How much protein should I consume in order to burn fat and build muscle in my 50s?

In your 50s, getting adequate protein is one of the best ways to promote your health and facilitate fat loss. After all, among its superpowers, protein helps build lean muscle, assists in key metabolic processes, creates strong bones, and more!

When your protein goals are not met, your health and fitness suffers and the body cannot function optimally. 

How much protein your body requires each day is dependent on a variety of factors, such as age, and activity level, but by and large, it’s likely you’re consuming insufficient protein! When you work with me, I calculate your individual protein needs in my program.

Here are some ways to get 30 grams of protein:

1.   Chicken breast: About 5-6 ounces cooked.
2.   Salmon: Around 5-6 ounces cooked.
3.   Tofu: Approximately 7-8 ounces.
4.   Greek yogurt: About 1.5 cups.
5.   Lentils: Around 1 cup cooked.
6.   Cottage cheese: Approximately 1.5 cups.
7.   Quinoa: Around 1 cup cooked.
8.   Turkey breast: About 5-6 ounces cooked.
9.   Lean beef: Approximately 5-6 ounces cooked.
10.   Edamame: About 2 cups cooked.

Check out my All About Protein Quick Guide to learn more about the importance of protein. I also share quick tips and recipes that you can start using today to increase your protein intake. Get it by clicking here.

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How to minimize muscle loss as you age

If you are in your 40s or 50s, chances are that you are starting to notice some changes in your body, including muscle loss and diminishing strength, even if you exercise fairly regularly. Maintaining muscle mass becomes increasingly important as we age, especially for women who are looking to lose weight.

How to minimize muscle loss as you age:

1. Strength train a few times a week - Resistance training with or without weights is essential for muscle protein synthesis. Strength training not only builds muscle but also helps preserve bone density, which is crucial for overall health.

2. Eat high-quality protein at every meal - Aim to eat 25-30 grams of protein at each meal. Aim for a protein-rich diet including sources like lean meats, poultry, fish, eggs, dairy products, legumes, nuts, and seeds.  Protein intake becomes particularly important as we age to counteract age-related muscle loss.

3. Recover as hard as you train - Your muscles need time to heal to get stronger. Ensure you're allowing adequate time for rest and recovery between workouts. Muscles need time to repair and grow stronger after being challenged during exercise. Incorporate rest days into your routine and prioritize quality sleep to support muscle recovery and overall well-being.

4. Find a community - Your support system can help provide motivation and accountability. Building and maintaining muscle mass is a gradual process that requires dedication and persistence. Being part of community of like minded people can be the key to your success.

By implementing these strategies, women over 50 can minimize muscle loss while focusing on their weight loss goals, leading to improved overall health, strength, and vitality.

Click here to learn more about what it's like to work with me!

Wiggly Bridge & Steedman Woods

We are always in search of a new trail adventure especially one that is dog friendly now that we have two amazing dogs. Our most recent adventure was right in our neck of the woods -> Wiggly Bridge & Steedman Woods. 

You can see Wiggly Bridge from Route 1A when you're heading to York Beach, which is when it first caught my interest. It's actually part of the Fisherman's Walk that starts close to York Harbor Beach. We didn't know that the day we went and simply jumped on the trail at Barrel's Millpond. (There was very limited parking, many spots for residents only, but a local told us not to worry since it was off season.)

Wiggly Bridge was built in the 1930s when there were mills lining the river and is known as the world's smallest suspension bridge. The story goes that it got its name from a group of local girls who constantly called it "wiggly."

The flat path leading to the bridge is actually a dam separating York River with Barrel's Millpond and was used by the original settlers who were farming and trading. On the other side of the bridge is Steedman Woods Nature Reserve. 

Although it looks like an island, Steedman Woods is actually a peninsula. The short loop hiking trail is shaded and well maintained with water views on every side. There is a connecting loop that is accessible from the Old York Town side, but we couldn't follow it because it was too muddy.

The Fisherman's Trail follows the York River into York Village. I saw people walking that way, but didn't know where it went. Gives a good reason to go back and walk the full trail.

