddens me about Kettle & Fire?

They only ship in the US. I know, Canada and international Flipping 50 community members, it’s sad. We do love you here!

What I love beyond the taste and benefits of bone broth

It’s family-owned. It began with brothers, ages 26 and 20. As mom to a 23-year old I love this. Young, entrepreneurial spirits creating something that is a win for everyone involved. I’ve got so much respect for this!

How do you use it?

And now… the WHY !

bone broth benefitsThe 5 Fitness-related Bone Broth Benefits After 50

#1 Skin

The collagen-rich bone broth promotes healthy skin and elasticity. If you’re losing weight and hoping to keep crepe skin to a minimum or like me live at altitude or like to play outdoors, wrinkles are inevitable. Love those smile lines! But you can minimize them if you bump your collagen intake up since you produce less of it as we become #hotnotbothered. Your ability to absorb collagen if you’re consuming it is better than if you’re using a lotion or injections.

#2 Fasting without a fat-promoting stress response

I’ve shared blogs and podcasts about fasting and discuss it in my private programs. It’s not appropriate for everyone. Mini-fasts, however, like closing the kitchen after dinner and not snacking between meals is a hormone-balancing trick I use for clients.

If you’re used to grazing or have fallen victim to poor advice to eat 5-6 times a day, stopping cold turkey is hard. Bone broth is a perfect step down from snacking. With 10 grams of protein per cup, it can keep you full and still support your hormone-balancing progress.

Women in midlife are more susceptible to the negative effects of stress. Dieting is stress. If you’re trying to cut out snacks even, that may feel like a “diet” and certainly fasting is stress. Adding bone broth to your (health) diet is a way to prevent stress from backfiring on you during a weight loss program. Under stress your body holds onto fat.

#3 Satiety

I alluded to this benefit above, but satiety through protein (and fiber) is how we ditch the diets and move toward quality food intake that tastes great. No program that begins with deprivation is going to motivate you for long. It’s also not going to provide life long results.
Most women eat less protein than even the minimum recommended amounts.

Those minimum recommended numbers were designed to prevent disease and we know now that higher levels of protein intake are required to prevent muscle losses once associated with aging. Those muscles losses are actually due to inadequate exercise stimulus, and recover which includes adequate protein.

#4 Amino acids for recovery

Essential amino acids are … you guessed it, essential. The thing you must know is that for older adults (that’s you and me on the North side of 50) protein synthesis is reduced. If you’re active you do it better than someone inactive. But your active 50 or 60-something self doesn’t do it as well as when you were 20 or 30. So we have to make sure we consume foods with these in regularly in order to hold on to muscle tissue.

You can lift weights all you want, eat “healthy,” and sleep well, but if you’re not giving muscles enough building blocks then you may be breaking down muscles faster than you build them up. You may be thinking, “no way! I build them up at least three times a week with weight training.”

Sorry, but exercise is a breakdown activity. So you’ve got to have the rest time and the seriously dedicated nutrition to rebuild them. Bone broth is a delicious way to help yourself bump your essential amino acids so that you can stay strong, lean, and active doing things you love. Drink in bone broth benefits or eat it with revved up soups using it.

#5 Electrolytes

Have I mentioned lately I bleed cardinal and gold? As an Iowa State University alumni and former faculty member, I’m proud to say that researchers in my department found years ago that chicken soup was an optimal way to rehydrate after exercise.

Hydration bone broth benefits are probably better though I don’t have studies to prove it here. The electrolytes you lose during exercise that’s longer, in humidity, or more intense need to be replaced. If you’re a heavy sweater you need to tune into this too. Having done many endurance events that start early and go into the night, having chicken broth waiting at aid stations is soothing pick-me-up.

Whether you use it for exercise recovery or you’ve caught a cold or the flu, bone broth is a smart way to boost your immune system and give it an easy way to increase fluid, electrolytes and build strength again with protein.

I’m shipping a box to my mom who’s 91 and tends to skip meals when she’s left to her own devices. Between smoothies and bone broth my plan is to make her a poster child.

And, wait for it…. Bonus #6

Digestion

As I write this, I’ve just gotten off the phone from talking too much about the gut health of some of my older family members. TMI.

While I recover from that, however, I’m reminded that gut health is a big issue for 80% of the women who enter Flipping 50 programs. They’ve just been settling for it!

One of the big bone broth benefits is that it can help you feel better and stop tolerating digestive issues. One ingredient, glycine, helps produce stomach acids and supports the liver which remove toxins from body. It helps seal the gut so you get to absorb more of all the goodness you’re trying to eat.

