It took me a long time to realize just how important protein is for my health. But hey, better late than never, right?
I’m 58 years old and I shoot for a daily intake of 30% protein. I don’t always make it but what helps me get close—protein powders.
So, I’ve been baking a lot. And I add a protein powder in every single recipe. I’m always craving baked goods. But man, there are gobs of empty calories in stuff from stores.
So, making my own makes me feel a lot better about eating them!
Protein for Seniors
1/Illness-One study shows older peeps recover more quickly from sicknesses if they’re consuming more protein.
2/ Functionality- A 2018 study found that older people who ate more protein were 30% less likely to lose functional abilities than those who ate less of it. This involves simple things—getting dressed, going up and down stairs. So, eat up!
3/Spread it-When it comes to eating protein, we older folks should spread it out through the day. We don’t process it easily so this is a critical point.
4/Supplements & Powders-One study says there’s no need for these unless we’re malnourished or sick. But since we should all be trying to build more muscle, too as we age, I opt to throw in a powder just about every day. I check my intake by the end of the day and if I’m still below my 30% intake for the day, I’ll add a fruit smoothie with protein powder. Back to my baking and protein powders. Have you swiped yet? Yummy! My latest creation is this chocolate chip protein zucchini bread. It is full of good nutrients.
So without further ado--here's my recipe!
Lynda’s Chocolate Chip Protein Zucchini Bread
1 cup flour (I used a combo of Egg White Protein powder, Cassava Flour & coconut flour
½ cup 100% Cacao powder
¾ cup coconut sugar
2 large eggs
¼ cup melted coconut oil
½ cup melted butter
1 tsp. vanilla
1.5 cups shredded zucchini
1 cup 85% Cacao Chocolate chips
Oven 350 degrees. Line 9X5 pan with parchment paper
Combine dry ingredients, then liquids, mix well
Add half of chocolate chips last and stir
Pour into pan, then add remainder of chocolate chips on top
Bake 55 minutes
I recommend freezing.
I love eating it cold—that crunch from the chocolate chips: delectable!
Let me know in the comments below if you try this recipe.
Make it a great day.
(Lynda, at home "in" her gym)
That’s me. That is, if I try hard enough..and it’s a good thing.
You see, I’ve been working out at home for three months now and quite frankly I don’t know when I’ll get back to the gym. So, I need to push myself on the lifts, ie: go to failure.
My weights aren’t heavy enough at home so I gotta go for those extra reps. You know what I’m talking about—just when I *think* I can’t do another squat, I go for it, anyway. This is important—for all of us—in order to grow those muscles.
If you never lifted weights, you might be rolling your eyes—thinking—what is she doing? Why does she want to build muscle? To enter an arm-wrestling contest; power lifting because she’s into grunting & spitting; or maybe it’s Sumo wrestling she’s into? Well, it’s none of the above.
I just want to age gracefully, and one of the best ways to do that is to build muscle. In fact, the older we get the more muscle we should try and build.
Sarcopenia (age-related muscle loss) is coming for you and it’s coming for me. So, like a garlic necklace repels a vampire, pick up a weight to ward off the big scary Sarcopenia.
Here are some of the moves I try to do 3-4 times a week.
1/Body Parts-Legs are my favorite to work out—hard! I’ve suffered chronic back pain for almost 30 years. It seems the better & tougher my leg work-out, the more it eases my pain. Our legs contain the biggest muscles and are responsible for stability & more. So, learn how to do squats. And make sure you change it up—vary your moves. There are a lot of squat variations, like in that picture, I’m doing side-to-side squat lunges. Click here for some other good ones.
2/Booty-It also helps me a lot to focus on building the glute muscles. I know what you may be thinking—oh, what’s the use—that went away a long time ago. But you CAN get it back. And again, the more muscle we build the better off we will feel and remember—gotta fight that Sarcopenia. Click here for some good moves for glutes that you can do with no equipment.