My Detox Routine

Following this protocol can help eliminate toxins, boost immunity and improve sleep. 

There's nothing better than ridding the body of toxins through a good sweaty workout. But have you ever thought about leveling up your detox routine? Here are my three favorite full body detoxing activities that I have been incorporating throughout the week.

Infrared Sauna blanket - I aim to do this every other day in 45 minute sessions. It is like climbing into a heavy sleeping bag. I have mine set up in our spare bedroom. I can watch tv, listen to a podcast or look out the windows while I sweat out some toxins. Link to my blanket here.

Dry brushing - I do this every morning to brush away the toxins that have released overnight and to encourage my lymphatic system to do it's thing. Dry body brushing is a simple way to help stimulate the lymphatic system and in turn release toxins and aid in digestion and kidney function. My brush was part of a Beautycounter exclusive holiday set, but here is one from my favorite local boutique.

7-Day detox - no gluten, dairy, sugar, alcohol or caffeine!! In addition to living my FASTer Way lifestyle, I did a 7-day detox to really give my body a chance to let go of toxin build up. For 7 days, I followed a nutrition protocol of food and supplements. I lost a whole pant size of inflammation that had built up in my body over the last 6-8 months. Link to detox.

Send me your questions in the comments below!

Want to learn more about toxin free beauty products? Click here.

Interested in my FASTer Way lifestyle? I'm also a coach! Click here to read my story.

Why you should use more mint + recipes!

After months of not feeling my best, feeling puffy and having trouble sleeping, I started digging deeper and found out my gut bacteria was unbalanced. I've been following a gut health reset protocol (in addition to my FASTer Way strategies) for about 3 weeks now and sharing tips from what I'm learning here. 

Mint definitely smells good, but it also has many health benefits. It promotes a healthy gut by encouraging the flow of stomach bile which aids in digestion. It can also boost the immune system by helping rid your body of toxins.

Mint is super easy to add into your daily diet. Here a couple recipes to get you going!

Berry Mint Smoothie

Blend together:

1 cup water

1/3 cup blueberries

1/3 cup raspberries

1/3 cup blackberries

2 cups baby spinach

1/4 cup fresh mint

1 scoop protein powder

Refreshing Watermelon Mint Salad

INGREDIENTS

6 cups seedless watermelon

2 tbsp minced fresh mint

1 tbsp lemon juice

1 tbsp olive oil

2 tsp honey (optional)

INSTRUCTIONS

Chop watermelon into cubes

Place cubed watermelon and mint in large bowl

Whisk lemon juice, oil and honey in small bowl

Drizzle wet mixture over watermelon

Toss gently to combine

Refrigerate until ready to serve

TIP! Add salad to small mason jars and pack them in the cooler for your next outing!

Summer Mint Mocktail

Ingredients

10 fresh mint leaves

½ tsp. honey

¼ cup pineapple juice (or pineapple kombucha)

½ tsp. rum extract

Ice

1 can lime sparkling water 

1 fresh pineapple or lime wedge (optional)

Muddle the honey with the mint leaves in the bottom of a 10 oz glass 

Add the pineapple juice, rum extract and stir.  

Fill the glass with ice.  

Add sparkling water to the top.  

Stir & garnish with a pineapple or lime wedge. 

I hope you enjoy these recipes!!!

Why I'll Keep Intermittent Fasting

The term intermittent fasting has become clickbait recently.

The American Heart Association recently presented a summary of a study (not yet peer reviewed or published) out of China that focuses on intermittent fasting and dangers/risks it poses with heart disease and cancer. The study followed about 20,000 Americans over a period of 8-17 years and asked them to self report their eating habits. While there were several limiting factors, the study seems to say that people who fast 8-10 hours per day have a higher risk of death due to cardiovascular disease.

This study goes against previous research that has found that time-restricted eating improves several cardiometabolic health measures, such as blood pressure, blood glucose and cholesterol levels.

Why I'll keep intermittent fasting and encouraging my FASTer Way clients to do the same...

Intermittent Fasting is not a type of diet, it’s simply an eating schedule. 