There are several other gut-friendly ways bone broth benefits you want including promoting synthesis of glutathione, clearing out methionine, and more. One simple way it may help your gut is increasing your fluid intake. So many of us can struggle, specifically during colder months, to hydrate often enough. Bone broth is a warm, great-tasting way to do it.

I’m hoping to introduce you to the founders of Kettle & Fire to talk more about gut-enhancing bone broth benefits soon. Be sure you’re watching the Flipping 50 podcast for that.

Bone broth benefits boost Flipping 50 program success

In the Flipping 50 28-Day Kickstart we focus on hormone awareness in the first week with stopping the terrible hormone-imbalance causing cycle of snacking, grazing, and having just a taste. It’s a tough thing for many of you who have been sold the incorrect information that eating several small meals a day will boost your metabolism.

(In fact, snacking slows your metabolism, encourages fat storage, and almost guarantees your body will not burn fat!) That is most definitely not the list of fitness benefits you signed up for.

The final benefit here is that it is delicious. It’s warm and comforting. It’s satisfying without being filling. You can have a cup of this and head out for a run. You may never have considered it, but if you’re in a humid climate doing frequent workouts then you’re losing fluids, you need the electrolytes bone broth has to offer. Contrary to popular belief we athletes (and often women who avoid salt) need sodium.

bone broth benefitsWhat’s in it?

The full ingredient list looks like it came out of your own kitchen.

The full ingredient list:

Flipping 50 subscribers and clients have a special offer with FREE shipping!

Seriously, you’re nuts not to with that kind of offer!

I was once a picky eater. I am still pretty demanding when it comes to taste. I won’t lie: I will do things just because they’re good for me. I was drinking it for the bone broth benefits.

This is not one of them.

I actually am drinking more bone broth because I LIKE it, thanks to Kettle & Fire. It’s not something I have to remember to do. I do actually have to make myself use it in soups. My selfish side wants to keep it for midday snacks! It’s that good!

If you think it’s cost-prohibitive, rethink. It’s less than a cup of java and far better for you. If you were going to snack on something with 10 grams of protein and no artificial preservatives, additives, or sugar, no fat… that improves your skin, your gut, and your fat burning potential, boosts recovery… I’m out of options – let me know what you come up with.

This is something I typically share only with my subscribers, or even my smaller group of program participants. I’m singing praises to all my group programs. But it’s just too good not to share with you. There are women struggling with weight loss or fasting and losing then gaining back, lacking energy to exercise … and it just doesn’t need to be the case!

Will you do something for me? (and you)

Try it! There most definitely is a difference in bone broths!

Then let me know you’re going to test bone broth benefits for yourself.

Once you do taste it for yourself, share it with me- here or at Facebook.com/Flipping50tv

OK, that’s 3 some-things. Big ask? Will you try it?

 

Ashwaganda Latte
Author: Debra Atkinson
Ingredients
  • 1 cup of milk (almond or hazelnut works well, if using coconut milk, I would suggest ½ cup coconut milk and ½ cup water)
  • 1 teaspoon ashwagandha powder
  • ½ teaspoon cinnamon powder
  • ½ teaspoon maple syrup or honey
Instructions
  1. Warm the milk, then add the powdered spices and maple syrup or honey
  2. Stir well, using the whisk to blend, adjusting for sweetness if necessary
  3. Pour into a nice cup and drink an hour before bed

 

lose fat Exercise, eat fat, lose fat… sounds too good to be true, right? But we know it to be true. If you’ve been here long at all you know that low fat is a fast track to tight drawn skin, hormone disruption, brain fog, and dementia! So, keep in mind, 1980 called and wants it’s low fat mentality back. We’re into fat these days. What woman doesn’t love a creamy, dreamy avocado? Or coconut anything? And who doesn’t have at least one olive oil option in the cupboard? And that is exactly the point in this post. Which fat is the best fat? And which fat given surprising information here could be sabotaging your health? Now, you know I’m a big fan of coconut oil here at Flipping 50. I’ve written several articles about how great it is for you, even included it in You Still Got It, Girl. However… Did you know that coconut oil is “incomplete”? It’s missing that particular type of fat that your body needs for you to be healthy. Monounsaturated fat helps your body reduce cholesterol, reduce inflammation, and even prevent cancer. A friend I found through another health expert, John, was telling me all about how he recently discovered a number of “surprising” facts about fat after a chance encounter with an artisan oil maker from New Zealand. You may have heard how recent studies have shown monounsaturated fat to…

Find out how you can add this “good fat” to your diet today… Now — I can’t put everything John discovered into this post. It’d go on forever. That’s why he’s put all his findings onto his webpage instead. Read it to find out…

