11 Reasons Why Fiber is Critical for After 50 Fitness

1) It helps remove toxins stored in fat cells so your energy can soar

2) It helps eliminate those toxins once they’re released so you can lose weight easier

3) It helps remove excess estrogen – the types you don’t want more of and that make you estrogen dominant, supporting better hormone balance.

3) It helps you go more regularly more effortlessly – and a huge % of women over 50 are constipated and have accepted that as normal – it is not! Your belly will look and feel so much better when you fully eliminate.

4) It improves good/bad bacteria balance in the gut by feeding the good bacteria.- which can reduce gas and bloating too many women in midlife experience frequently.

5) It keeps you full longer so you can kill cravings and avoid temptation. (Pair it with protein and you’re golden).

6) It supports stable blood sugar levels so your energy is constant.

7) It helps remove cholesterol from your body and after menopause more women find cholesterol numbers jump higher.

8) Helps you avoid diseases like diabetes, heart disease, and colon cancer, and breast cancer.

9) It is tied to reduction in blood pressure – another problem that can happen in midlife when hormones begin to change the game.

10) It reduces inflammation – which is again tied to bad bacteria taking over internally.

11) If you are exposed to toxins (mercury, pesticides, BPA) unknowingly, fiber in your diet daily helps reduce the time they’re in your body.

Count on it

Take a week and track all your fiber. If you already use a food app, many will track your fiber intake for you. Otherwise, read labels and ask Google. Write it all down.

All you want to do first is count the number of grams you get daily. Do it for 5 days. What’s your average intake? Do you have a big range? What days are you low on fiber? Can you tie it to patterns in how often you poop or your energy levels?

Why Fiber Minimums are Not Enough

The recommendation for fiber is lower than any generation before us used to eat. Yet we’ve got more toxin exposure, stress, and less time to rest than ever. That doesn’t add up to a good digestive system.

Women over 50 are recommended to get 21 grams of fiber (men more). That’s a downshift from under 50, which was 25 grams. That seems completely backwards to me. Ancestors (with all the Paleo hype, it’s relative) ate something like 135 grams of fiber a day. (No, not a typo). The average fiber intake for Americans is 15 grams.

I shoot for 15 grams of fiber in a smoothie before 9 am! (Plus the 30 grams of protein and packed-with antioxidants from veggies and small amount of fruit? And I’m full for hours… in minutes… for less $ than any other meal would cost).

Ultimately, between 35 and 50 grams of fiber daily is linked to more optimal weight, energy, and health according to nutrition and functional medicine doctors who specialize in gut health. [I’ll link to some of the interviews on Flipping 50 covering gut health.]

How to Start Your Fiber Boost

Find your average first. Don’t shoot for some arbitrary goal. Too much too soon isn’t good. Let your body adapt to slow changes and you’ll feel great along the way. Add 5 grams to your current daily average. Stick with that goal for a week. As you increase fiber increase water consumption, too (all ways count- water, higher water foods).

Feeling bloated, heavy, or “full” does not enhance desire to exercise! And yes, exercise can help, but you got to be feeling good to start. Once you begin moving more physically will definitely mean you move things more effectively on the inside.

When you have more stable blood sugar levels thanks to increases in fiber and feel “lighter” because of better elimination when that window of time to exercise opens you won’t be tempted to skip it because your ravished or trashed – you’ll be ready and wanting to be active.

Types of Fiber

You’ve been learning this since 5th grade but just for a helpful reminder.

Soluble fiber

This dissolves in water and forms a gel-like material. It’s found in oats, peas, beans, apples, citrus fruits, carrots, and psyllium.

Insoluble

This promotes movement of material through your digestive system and increases stool bulk. Beans and cauliflower, sweet potatoes are good sources. So are whole wheat flour and wheat bran, but if you’ve got a food sensitivity like so many women in Flipping 50 programs (who didn’t realize it), you want to look for other options.

Food is always the best source of fiber because it contains vitamins and minerals too. But in a busy world if you’re not getting adequate fiber (and trying to bump your intake) a supplement can work. I choose one that is made with a variety of fiber sourced from real foods so my body thinks it’s just like a plate of food. I use it in every smoothie and for midday cravings you can add it to a glass of water if you’re trying not to snack to reset your hormones. A teaspoon adds 4-5 grams of fiber. Daily? Or a couple times a day that’s a big boost.