Your body is always in one of two states: fed or fasted. In the fed state (any time your body is digesting food), your body’s insulin levels prevent you from burning fat. In the fasted state (8-12 hours after your body finishes digesting), your insulin levels are lower and your body is then able to reach into its fat stores for energy. 

The FASTer Way to Fat Loss has implemented intermittent fasting since 2016 with positive outcomes for clients. Members maintain proper caloric intake during a shortened period of time and focus on whole food nutrition, making sure to consume the right amount of protein, carbohydrates and fats by tracking food.

In a clinical study with the Applied Science Performance Institute in Tampa, participants who followed American Heart Association guidelines showed higher levels of fat, and higher cholesterol compared to those who followed the FASTer Way. 

One of the major benefits of being in a fasted state is the body’s ability to focus on cellular repair. The processes of apoptosis and autophagy allows the body to remove and recycle old and damaged cells that could potentially contribute to disease. Having been diagnosed with breast cancer last year, it is even more important to me to share that there are things we can do to reduce our risk of disease.

Inflammation in the body can be reduced through intermittent fasting, too. Yes! This is so powerful because inflammation is the root cause of many diseases. When done correctly, fasting for 12-16 hours each day has many other benefits, too -> improved gut health, cellular repair, better insulin sensitivity, and fat loss.

That is why I'll keep intermittent fasting.

More information:

Three things about intermittent fasting - watch here.

Don't Be Afraid of the F Word

3 Intermittent Fasting Tips

Carb Cycling and Intermittent Fasting Results

Learn more about the FASTer Way program with me here

Brownie Protein Balls

 Here’s a yummy treat for you! Brownie Protein Balls!

I love to make a big batch of these to have on hand for that after dinner treat or a mid-day protein snack. They are also perfect for taking with you when you're traveling!

In a food processor, grind the following ingredients:

1 1/4 cup pitted dates

1 scoop FASTer Way protein

2 scoops FASTer Way collagen

2 tbsp cocoa

Sprinkle of salt

2 tsp vanilla extract

2 tbsp maple syrup

(I also added 1 tsp of water)

Roll into 1 inch balls, place on wax paper and freeze.

Shop FASTer Way supplements: protein and collagen

My Favorite Prep-free Meal Prep Tips

Sunday is a good day to start thinking about your week ahead.

You may or may not know this about me, but I DON’T MEAL PREP, not usually. I do not chop and plan and pre-portion at my house. I might batch cook or cook once, eat twice but that is about as far as my meal prep game goes.

So here are my best tips for staying on track with your wellness goals while also keeping it simple so you don’t have to spend hours in the kitchen (unless you want to). Because a week without meal prep doesn’t mean a week of fast food.

Proteins
Pre-cooked proteins (hard boiled eggs, rotisserie chicken, smoked salmon, breakfast sausage, deli meat) are a lifesaver for quick lunches and dinners. You should be consuming protein at every meal, so make sure you have plenty on hand that won’t require you to prep and cook every single thing.

Frozen proteins are also amazing in a pinch. I always have some frozen turkey burgers and veggie burgers on hand for quick easy meals.

CARBS
Quick Carbs will change the game for you - make sure to have frozen or microwaveable quinoa / rice on hand, frozen sweet potato fries, tortillas, oats and LOTS of fresh fruit around the house so you can easily grab something that will help you hit that carb goal.

Pre-prepped veggies will make dinner a cinch - like veggie noodles, pre-chopped veggies, frozen steamable veggies, salad bags and stirfry blends. These are REGULARS in our house. I seriously take all the help I can get from the store, because time is money.

FATS
Keep clean fats on hand - avocados, nut butters, lots of healthy oils that you can add to help balance those meals.

My clients receive weekly meal guides that include shopping lists to help them navigate the meal planning and prepping process. Interested? Check out my program here.

What is your favorite prep-free meal option?

2 Amazing Chickpea Recipes!

A few years ago I did a Plant Based Challenge with the FASTer Way community. I've never been a big plant eater, so this challenge forced me out of my comfort zone. Surprisingly, I found a lot of recipes that have become favorites and want to share two of them with you!