Before you drip even a single drop of oil onto your food, you have to read this... These are scary bits of information suggesting that what we know about the oils behind labels in the store isn’t what we think. They may not be the sources of healthy fat we’re led to believe at all. I’ve begun using Ava Jane’s Kitchen avocado oil 80% of the time. It’s a staple in my kitchen. I do still use coconut oil and ghee occasionally too but AVK avocado is my go-to for just about anything from tossing roasting veggies to heating a skillet for eggs or stir-fry and homemade salad dressings. It was a fluke that I even tried it but anything you do daily is WAY more important than some random act of occasionally eating something at a restaurant.   Full disclosure… John and Ava Jane’s Kitchen have a membership offer and they open it up just a couple times a year. You can’t get in any day. It’s open right now (if you’re reading as I post). This special invitation ends February 26. So be sure to act soon. Don’t take my word for it. Try this oil for free here… Here’s a recipe that you can try with Ava Jane’s Kitchen avocado oil. The Greek salad dressing was delicious for our Super Bowl party! Share your recipe with me too – I love to hear from you! lose fat Greek Salad Dressing (an easy way to eat more fat and lose fat) Ingredients:

Instructions: Blend until smooth and all the oil is emulsified. Pour over family-sized salad (4 servings) and serve immediately. Pairs well with your favorite version of traditional Greek salad with: chopped romaine, cucumber, tomatoes, red bell pepper, onion, kalamata olives (eat fat, lose fat) and goat’s milk cheese (optional).

Flip for a meal: Add salmon (eat fat, lose fat) or chicken to top the salad off and a source of resistant carbs. So good!

Love using the BEST ingredients? You’re going to love this too.. I have secured a FREE BONE BROTH offer for you! This stuff is my new crack! I’ve tried (and even made) bone broth before… lots of it and some of the highest quality. So when they said can we sent you some.. I said, OK, thinking nothing of it. 

I literally opened, warmed it, was drinking it and emailed within 60 seconds and said, “how can I get some of this for my Flipping 50 program participants! This is amazing – I’d love to help you spread the word!” So– just so you know, this was the chicken mushroom version that had me at hello. Try it yourself- they’re giving it to you free.. because of Flipping 50 for free! 

Can you burn more fat today without scheduling another workout before the end of the day?

Yes.

Burn more fat today flips

These things are easy and you can start right now. Yes, weight training and yes intervals, and even yoga can help you burn more fat. It all depends on your needs right now. Burning more calories can backfire on you and make you store more fat if you’re cortisol is high and you’re exhausting yourself. Burning fewer calories in yoga, but reducing your cortisol level, may be the right ticket for you. It’s personal. There is not a one-size fits all, and it is in constant flux! So listen to your needs or seek support for your best exercise Rx right now.

Start drinking water every hour on the hour.

It’s one of the ways I adapted to life in the mountains. Women were telling me about their dry, crepe skin and I didn’t get it, until I moved to Boulder, then to 8800 ft. I’d look down while I was running and think, ew!! I didn’t FEEL dehydrated but I clearly was! You should also associate dizziness, light-headedness, or higher heart rate than usual and headaches with dehydration.

burn more fat todayHow hydration will help you burn more fat today: 

If you’re dehydrated your body is stressed. When it’s stressed it slows your metabolism and doesn’t function the way it should. Every cell in your body needs water. The more water- up to a point- the better. Don’t over do it. You can reach a point where you’re losing nutrients. There’s a sweet spot for water consumption, but it’s a safe bet that if you’re reading this and haven’t had a glass of water in the last couple hours you’re dehydrated. Drink to your faster metabolism right now.

Hold the chemicals. No little packets of artificial sugar-sweetened drinks, or “vitamin water” full of sugar, even coconut water, help you’re hydration better than pure, filtered water does. Don’t fool yourself into glasses of Kombucha without acknowledging that there’s some sugar there. Water first.

Add matcha to your smoothie, or a latte.

It’s a simple way to boost the benefit of something this #youstillgotitgirl and smoothie lover hopes you’re doing anyway! If you slip a little magic of matcha powder into your smoothie about 60-90 minutes before intervals, you’ll burn up to 29% more fat today after exercise.

That adds up!

If you’re worried about caffeine, yes there is some, but considerably less than coffee. Plus, it has a different effect. Matcha offers the clarity and focus many of us like without the jittery, anxious negatives other caffeine sources can give you. Added plus – I’m writing this in cold-and-flu season: it’s a big immunity booster and recognized by the NIH as reducing risk of at least 5 cancers.

Get to sleep earlier tonight.