The Carbohydrate Problem

If you’re barely eating carbs, and you’ve stopped grains pretty much altogether, you have fewer sources of fiber. So beware if you thought no carbs would make it easy to lose weight, you want to shift to resistant starches that will help stabilize blood sugar, and still allow you to get adequate fiber.

Smoothies – it’s a vessel for fiber plus protein, antioxidants, healthy fat, and 2-3 servings of vegetables that juice is definitely not, and neither is eggs and bacon

Soups and Chili – packed with beans and sweet potatoes along with other veggies and topped with avocado, they’ll put you well on your way to a high fiber day

High Fiber Food Sources

You Might Also Like:

Interview with Gut Expert Summer Bock

How Your Poop Can Help You Lose Toxic Fat

Natural Health Buzzwords 

What do they Mean? Inflammation, Stress, Microbiome, Antioxidant, Functional Digestion? Are you kidding? 

The limiter for fitness results for far too many of the women I work with in perimenopause to post menopause (that’s til the end, sister!) are these. One can be a challenge, and combined which often occurs, they caused so many of the issues that keep you from feeling good. When bloating, gas, discomfort, constipation or diarrhea (or both) keep you from exercise and your best energy it’s time to look at the causes really closely. Inflammation is often a part of the unseen problem. This post is all about it.

You hear these buzzwords all the time when you’re floating around in cyberspace. Sometimes your friends drop them in casual conversation.

What goes on in your brain when you hear these buzzwords? You might be thinking, “These words don’t make sense to me. Can someone lay it out on the table for me so it’s easy to understand?” Well, here I am, your fairy godmother… here to explain these buzzwords in an easy-to-digest way!

What is the Microbiome

According to modern science, the microbiome is an organ unto itself. It is made up of trillions of bacteria living on our mucous membranes and skin. It’s a combination of good bacteria, like probiotics, and bad bacteria, that my friend Dr. Marisol has coined “conbiotics™”. These are microscopic con-artists, occupying space in your gut but doing nothing good for you. Probiotics create B vitamins and short-chain fatty acids like butyric acid, which are super good for you. The conbiotics produce noxious chemicals and rob us of our vital reserves. We must promote the balance of the microbiome in favour of the good guys in order to be healthy.

What is Inflammation

A natural physical function that is healing, when in moderation; but if excessive, can rage like a destructive wild forest fire. Hippocrates would say, “Give me the power to create fever (a different form of inflammation), and I will cure all disease.” We want it, but not too much of it. The greatest source of inflammation is found within the gut. 

What is an Antioxidant

These are powerhouse molecules that are necessary for natural detoxification and cleansing to occur. Without them, you are weak and susceptible to chemical injury. Antioxidants are protective and life-extending. Examples include glutathione, nitric oxide, fat soluble vitamins like vitamin E, omega 6 and omega 9.

What is Functional Digestion

It’s not only about digestion, but how we absorb and how we eliminate everything is very important. Digestion is the hub of the hormonal, nervous and immune systems. Did you know that there is more melatonin in your digestive tract – actually 10x more -than in your brain? 

What is Tension and Stress? 

Coal, under pressure and stress, creates diamonds. So clearly, stress can be good for us. But the same goes for inflammation; a little bit is good and too much is damaging. 

What do all of these things have in common? 

Well they are all part of the foundation of feeling great. When these are all in check, everything you take (supplements), eat (food) or do (therapies), all work better. You can build a home, only when the foundation is strong and stable. 

What is the only health tool that sets the foundation right? Castor oil packs.  This is why we have focused on these amazing health promoting packs so much. When you’ve been around the block in the natural health industry as long as I have, you get to know a thing or too. 

You know all the old sayings: 

“Mama knew better”

“Stick to the basics” 

“What’s old is new again” 

“The old stuff just works better” 

“If it ain’t broken, don’t fix it” (just tweak it!)

You know in your heart this is so often the truth, and it’s no different with castor oil packs. This age old treatment has withstood the test of time because it WORKS.

