Functional Fitness with Suzanne Andrews

Posts in the health category

Orange-Tamari Salmon

by Suzanne Andrews

This recipe features an exotic blend of citrus and tamari, with all the nutritional benefits of omega-3s!  

   

What You'll Need:
  • 1  1/2  lb salmon fillets (4 equal portions)
  • 1/3 cup dry white wine
  • 2 tbsp low-sodium tamari
  • 1/3 cup freshly squeezed orange juice
  • 3 tbsp ginger (peeled and grated)
  • 1/4 cup chopped scallions
  • 1/2  tsp olive oil (extra virgin)
  • 1 tsp raw honey 
Cooking Instructions: 
  1. Rinse fillets and pat them dry. 
  2. Combine white wine, tamari, orange juice, green onions, honey, and ginger in a bowl and whisk them until they form a well-blended marinade. 
  3. Place fillets in a baking pan with the pink flesh facing up. Pour the marinade evenly over all fillets. Cover pan with foil or plastic wrap, and refrigerate for 4-6 hours. 
  4. When you're ready to cook, remove fillets from refrigerator while you preheat your broiler. 
  5. Remove excess scallions and ginger from the fillets, and brush the scaled side of each fillet with extra virgin olive oil. 
  6. Place fillets, skin down, on broiling pan. 
  7. Broil fillets on high heat for 10 minutes, or until cooked through. The flesh should be slightly brown on top, and firm, flaky, and light pink throughout. 

More Tips

Here are some more tips for putting together exciting and healthy recipes:
* Try new meats. Veal, lamb, and bison are ultra-lean and full of flavor.
* Add color to your recipes. A balanced diet should contain plenty of colorful fruits and vegetables. Take this opportunity to try new varieties of produce.
* Use whole-grain rice and pasta. Whole grain products provide plenty of fiber and keep blood sugar spikes to a minimum. Many dieters also find them to be heartier and more satisfying than regular white flour products.

Remember that with "Eating for Energy" you can fall in love with beautiful, healthy foods you never knew existed and be on your way to a slimmer, healthier you.

Suzanne Andrews founded Functional Fitness in 2008, the most popular fitness series for boomers and seniors broadcasting on over 159 Public Television stations throughout the US and Canada. Read Suzanne’s inspiring comeback story of how she survived a near fatal accident, From Deaths Door to Producing a National Fitness Series. Feel free to send Suzanne a message here.

Evening snacking stopping you from losing weight?

by Suzanne Andrews

4 Steps to STOP Evening Snacking

    You may have heard the old wives tale about eating after 8pm: Don't do it, they say, because the food you eat will be stored as fat. While that's not true, night time eating is a real problem for millions of people who just can't seem to stop bingeing before bedtime.

 I’ve often asked myself why do I start the day with such resolve and by evening it’s gone?

    People who suffer from Night-Eating Syndrome (NES) feel especially compelled to eat a lot of high-carb, high-fat foods at night. They might even eat more food after dinner than during dinner. Many eat very sparingly throughout the day, but eat a lot at night.

    Some sufferers find themselves unable to sleep because they cannot stop thinking about food. Afterward, they may feel guilty and disgusted, fearful that another binge will soon occur.

   NES was studied in 2009 by a team at the University of Pennsylvania Medical Center. Their findings, published in the January 2009 issue of the Journal of the American Medical Association, linked this newly designated eating disorder to stress, low levels of melatonin, and elevated levels of cortisol throughout the night.

    Sufferers were also more likely to have other eating disorders, sleep disorders, and mood disorders such as depression.

    If you suspect that you might be suffering from Night-Eating Disorder, speak to your doctor about available treatments. In the meantime, here are four effective steps you can take to get your night time binge eating under control.

    Step 1: Eat a late dinner.

    Sometimes real hunger exacerbates the symptoms of NES. Make sure you never go more than three hours without a small meal or snack. This might require you to move your dinner to a later time, especially if you tend to stay up late at night.

    If you eat dinner at 6pm but don't go to bed until midnight, you've gone six hours without eating anything. This long stretch without food can make you more susceptible to bingeing.

   Step 2: Get rid of temptation.

    People who binge at night almost exclusively crave foods that are high in sugar and fat. These "comfort foods" cause the brain to release serotonin, a chemical which improves the mood and makes it easier to fall asleep. This is especially tempting for those who struggle with insomnia resulting from obsessive thoughts of food or stress.

    To reduce temptation, get rid of all the foods you commonly binge on: cookies, baked goods, ice cream, or any other foods you feel compelled to eat at night. Don't keep these foods in your house. You're far more likely to binge on readily accessible foods than to drive to the store and purchase them.

    Step 3: Exercise at night.

    Some people avoid exercising at night because it makes them feel too energetic before bed. But if you time it right, you can reap the appetite-suppressing effect of exercise and still get a good night's sleep.

    When we exercise, our bodies produce endorphins which give us a general sense of contentment and well-being. Try ending your workout one hour before bedtime, and follow it up with a warm, relaxing shower. This could leave you feeling too content to succumb to a nighttime binge.

    Step 4: Trick your body into feeling full.

    There are other ways to trick your body into forgetting about food. Sometimes a warm drink will leave your stomach full and satisfied. Try drinking low-fat, caffeine-free hot chocolate before bed. Hot herbal teas are another good choice. If you must snack, choose high-fiber foods such as raw fruits or vegetables.

    Other night time eaters brush their teeth when they feel a binge coming on.

    Try brushing your teeth with a strong, minty toothpaste. Then follow it up with some equally strong mouthwash. Your teeth will feel so clean that you won't want to dirty them again. Plus, the Sodium Laureth Sulfate in toothpaste makes food taste less appealing by suppressing the taste buds that detect sweetness.