Chickpeas are legumes and a great source of plant protein and fiber. Eating chickpeas is good for gut health and digestion and can help lower cholesterol. You should be eating at least 100 grams of protein daily if you have reached peri-menopause. Fiber will help balance blood sugar levels which can help reduce hot flashes.

I have two go-to chickpea recipes. One is simple and one is not. Both are delicious and both are from FASTer Way Vegan Meal Guides.

BBQ Chickpea Salad

1/2 can chickpeas

3 TBS BBQ sauce - I use Primal Kitchen

2 cups romaine lettuce

1/4 cup corn, carrot and onion

For BBQ Chickpeas -> Add chickpeas and sauce to pan and cook over medium heat until sauce starts to get sticky (8-10 minutes). Stir as they cook.

Dressing:

1 TBS tahini

1 TBS lemon juice

1/4 tsp garlic powder, onion powder, dried parsley

1/8 tsp dried dill

3/4 tsp apple cider vinegar, water

Chickpea Hummus Burgers

1/2 cup dry rolled oats

1/4 cup cooked chickpeas

2 2/3 TBS hummus - I use Cedar's

2 TBS finely diced red onion

1 TBS fresh chopped parsley 

1 tsp onion powder

1/4 tsp ground cumin

1/16 cayenne pepper

salt & pepper to taste

1 1/2 tsp olive oil

2 TBS chopped baby spinach (optional)

Add all ingredients to a food processor and pulse until rough chop. Add more hummus if needed to bind the burgers together. You want the mixture to hold together easily when squeezed, but you don’t want it too wet. Because moisture levels in hummus can vary, I suggest starting with less hummus then adding a little more at a time until your mixture holds together when you squeeze it. Divide the burger mixture into fourths. Using your hands, form four patties about 4 inches in diameter. Heat a large saute pan over medium heat. When hot, add the olive oil. When the olive oil is hot, add the burgers. Cook on one side for 3-4 minutes, until golden brown. Flip and cook on the other side for 2-3 more minutes, until browned. Serve immediately over a salad, or on its own.

*I used the same dressing from the BBQ Chickpea recipe!

Bonus - Chickpea Tuna Avocado Salad

1/2 can tuna

1/2 cup cooked chickpeas

1/4 cucumber

1/2 cup cherry tomatoes

1/4 avocado

2 TBS red onion

Italian dressing - or same from above!

Want to try more FASTer Way recipes? Join 5 Days to Melt Your Middle here or download my FREE Anti Diet Guide here.

Questions? Leave a comment below or message me on my socials!

Winter Swimming in Hawaii

I've been wanting to write a post about our time open water swimming in Hawaii for, well years now. Today is the day!

 

mrC is a good swimmer. I used to swim in my grandparent's pool as a kid, but that's not the same as ocean swimming.

While living in Hawaii, I wanted to take advantage of two things:

1. warm water - the average temperature ranges from 76-81 degrees 

2. clear water - reduces my fear of what might in the water

One winter day during our first year in Hawaii, I came across a swimming group that met at our local beach in Kailua every Sunday: One With the Ocean. I reached out and they assured me that all are welcome, even beginners. The first time we went, we decided to paddle out on our SUP boards with the group to learn more about the route which started at the beach, out to Flat Island (some swam around it) and back. Our second week, we joined the group and we were quickly left behind. They were already around the island by the time we made it there!

Most of the group were previous competition swimmers and no one was a beginner. Although super nice, I knew I wouldn't feel comfortable swimming with them if mrC wasn't there. We decided to modify the route to something a little more manageable.

After that, we would meet the group on the beach to say hello and then walk down to our starting point and swim our route to the island. Usually we were the first to arrive, which gave us a much needed break waiting for the group coming from farther away. 

Sometimes, mrC and I would wear fins to make our swim a little easier. It's amazing how much faster you can go with those things on!

There are a lot of things I miss about living in Hawaii and swimming is definitely on my top 10 list. It was hard, but making it to the island was a huge accomplishment.

Maybe one day I will be able to swim in the waters here in Maine & New Hampshire....I won't hold my breath though, haha!

What is something you miss about a place you used to live or visit?