3/Quads-This is the front upper part of the leg. Click here for some great exercises that fire up your quadriceps & build muscle. This way you’ll look good coming.
4/Hamstrings-And so you’ll look good going---work the back of the upper legs too. Click here to see some solid moves for your hammies.
Remember, work at your own level & pace. If you’re a beginner—learn correct form first. As you progress, begin adding a 2 lbs. dumbbell in each hand, then 5 lbs. then 8 and so on. You can easily purchase small dumbbells here.
But whatever level you do, remember to push it a little, go to failure until you don't think you can do one more. That's where the muscle grows!
Let me know if you have any questions. I’d love to help you with YOUR work out!
Make it a great day!
Youth is the gift of nature, but age is a work of art.~ Stanislaw Jerzy Lec, Polish Poet, 1909-1966
Healthy Hair, Happy Gal!
Whew! Boy am I a happy camper. My hair continues to look healthy.
(See other pics for just how bad it looked: Can you spot the receding hairline?) Ugh! It actually looked worse than this—but I couldn’t bear to take more pics!
I lost my hair starting in 2016 after taking about ten different antibiotics for an impacted sinus. A month after taking the last antibiotic, my hair began coming out in clumps. I’ll never forget one of my worst days.
It was October 2016. I was getting ready for a salt scrub treatment at a fancy spa in Scottsdale. I had an hour to kill so I took a steam shower. It was there where clump after clump after clump of hair began coming out. I was so distraught AND embarrassed. I cleaned the mess up and threw away the hair covering an entire full-length towel. I was sick to my stomach.
Just Wig-gle It a Little
I was desperate to get hair back on my head—even went wig shopping. One expert told me: “You’re in your late 50s, not growing hair anymore. Get used to a wig.”
Not so fast!!
Paging Dr. Rochlin
Enter Dr. Semone Rochlin, a plastic surgeon in Scottsdale, Arizona. She recommended PRP. It’s a treatment that helps generate hair growth.
Yes, please! PRP, aka: Platelet-Rich Plasma worked for me! The doc draws your own blood, spins it in a centrifuge, separating the platelets. Those are then injected into your scalp. And voila. Within days my begins growing again like crazy.
(Dr. Rochlin doing PRP on Lynda)
Here’s a list of other things I tried to help my hair growth.
1/Eating more protein-Protein, like this, helps our skin, nails and hair. So, I went from about 20% protein a day to almost 30%.
2/Amla Powder-Amla is a strong Indian antioxidant also known as Gooseberry. I’ve been drinking it in water every morning for about four years.
3/Less Stress-I’ve tried hard to keep my stress level down—through eating well, exercising and mindfulness. Click here to read how to do that.
4/Hemp oil-I’ve been using Sativa Springs Hemp Essential for about 20 months now. This is an incredible hemp oil. It helps me sleep, calms me and it’s making my hair grow and even look healthier. If you order any—make sure you use this code for a discount—Code: LyndaHammond And this brings me back to PRP. I really do think it’s helped me the most. Dr. Rochlin recommends a total of three PRP treatments. Each one is an in-office procedure--quick & relatively painless—think bee-sting sensations.
I’m so incredibly grateful. I thought my hair was gone for good.
I love visiting Dr. Rochlin. The office peeps are professional & friendly—especially Lola, the doc’s Sheep-a-doodle. Lola helps to keep patients like me, calm!
Now is a really good time to go see the good doctor. Dr. Rochlin is running a deal now on PRP. So, you’ll save some $$. Today, my hair is thick, shiny, healthy & growing again! Yay.
Dr. Rochlin helped me at a time when I was discouraged & hopeless. At 58, no wig for me! I have plenty of my own hair and continue to see new growth.
Make it a great day!
(Lynda at home during quarantine, May 7, 2020 & Lynda's parents on their November 16, 2019 43rd anniversary)
I’m shocked. This lockdown stuff has me feeling sluggish and fat-ish! So, when I took pics today—thought for sure, I’d see some cringeworthy evidence.