If you haven’t read, watched, or listened to blogs, videos, and podcasts here on FlippingFifty.com about castor oil and castor oil packs yet, check out the link below.

Read This Blog: Two Easy Tools to Beat Constipation

Here are some handy videos about castor oil packs – Check them out now! 

Here is a live video I did with Dr Marisol Queen of Thrones all about castor oil – Start at 4:30  and avoid our technical issues! 

Last but not least… this is crazy good: castor oil is good for SO MANY things. Sounds like snake oil right? Or My Big Fat Greek Wedding, when Windex cured everything. But seriously good simple things are truly best. Sleep an issue? A few hints specific to it in this one:

Want to get your own Castor Oil Bundle?

Click the image or HERE and  and follow the instruction below.

That’s it – so simple, natural, and safe. You can feel good about it. And then feel good. 

Disclaimer: If you happen to purchase anything we promote, in this or any of our communications, it’s likely (insert name of your business here) will receive some kind of affiliate compensation. Still, we only promote content and products that we truly believe in and share with our friends and family. If you ever have an issue with anything we share, please let us know. We want to make sure we are always serving you at the highest level.

How to Poop Every Day Like Royalty with the Queen of Thrones

NOTE: there are some technical difficulties in this episode we’ve tried to edit and could not. Thank you for listening with a non-judgmental ear! We felt it was more urgent to get the information in your hands than to wait to be perfect. Thanks for your understanding.

Constipated? Bloated? Gas? Diarrhea? All of the above? Life would be so much better if you could just poop every day regularly, right? During this episode we are going to flip the lid on the truth about your poop. My guest is none other than the Queen of Thrones.

Dr. Marisol, ND is a world leader renowned for her passion for cleansing and gut health, not only, because she has the degree on the wall but more so because she’s experienced feeling shitty and figured out the hierarchy on how to get healthy.

Crowned the Queen of Thrones™, for over 15 years, she has trained and educated health care practitioners and has helped thousands of patients transition from SHIT SHOW to OWNING their throne.

Dr. Marisol directs and practices at Sanas Health Practice in Canada, has spearheaded PuraSanas health supplements and invented the Queen of Thrones Organic Castor Oil Pack™ and line of products.

poop every dayThe launch of her first book, OH, SHIT!,her educational conferences and programs,  heralds her championing you to becoming your own legend.  Join her movement and help her to achieve her goal of being in 1 billion bathrooms by 2020. We can do it!

Questions we answer in this episode:

  • What does poop tell us about our bodies?
  • Was is the gold standard poop we are looking for?
  • What are the golden nuggets?
  • Should you poop every day or is there a normal for every one that’s unique?
  • How does poop impact us as we age, does it impact our hormones or weight gain?
  • How can poop be improved with Castor oil? What is a Castor Oil Pack?
  • How do you define the two most common problems? (constipation and diarrhea

Constipation Defined: eliminating less than 12 inches a day. An awesome stool tool is the length from your elbow to wrist

Might be signs of:

Deficient in magnesium

Low thyroid

Diarrhea Defined –going 5-6 times and/or having loose stools

Might be signs of:

  • Hyperthyroid
  • More anxiety
  • Too much magnesium
  • Food sensitivity or intolerance

Whether you do or don’t poop every day, you can find out if it’s too fast, too slow or just right.

How to Assess your Transit Time

Beets will color your stool. Eat them with evening meal (at least a cup)

Check, 1-2-3 days after the first day? When do the beets show up?

Less than 24 hours is really fast or more… constipated. (Listen for the details) 

“You are what you digest, absorb, and eliminate.”

~Dr. Marisol

What’s Normal? 

“Normal” poop every day that’s solid. A frequency of more than 5-6 times a day says your transit time is too fast.

Your Best Wipe:

Wipe once and wipe clean!

Your wipe tells you how good your food is for you, and leaves clues about bacteria that may be living in their gut.

How to Connect with Dr. Marisol
www.drmarisol.com 

Instagram:

@drmarisolqueenofthrones 

Freebie for Flipping 50 Listeners!

Legends of the Throne

Gut Feelings- Ebook 

Thank you for your patience with the technical issues with this post. I hope you’ll agree the moments the tracks were less than perfect were worth the information in this episode! 

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:

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