    If you've ever tried to drink orange juice after brushing your teeth, you're familiar with this effect.

    Note that some over-the-counter sleep aids, such as diphenhydramine, have been linked to increased hunger and cravings. If your nighttime eating is interfering with your sleep, let your doctor know. They may be able to prescribe medications that don't have this side effect.

 Healthiest blessings,

Suzanne Andrews

Suzanne Andrews founded Functional Fitness in 2008, the most popular fitness series for boomers and seniors broadcasting on over 159 Public Television stations throughout the US and Canada. Read Suzanne’s inspiring comeback story of how she survived a near fatal accident, From Deaths Door to Producing a National Fitness Series. Feel free to send Suzanne a message here.

Functional Fitness Tips & Motivations Now Posted!

Check out this week's Functional Fitness Motivational Moment!
Learn more Age Reversing & Weight Loss Tips every Thursday
here by Suzanne Andrews.

7 Weight Loss Mistakes that Stop You from Losing Weight

by Suzanne Andrews


 As any dieter knows, there is a lot of information floating around about diet and exercise - not all of it
good. The worst part is that some of the 'tips' you read can actually sabotage your weight loss and make you fatter!
 Let's separate fact from fiction and look at seven of the most common mistakes dieters make.

 

 

   Mistake #1: Cutting too much fat.

   Many dieters believe that the less fat they eat, the better. What they don't realize is that fats are important because they make us feel satiated. Fat is also digested rather slowly, which helps stabilize blood sugar levels. Eat too little of it, and you could find yourself snacking more frequently but feeling less satisfied.

   Plus, many fat-free foods contain a surprising amount of sugar to improve their flavor, and sugar can lead to even stronger cravings and weight gain.

   Instead of cutting all fat from your diet, try consuming moderate portions of heart-healthy fats like avocados, nuts, olive oil, reduced-fat dairy products, and salmon. These will fill you up without harming your health.

   Mistake #2: Cutting too many carbs.

   Like fats, carbs have a place in a healthy diet. If you dramatically cut your carb intake, you might notice a quick initial weight loss. This is water weight.    When your muscles store carbohydrates, they also store water. When you burn through these carbohydrate stores, you also secrete the extra water. The pounds you lose in this fashion will be quickly regained when you start eating carbohydrates again.

   Carbs are an important energy source. They also promote a sense of well-being. The secret is to eat a reasonable amount of complex carbohydrates like those found in fruits and vegetables, whole grains, seeds, nuts, and beans.

   Avoid simple sugars like soda and candy. They are a source of empty calories and will only increase your cravings for more sweets.

   Mistake #3: Cutting too many calories.

   All weight loss boils down to one simple rule: you must burn more calories than you consume. You shouldn't overdo it, though. If you eat too little, your body will rebel by slowing down its metabolism and losing lean muscle mass.

   You can avoid this by eating a minimum of 1,200 calories each day. A weekly caloric deficit of 3,500 calories will result in the loss of one pound. If you don't eat enough, you risk setting yourself up for a hunger-induced binge.

Mistake #4: Avoiding dairy products.

   Dairy products have a bad reputation among dieters who consider them to be too high in fat and lactose. While it's true that too much whole milk and rich cheese can contribute to weight gain, there is ample evidence that low-fat dairy products are an excellent choice for dieters.

   Dairy products contain a hormone called calcitriol. This hormone tells your body to burn more fat and to convert less sugar to fat. Plus, the protein in dairy products helps you feel fuller longer. Try to consume three servings of low-fat dairy each day.

   Mistake #5: Following the latest fad.

   Nobody likes to fail at their diet, but some of the popular diet plans you read about in the headlines are simply unrealistic and unhealthy. I tried them ALL.  They are set up to fail.

   Who can live on a diet of lemonade and maple syrup? Who can be happy eating nothing but cabbage soup? Nobody, that's who. Stay away from diets that promote fast weight loss through radical means.

   The very best diet is a well-balanced eating plan that you can comfortably stick with for the rest of your life. If a diet is too drastic or unnatural, it's not a viable lifestyle choice. And if a diet says you will not have to exercise, that is simply not true.  Especially if you are over 40.  The metabolism slows down during the middle age to senior years and you must exercise to get your metabolism in the fat burning mode.

   Mistake #6: Using stimulants.

   Caffeine and ephedra are often touted as natural weight loss aids and hunger reducers. While these stimulants can make you feel less hungry, they can also cause high blood pressure, heart palpitations, and stress.

   When your body is stressed, it produces too much of the hormone cortisol, which causes your body to go into survival mode. While in this mode, your body sends out signals for you to eat more food, which it then stores as extra fat.

   Nobody needs stimulants to help them lose weight. Reduce your hunger by reducing the stress in your life and eating small, frequent, nutritious meals. That being said, I’m not saying to stop drinking coffee if you feel you must.  I admit, I have one cup every morning.  Everything in moderation, unless your doctor says otherwise. 

   Mistake #7: Avoiding strength-training exercises.

   Some dieters, particularly women, avoid strength-training because they don't want to "bulk up" and gain weight. This is unfortunate, because muscles speed up your metabolism. Strength training actually promotes fat loss and, like all exercise, helps your body release feel-good endorphins.

   Don't let the scale be your only measure of dieting success. Get a tape measure and keep track of the inches you lose when you add strength-training to your workouts.

Own Total Strength & Conditioning Workout

Suzanne Andrews founded Functional Fitness in 2008, the most popular fitness series for boomers and seniors broadcasting on over 159 Public Television stations throughout the US and Canada. Read Suzanne’s inspiring comeback story of how she survived a near fatal accident, From Deaths Door to Producing a National Fitness Series. Feel free to send Suzanne a message here.

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