While I still have a long way to go, I was relieved, happy even, to see I’m maintaining at least some of my muscle mass. For this, I’m incredibly grateful.
Muscle is so important to our overall health—especially as we get older.
Here are some solid reasons for us to build some muscle.
1/Reduce Aches & Pains- I’m a testament to this. I have chronic back pain. Weight lifting has helped me to manage my pain better. Like, get this--there have been times when I’m having a bad back pain day. But after weights—especially squats (several variations) & weighted walking lunges—I’m feeling better—less pain. It’s nothing short of amazing to me! Grateful.
2/Improve Balance-This means better walking & fewer falls. About six years ago, my Mom fell and broke her shoulder. She was cutting her toe nails while standing with one foot on top of the bath tub. Mother!! Anyway, if Mom had more muscle mass chances are she might have been able to keep her balance. But she healed well, thankfully. Otherwise, Mom is in really good shape—and on no meds at all. Excellent for a hot 87-year-old!
3/Fight Osteoporosis-We lose bone density as we age—especially women. But weight-bearing workouts causes the bones to work harder and as a result, strengthens the muscle around the bones.
4/Fight Arthritis-This causes stiffness, pain and loss of mobility in joints. But exercising with weights can help. Especially when combined with a focus on range of motion, flexibility and endurance training.
5/Overall Feel Good-Strength training also gives us an overall sense of well-being and confidence. The stronger our muscles, the stronger we are in many ways.
Exercises to Build Muscle
So, here are some really good exercises you can do. And don’t ignore this—I’m talking to you! You see, whether you’re 40, 60 or 80—you’re never too old. You CAN start building muscle, no matter your age! Yay!
1/Chair Squats- Sit down & stand up but do so with good form and posture. Put arms out in front of you, sit down on the edge of the seat, then stand up. Try 3 sets of 8-10. Tip: Do a pelvic tilt and you’ll feel this more in your booty. Make sure to concentrate on using your legs, not momentum, to get you up.
2/Sumo Squats-Stand with feet as wide apart as possible and squat down leaving upper body straight. Doing a pelvic tilt will help you to feel this on the inside of your legs. With or without weights in each hand. 3 sets of 8-10
3/Side Leg Lifts-Using back of chair, stand side ways holding back with left arm. Move right leg out to side keeping hips forward. 3 sets of 8-10, then switch sides. Use an exercise band to add more difficulty. Tip: Make sure you hold your abs in and stand straight.
4/Bicep Curls-Using a lighter weight (3-5 lbs.) or a water bottle in one hand, curl the weight up to your shoulder and go back down. Use control and keep elbow at hip. 3 sets of 8-10
5/Shoulder Press- Sit down on the floor with legs crossed. Using light weights raise both (or one) straight out in front of you at shoulder level then bend at the elbow toward you & out again. 3 sets of 8-10. Try shoulder raises too. In this exercise, with a weight in each hand put your arms out to the side with elbows bent in (palms will face toward the front). Then raise the weights, keeping your elbows high when coming back to start position. Click here for an illustration of really good shoulder exercises.
6/Abs-Try some ab work. Strong abs are important--it helps with posture. Lay down on your back and put your hands behind your head and try to “sit up”. But don’t sit all the way up. This is a crunch. Tip: Make sure you do a pelvic tilt to keep your back on the floor. Do as many as you can. Rest and start again.
7/Cardio-Try and get cardio in at least 3-4 times a week for a half hour or more. This can be a brisk walk, biking, running, swimming or dancing—anything that gets your heart rate up.
8/Yoga-Yoga is a great complete work out. You’ll get strength training, balancing practice and excellent stretching for mobility. Click here for some good Yoga poses you can do at home.
Please let me know if you try these exercises. Or if you have any questions or comments—I would love to hear from you. Comment below.
Stay fit & healthy and go and build that muscle!
Make it a great day!