Most women in midlife know sleep is important. Still though, if you’re sabotaging yourself by staying up late – for good reasons- you want to spend time with your family, think again. (I challenge you, respectfully, that staring at a TV with another electronic in each of your hands, is not quality time. The message you send when you’re taking care of yourself and you’re 100% you the next day is far more positively influencing those loved ones.)

Without you hitting your sleep needs quota (a big part of the 28 Day Kickstart) you’ll sabotage those hormones that boost lean muscle. Lean muscle increases metabolism. A higher metabolism increases the chance you use stored fat instead more often.

I did say get to sleep earlier for a good reason. Sleep between 10 and 6 is proven to be more beneficial than sleep between 12 and 8. You may not need eight hours, you may need more but the point is there is a difference in benefit based on time you go to bed.

How sleep helps you burn more fat today:

You’ll release more growth hormone, support higher testosterone levels, and decrease negative interference of cortisol. All with a simple increase of your sleep time.

Skeptical even though you’d love to get more sleep because you can’t? Do one of two things. The 28-Day kickstart walks you through just when and what to do. It’s not just “exercise” that helps reduce hot flashes, night sweats or frequent waking. Its a specific type and timing and the lifestyle habits that support it. If you’ve tried everything, but potentially, randomly – let’s organize it, sequence it, and start romancing the pillow.

burn more fat today

Prioritize protein at every meal.

Especially at breakfast. Here’s the thought trail. You want to boost your metabolism so you burn more fat today and store less fat today. Metabolism is higher in those with more lean muscle tissue. Muscle requires protein for building blocks. You can exercise all you want to (yet, it doesn’t take MORE, it takes LESS exercise with better purpose to get the best results), but not be able to rebuild and repair fast enough without protein (and rest.)

Protein (and fiber) also kill cravings so you’ll give yourself the best chance of the next way to burn more fat today! Start with breakfast – your first meal of the day sets you up for success or failure. A high sugar (natural or not) and high carb breakfast will increase fat storage and halt fat burning.

A high protein breakfast – one study that’s been published in the Obesity journal found that 35 grams of protein at breakfast voluntarily reduce caloric intake among subjects just because of satisfaction. Now, you have to need to reduce calories for that to apply to you but the message is you’ll be able to go meal to meal without the need for anything. Similar findings have been found with peri-menopause women in follow up studies.

Skip snacks between meals.

Eat well at meals. Include fat, protein, fiber, the right type and amount of carbohydrates and stop the snacking! Your body will never have a need to burn stored fat if you’re constantly giving it something to eat.

Make sure you’re clear on this point: this is not about diet deprivation or going hungry. It’s about filling up with the tons of foods that you want at every meal so that you’re not ever over hungry.

We want you hungry. Somewhere around three or four hours after a meal you should become aware that you could eat. Yet, there shouldn’t be any feelings of being sick or nauseas. If so, I address those and the why that’s happening with clients before we go forward.

When your body experiences mini-fasts between meals and overnight (stop the snacking at bedtime when your body could be burning fat overnight for you!) your hormones start participating in fat burning and less in fat storage.

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A quick invite! If quick tips like this post appeal to you, my friend Heidi Schalk has put together a group of 20 experts for her Fit, Fabulous, and On Fire summit. Heidi and all the experts have struggle through something and reached the other side. They’re sharing their proven tips soon for you.

Register here for your complimentary ticket to listen in, receive simple tools & strategies to help you achieve your health & fitness goals, and claim your free gifts! >> CLICK HERE! I can’t wait to see you there!

healthy chocolate recipes

Who doesn’t like chocolate? These healthy chocolate recipes will make your heart flutter. The right kind of chocolate has some pretty healthy qualities. I’ve got a few ways to make your Valentine’s Day get off to a fun start or end with these two recipes that come together in minutes with things already in your pantry. Let me know if you heart them. Be sure you get breathless today.

Healthy Chocolate

Chocolate is actually healthy. It’s a mood booster, increasing serotonin levels for women. Just find the “good stuff” for the health boost. Find your Valentine a treat with least 70% raw cacao dark chocolate. Try these two variations on healthy chocolate recipes.The first features a chunky monkey option with nut butter and the second is so rich in protein you can use it for breakfast. It’s an overnight wonder.

Chocolate smoothie recipes are abundant but if you’re looking for a little something else to satisfy a craving after dinner (or at breakfast) try these. Chia seeds add fiber, healthy fat, and will help keep you full. Go ahead and enjoy some healthy chocolate.

