by Natasha Turner
I’m in Nova Scotia for a few weeks at my cottage. Here’s exactly what I am doing to stay on track daily with my fitness and wellness. I hope this helps to inspire you to pick up a new health promoting habit. DM me on Instagram if you have questions or comments at @natashaturnerauthor. I have not posted in several years but I do look on there and this is the first personal blog I have written in a long time but I wanted to let you all know I am still in action! I titled this for people like me in their 50s, but let’s face it this is for all of us, at any age!
1. I get 120 grams of protein daily – this is consumed in four meals daily. I’ve been using these go-to protein sources here:
a. 30 grams of whey protein on rising with 15 grams of marine collagen and 500mg vitamin C and Clear Recovery for 5 grams of creatine. You must get protein, collagen, and creatine daily for longevity.
b. 1.5 cups of Greek yogurt
c. Five to six egg whites (or one cup)
d. Five ounces of chicken – I have used these recipes on this trip so far:
i. Chicken burger :https://clearmedicine.com/turkey-cranberry-and-brie-burger/
ii. Chicken curry: https://clearmedicine.com/bries-red-thai-curry/
e. Five ounces of shrimp
f. Five ounces of scallops
g. Five ounces of lobster
h. Five ounces of haddock
i. 1 cup cottage cheese (I don’t have this every day – sometimes I am not sure if this makes my hands more inflamed)
2. I strength train for 30 minutes five to six days a week. I used to work out three to four days per week but for my mental health and bone density I increased to six days and I alternate body parts so that I am not over-training. Here is one workout:
a. Start with abs: bicycle crunches (60); lower leg raises ab crunches (25);
3 sets of these exercises (I put weight just for reference – select your own):
b. Chest press on ball with hip thrust – 15 reps with 15 lb DB
c. Standing DB bicep hammer curl with calf raise – 12 lb DB – 20 rep each arm
d. Goblet squat holding 20 lb DB – 20 rep
After this add at end one set of:
e. Rear delt – 20 reps with 5 lb DB
f. Standing squat to bicep curl with 15 lb DBs – 20 rep
3. I use bioidentical hormone replacement therapy. This includes 100mg of oral progesterone at bedtime and Estrogel applied to my forearm in the morning as well as a vaginal suppository of estriol 1 mg on Wednesdays and Sundays. For my thyroid I take .100 Synthroid and 25 mcg compounded T3. I try to remember to take 3mg melatonin lozenge at bedtime.
4. I take supplements (I have added specific ones for recent imbalances in my blood work) but the key ones I consistently take are:
a. Vitamin D3 once a week – one dropper full SHOP HERE
b. Magnesium Bisglycinate – three capsules of 180 mg each evening for bone heath and longevity
c. Vitamin K2 – one capsules each evening for bone, breast and brain health SHOP HERE
d. Curcumin – one capsule morning and evening SHOP HERE
e. B12 and Folate – one capsule each morning SHOP HERE
f. Clear Relief – for prevention/control of inflammation (contains quercetin, turmeric, ginger, rosemary, resveratrol, and more) three each morning SHOP HERE
g. I just added Lion’s Mane for memory, mood, and cancer prevention – two per day SHOP HERE
h. My powders each morning – Dream protein, Clear Recovery, Clear Nova Scotia Marine Collagen + C, Clear Soluble Fiber in a 20 ounce shaker cup with water.
5. When it comes to carbs: I am gluten free most of the time and try to stick to low- GI starch selections once a day. My most commonly selected starches are beets, carrots, red potatoes, sweet potato, and/or one piece of sourdough bread. If I have sweets, I have them during the day, so I walk after their consumption. I try to avoid eating them at night. I enjoy fruit daily – watermelon, berries, peaches, pears, cherries, or mandarins.
6. I try to keep regular sleep hours and I try to walk (45 minutes) as often as I can. I recommend the Strava App.