(Lynda, Millie, Roxy 2018)
A favorite: Millie & Roxy—cute & happy; natural, perfect lighting; me, dressed for a change.
And it’s Thanksgiving 2018. The turkey is in the oven, we’re expecting a crowd, the Macy’s Thanksgiving Day parade is on TV. All is well.
I needed a pic & perk like this.
You see, the other day I would have a meltdown after venturing out.
Grocery store: No one is wearing a mask! (!!) A lady gets too close to me in line. I ask her to back up. She says “I know what the rules are because I work here.” Hello!? Where are your gloves, your mask, your respect for social distancing?
Doctor’s office: I see four other patients file through the waiting room. Not one of them is wearing a mask or gloves. Workers are forced to give those patients masks and insist they put them on.
The Library: The library has just opened for pick-up only. It was an easier-than-expected process. I pull up and stay in my car, give workers my card number. They then assign me to park near a numbered table in the parking lot. The books are placed on the table in a bag with my name on it. It’s really easy and well organized. I’m grateful I got my books but I miss going “in” to the library to peruse the isles. So, still.. sad.
Everything is scary, annoying & oh, so different.
Home Sweet, Home
Later at home, I see a commercial for Macy’s. It starts with the Thanksgiving Day parade—the big turkey balloon hovers over the beautiful, crowded streets of Manhattan where people are laughing and packed on the sides of the streets.
I burst into tears. Seeing that enduringly sweet image was the last straw after a stressful day out and about during this pandemic.
And I’m not even essential personnel. My heart goes out to those on the front lines—nurses, doctors, first responders, grocery store workers and more.
I then talk over what I’m feeling with Kevin, my hubby. That helps—it always does. Kevin always has comforting things to say. A good night’s sleep also helped.
Listen we all have our moments. Times when this just seems unreal and too much to handle. The best thing we can do it let it out. Talk with a friend, partner, anyone. It will help.
And these memories—like mine on Thanksgiving with Millie and Roxy at my side? Chances are we’re all experiencing flashbacks like these. So, remember, those good times, holidays & parties? They will be back. But we need to be patient and continue to stay home & healthy. That way we’re ready to go when the invitations start coming in again!
Hello, White Elephant Christmas Exchange! Love my annual shin-dig each year!
What do you Think?
What’s the first thing you want to do when this is all over? Comment below.
Make it a great and safe & healthy day!
(Lynda in her garage April 2020)
Gym with a View!
This is the scenery from my “gym”, aka: garage. The Superstition Mountains are just east of Phoenix and right outside my door. I love it!
Sure, my gym window sure has improved compared to LA Fitness. However, at home I’m making do with the bare minimum equipment.
But hey, I’m not complaining. This view makes up for it.
And while my locale may’ve changed my schedule has not. I still spend about 2-3 hours working out in the morning. And boy am I blessed. You see, I have not just one home gym but two!
Love Thy Neighbor
My neighbor graciously allows me to go to her house to run there while she’s quarantining in Michigan. And from her house I have another excellent view. Yippee!
Here’s what my daily work-out routine is like:
1/4:30: We walk the girls while it’s still dark out-2 miles
2/5:30: Running-4-6 miles
3/7:00: Weights & bands
4/8:00: Stretching & abs
I’m usually done by 9. Then I hit that to-do schedule hard! It’s time to clean, de-clutter the cabinets, the closets, yard work. Oh, who am I kidding!? Sometimes I just hit the computer and surf the net, watch TV. Then it’s lunch time!
(My Neighbor's Workout room! Sweet!)
So, essentially my day is up in the air after my work outs. Yeah, I do try to add something productive to every day. And on most days—I’m successful. Some days, not so much.
Maybe today I’ll tackle my closet…or perhaps, tomorrow.
So, what do your workouts look like these days? I really want to know—so please share below in the comments and check out that view!
My view from my neighbor's treadmill...ahhhhh!
Make it a Great Day!
Lynda, today in her neighbor's gym)
Back on Track!
