Fit by Forty with Becky

I’ve been learning more about fixing my “potential metabolic wrongs” from years and years of self-imposed calorie restrictions. I first heard about significantly upping my protein consumption on the Betty Rocker podcast with guest Dr. Gabriel Lyons. Since then, I’ve read about this concept and heard it from several other functional medicine doctors on podcasts.

I’m giving it a try - I’m on my second day of trying to consumer over 150 grams protein. I’m not sure if it’s a coincidence, having two rest days over the weekend, or because of being on week two of my new weight-training workout program….but I could do moves today I couldn’t last week. 🤞🤞

Check it out: https://drgabriellelyon.com/

Dr. Gabrielle Lyon – Muscle Centric Medicine It’s time for a new concept of wellness—something that Dr. Gabrielle Lyon and associates have discovered in muscle-centric medicine®.

According to Livestrong.com, shoveling snow can burn over 200 calories every 30 minutes. I actually love shoveling snow. Anyone else? ❄️

https://www.livestrong.com/article/301177-the-number-of-calories-burned-when-shoveling-snow/

LIVESTRONG.COM - Simple Healthy Living LIVESTRONG.COM offers diet, nutrition and fitness tips for a healthier lifestyle. Achieve your health goals with LIVESTRONG.COM's practical food and fitness tools, expert resources and an engaged community.

I came across a podcast by my favorite fitness instructor, Betty Rocker. This episode is all about gut health. This is a topic I recently discussed with the NP I see as my primary care.

Listening to podcasts during walks, runs, or familiar workout circuits make them go by so quickly! Are there any you really like and would be willing to share?

https://podcasts.apple.com/us/podcast/the-betty-rocker-show/id1509330192?i=1000547177009

‎The Betty Rocker Show: How to Have a Happy, Healthy Gut with Dr. Vincent Pedre on Apple Podcasts ‎Show The Betty Rocker Show, Ep How to Have a Happy, Healthy Gut with Dr. Vincent Pedre - Jan 7, 2022

Parker struggles with sensory issues and food, but we found a really good recipe on TikTok that he ended up loving. And I don’t mind him eating it everyday because it’s really good for him. It’s also very tasty!!

Cookie baked oatmeal: https://callascleaneats.com/cookie-baked-oatmeal/

Cookie Baked Oatmeal – Calla's Clean Eats Cookie Baked Oatmeal Written by Calla Ramont on May 18, 2021 in Breakfast, Gluten Free, Recipes, Snacks This Cookie Baked Oatmeal is inspired by freshly baked chocolate chip cookies with melty chocolate chips and an ooey-gooey, slightly under-baked center 🤤 It is also gluten-free, dairy-free, mad...

My hands-down favorite workouts are from Betty Rocker. She offers some free challenges, has tons of (free) workout videos on YouTube and also has different programs for purchase. I’ve bought several of her programs and have loved them all. You can choose workouts that are completely body-weight or that use equipment. Check out her site: https://thebettyrocker.com/?gclid=CjwKCAiA24SPBhB0EiwAjBgkhk9mVYUB1jIDZZ0glhUXKIFc4UKOkas3CmYFqgbvRfMOsxx3sqlyRhoClLIQAvD_BwE

The Betty Rocker Whole food recipes and Home Workouts for Your Healthy Lifestyle of Awesome!

According to the American Heart Association, “American adults consume an average of 77 grams of (added) sugar per day, more than 3 times the recommended amount for women.”

When I had some recent concerns over inflammation this fall my doctor at U of M advised me to really focus on a few specific dietary guidelines. One of the main ones she discussed was cutting out added sugar.

There are SO many sneaky sources of added sugar out there! I made pulled pork this weekend. When I grabbed the BBQ sauce, I knew it had added sugar but didn’t realize just how much. Two tablespoons of Sweet Baby Rays has 15g of added sugar. That’s a lot for one condiment! Luckily I had bought some sugar free BBQ sauce that was really good instead.

My new daily goal is 40g of sugar or less with no added sugar if possible. It took a few days, but now I feel a lot better. And when I do eat something overly sweet it doesn’t really agree with me.

Track your sugar for a day - see how much added sugar you consume. It sneaks up on you!

*I am never selling anything on this page, just sharing info. 🙂**

Recently I started using the FITINDEX scale. It was also recommended by my NP. Instead of just telling you your weight, it gives you a run down of lots of other health indicators as well:
-BMI
-body fat %
-fat free body weight
-subcutaneous & visceral fat
-body water %
-skeletal muscle
-muscle mass
-bone mass
-protein
-BMR
-metabolic age

What I like about it is the fact that it charts your progress for all of these measurements AND it gives you something else to focus on besides weight all the time.

I got mine on Amazon on sale for $14.99. This is the one I have:

FITINDEX Smart Body Fat Scale, Digital BMI Weight Wireless Scale, Body Composition Monitor with Smartphone App for Body Weight, Body Fat, Muscle Mass, 396lbs - Black https://www.amazon.com/dp/B07YB3SSB4/ref=cm_sw_r_cp_api_glt_fabc_ZVMZTC8AF2VZBT6VYFKQ?_encoding=UTF8&psc=1

FITINDEX Smart Body Fat Scale, Digital BMI Weight Wireless Scale, Body Composition Monitor with Smartphone App for Body Weight, Body Fat, Muscle Mass, 396lbs - Black FITINDEX Smart Body Fat Scale, Digital BMI Weight Wireless Scale, Body Composition Monitor with Smartphone App for Body Weight, Body Fat, Muscle Mass, 396lbs - Black

The NP I see suggested adding kefir to my diet to improve gut health and support a healthy weight. I just finished week 1. Since the taste is pretty strong, I made a smoothie:
-1/2 cup Kefir
-1/4 cup almond milk
-1/4 cup frozen strawberries
-1/3 large or 1/2 small banana
-1 cup spinach

Here is an article I found about some of the health benefits of kefir. Check it out…

https://www.healthline.com/nutrition/9-health-benefits-of-kefir

9 Evidence-Based Health Benefits of Kefir This is a detailed review of kefir and its health benefits. Kefir is a fermented milk drink that is highly nutritious and contains live probiotics.

Fit by Forty with Becky updated their business hours.