For the ambitious (I know you’re out there), because chia sets so well, you could create a “parfait” or Neapolitan by creating a healthy chocolate breakfast pudding bottom, adding  a vanilla layer over the top in the morning, and then topping with fresh red berries when you’re ready to serve. Share your picture if you create this one! It’s definitely a little more effort, but sometimes the experience you create (if even for yourself) is as important as what you do.

Chocolate Chia Protein Power Pudding

Ingredients:

Instructions:

Add chia seeds to the bottom of a mixing bowl. Blend almond butter and almond milk until combined. Add vanilla extract, chocolate protein powder, and salt. Blend to smooth. Pour mixture over chia seeds and stir. Let it sit at room temp or in the refrigerator for 20-30 minutes. Stir every 10 minutes to avoid clumps of chia seeds. Refrigerate or enjoy right away as a breakfast, dessert, or snack.

Top: cacao nibs, banana slices, or fresh raspberries.

healthy chocolate recipes - chia pudding

Chocolate Chia Seed Breakfast Pudding

Ingredients:

Instructions:

Place all ingredients in a glass container with a tight-fitting lid. Shake or whisk well for a minute. Refrigerate for at least 2 hours or overnight. 4 servings

Flip: Make it vanilla if you prefer with vanilla protein, pure vanilla extract, drops of stevia to taste (skip the cacao)

Top: red raspberries or strawberries

* At the time of this post our Mint Greens product is discontinued but… I’ve hoarded a box for our home office. Please email me if you’d like to check to see if any of the last 16 are still available! We’re doing a buy one, second one 40% off until they’re gone. 

Hint: If you’re craving chocolate every day it’s good to step back and consider whether it could be caused by insufficient micronutrients, it’s just a habit, or it’s psychological trigger. Try pulling away from it for a few days. Chocolate after a healthy meal has less impact on blood sugar than at any other time.

The flipping fact is I start most days with chocolate. I grind my own organic mocha bean or kona blend at home and add a drop or two of chocolate stevia.

How do you like to consume your healthy chocolate?

Listen to the Flipping 50 podcast! 

Join the Flipping 50 community on Facebook where I do live Q and A and even exercise demonstrations (like glute exercises, foam rolling, and yoga or tubing exercises) .

Are you too struggling with hot flashes, night sweats, or menopause weight gain? Have you been told by a doctor, trainer, or nutritionist that it’s just age and a phase? My guest to day is Denise Stegall, Healthy Living Coach.

Denise has years of experience working in restaurants focused on nutrition and menu creation. She’s attended classed at Le Cordon Bleu in Paris and the New Orleans Cooking Experience and most recently the professional plant-based cooking course through Rouxbe.com.

The core of Denise’s health coaching is based on three principles: Eat Real Food, Make Good Choices, and Be Accountable.

Denise is almost Flipping 50 … here to share some nuggets and her own story… which is the reason she and I met. ..she reached out about a new project she had with this passion burning behind it… to help women struggling to find the answers for themselves … potentially also frustrated by the lack of real answers even in the overwhelming options – what I frequently call “infobesity.”

Denise created the Have It All Summit: Optimize Your Health, Find Balance and Love the Life You Live to help other women juggling it all and doing it all start enjoying it all.

Some pieces of Denise’s story:

  • She started getting hot flashes at age 37. She was told by a much older, male GYN that that my age it “just a phase”.
  • Looked on line and there was so much information, misinformation and lots of pill, potions, cream: You name it.
  • Fast forward 10 years and stiil on the pill, still taking Herbal Equilibrium, hot flashes getting worse, unexplained weight gain. Even with my knowledge and education I am often at a loss as to what I should do. So much more misinformation, “ pseudo experts and products that claim they have the answer.

Let’s talk a little about the summit you’re doing and what led to the birth of that project?

Questions we answer:

  1. What is the “Have It All” Summit?
  2. What is its purpose?
  3. Why is this series important to you?
  4. Who do are some of the experts on the summit. What do you discuss wit them
  5. The tag line “Optimize Your Health, Find Balance and Love the Life You Live may seem out of reach to some of our listeners … hopefully not the Flipping 50 followers! Why do you think it’s possible?

Link for Have It All Summit

http://haveitallsummit.com/datkinson

I’d love to hear from you! And thanks for your rating in iTunes. 

Have you had a doctor told you to exercise more and eat less? Or a trainer told you to accept that you’re getting older, or possibly accuse you of eating more than you’re saying or not doing the exercise between sessions you said you are? Have you had a nutritionist tell you that based on your calories in and calories out you should be losing weight?

Register here: http://haveitallsummit.com/datkinson

Some of the guests on the summit include:

Katie Mae of Plantzst.com

Christie Miller of EatTrainWin.com

LuAnn Buechler of luannb.com

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