Literally. Treadmill windfall! I’m running again.
My neighbor graciously offered up her home gym while she’s quarantining in Michigan.
Right after we went on lockdown in early March, I’d been trying to get some cardio in, get my heartrate up--HIIT, going up & down my stairs. But that just didn’t cut it.
I missed everything running does for me: clearing the cobwebs, getting my creative juices flowing, high calorie burning, those sprints, easing my back pain and creating that incredible runner’s high.
So, whenever I’m struggling with something—I whine about it—publicly! Yeah, I’m a real shrinking violet.
Anyway, I took to my blog here-- FitOver50Plus.com-- and wrote a sob story about how much I miss my running.
So, Amy from my ‘hood texted me: “Hey, I have no idea when we will get back—so go use our gym!” Hallelujah!
That day I was running again!
She and hubby, Scott have an extensive gym but so far, I only have eyes for that Nordic track.
I never thought a home unit could measure up to the treadmills at the gym but this is darn nice. In fact, I used to think a home treadmill would become an expensive clothes hanger in my house but you know what? Quarantine has changed that thinking!
I’m back to running 20-25 miles a week. Reunited and it feels sooo good!
I’ve seen many creative people using anything they can find around the house to stay fit.
What are you doing!?
So, do share—are you working out? If so, what’s the craziest thing you’re doing or using to get a decent work out in? Share in the comments section.
May your choices reflect your hopes, not your fears.~ Nelson Mandela
Make it a safe, healthy & great day!
(Lynda at home on 4/20/2020)
Happy Weed Day!
What’s Weed Day?
If you’re like me, you may not even know about this day. I didn’t—until recently. But when it comes to those in the cannabis culture, it’s an important day.
In short, it’s the day marijuana lovers come together to celebrate passion of the natural drug—still illegal in the US.
Now, that CBD & Hemp oils are becoming more mainstream, this “holiday” of sorts is becoming more well known.
In fact, the Full Spectrum Hemp Oil I take is offering a sweet deal. Sativa Springs is giving a month’s supply in a giveaway. To enter-see deets below!
(Lynda, August 2019)
There’ve been a lot of stories about how marijuana came to be celebrated on 4/20 every year. But the story most plausible involves a group of high school kids in the 1970s. Turns out a group of California teens gathered everyday at 4:20 to smoke a joint or two. The idea spread and soon the code for smoking pot became 4:20. So, they associated it with the calendar and boom—an historic day was born.
I don’t smoke marijuana but I admit—I’ve tried hoping it could help my chronic back pain. Not only did it not help but it made me paranoid and I did not like the feeling!
However, Full Spectrum Hemp oil—the liquid stuff? Now, that is a different story. That has helped me in ways I could never have dreamt.
Lynda on her driveway on Leap Day 2020)
Here are just a few improvements I’ve noticed since starting it about 18 months ago.
Sativa Springs Hemp Essentia:
Hair is Healthier
I’m Sleeping Better
I Have More Energy
More Mentally Focused
Win a Bottle
If you’d like to try Sativa Springs here are the details:
Order by going to SativaSprings.com or call: 214-494-9004
To get that discount use my code when ordering--Code: LYNDAHAMMOND
$80 ($68 w/my discount)
And while you’re at it, enter my contest.
Simply go to my Instagram page to sign up:
Contest runs 4/20-4/26
Make it a great day!
(Lynda, Easter 2020 at home)
A Little PollyAnna for Easter 2020
Wearing my Sunday best *and* carrying the best!
It’s my Sativa Springs Hemp Essentia. Yeah, the Easter Bunny was very good to me this year.
I try to do everything I can to stay healthy—I eat well, exercise and take supplements. My favorite is this Full Spectrum Hemp Oil—don’t confuse this with just any CBD or hemp oil on the market.
It’s the Best
See that “Full Spectrum” on the bottle in the second pic? Well, this is important—it means it contains *all* of the Cannabinoids from the Cannabis Sativa plant—both leaves & flowers.
When we take a dropper-full, it creates the “Entourage Effect”. Meaning the 100 compounds in the oil work synergistically with our body’s endocannabinoid system.
This Hemp oil is incredible.
Here are just a few things Sativa Springs has helped me with.
1/ZZZZs-I sleep better. Didn’t even hear the Easter Bunny drop this off!
2/Clarity-I think more clearly & my memory has improved.
3/Calmer-This has been amazing to me. I’m able to let the little irritations in life roll right on by!
4/Hair—And I love this. It’s even helped me to grow more hair. It’s thicker, healthier— shinier! Now, if it could just help with my gray roots!
Listen, we need every edge we can get when it comes to staying in good health—especially these days. Easter is the time for hope and new beginnings, so whether you’re new to health & fitness or you’re already a fit enthusiast—make sure you add THIS hemp oil to your regimen.
I’ve been using Sativa Springs every night for more than 18 months now. I really love it. You will too. And when you order it—use my code for a discount.
Order at SativaSprings.com—a Texas based company.
or call: 214-494-9004
Use code below when you order
$80 ($68 w/my discount)
Make it a great and healthy & safe day!
(Lynda in her Arizona kitchen, April 2020)
Ain’t That a Kick in the Head!
See those yummy veggies? I eat them and more wholesome, cruciferous crunch every single day. I’m grateful that I’ve *always* loved veggies. And in the last 10 years, I’ve stepped it up a notch adding even more to my diet.
Good news, right? I’m doing what I’m supposed to--getting nourishment from whole, natural foods—carrots, cauliflower, peppers—the works.
But not so fast
Get this--I’m allergic to it—ALL of it.
More specifically, I’m allergic to nickel. Nickel is found in just about any natural food on the planet. You see, it’s in our soil so there’s no way to buy nickel-free foods.
Hey, no problem--here’s how doctors tell me I can avoid the element.
Nickel Food Allergy
1/Eat white rice, not brown
2/Eat white bread, not grain, oat or wheat
3/Eat processed chocolate, avoid 100% Cacao
4/No kale, spinach or other veggies
5/No salmon (nickel is in the oceans, too)
In Other Words..
Translation: Eat crappy, processed foods laced with chemicals—but no nickel. That is crazy talk.
I can’t do it. I won’t do it. Switching from natural, healthy foods to man-made, fake foods is, by far, THE most counter-productive & idiotic thing I’ve ever heard.
Eczema, Oh My!
My issues started at the New Year. I began having extremely bad diarrhea, bloating & more after eating. I also developed eczema on my hands—the backs & palms. (See pics below)
I had a colonoscopy which showed a huge number of Eosinophils or white bloods cells attacking the enemy—a food source, not revealed from the colon test.
So, I began a battery of tests with an allergist. The nickel allergy was uncovered, as well as one to sunflower seeds—which I was eating almost every day in my salads.
So, what does a holistic, healthy, vegetable eater do? Well, I’m trying to determine which foods might be my biggest instigators. I’ve discovered two, so far: oats & Cacao.
I love my homemade granola—but I’ve drastically cut down on it. I love powdered cacao in my shakes but have avoided it for about a month. I’m hoping some brands might contain less nickel than others—so, I’m shopping around for that.
In the meantime, I’ll keep trying the “elimination” diet to figure out which are the worst offenders and I’ll make changes. For instance, if I find out spinach is bad for me, I’ll cut the amount I eat down but not out. I won’t give up good foods altogether.
Dreaming of Good "Bad" Foods
Wish this allergy thing made sense. I’d rather be allergic to things I shouldn’t eat--Peanut M&Ms--love that crunch! Butterfinger Candy Bars-those Blizzards are delectable. And mint chocolate chip ice cream—perfect with strong black coffee!!
Do you have food allergies? Share below how you deal with them. Hey, maybe we can help each other.
Make it a great—and safe & healthy—day!
Write something about yourself. No need to be fancy, just an overview.