Functional Fitness with Suzanne Andrews

4 Water Exercise Tips for Weight Loss and Arthritis Relief

by Suzanne Andrews

 

Summer is almost here and we can begin to think about how we look in a bathing suit and how to treat your nagging arthritis symptoms at the same time!

The buoyancy of water supports a portion of your body weight putting less stress on your joints though still allowing for improvement of flexibility.

 

Here are some great water exercise tips to get you started:

  1. Water shoes provide safe traction on the pool floor. 
  1. Keep the water level at about waist to chest deep. 
  1. Move your Styrofoam weights, balls or noodles slowly through the water as this will provide less resistance than faster movements which can become too hard to do. 
  1. Webbed water gloves and flippers make great resistance tools for water exercise. 

You’ll likely never work up a sweat when in the pool but still have plenty of drinking water handy to minimize dehydration. 

Own Arthritis Water Therapy on DVD!

Water jogging, forward and side lunges and push ups on the pool steps are all great ways to treat arthritis symptoms at any level. 

To treat arthritis its important to do everything you can to stretch, use weighted resistance either in or out of the pool and be consistent. The body will conform to whatever forces you place upon it. That will translate into stronger muscles, flexible joints and reduced pain in all the places you’ve convinced yourself, “I’ll just have to live with.” It doesn’t have to be that way. So don’t be a big drip, get started today! 

Preview Functional Fitness with Suzanne Andrews’s Arthritis Water Therapy DVD/CD set on CollageVideo.com.

Suzanne Andrews, Occupational Therapy Practitioner

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.

Arthritis Relief Tips

By Suzanne Andrews

Arthritis Relief Exercise DVDs!

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.

 

 

 

 

Do I have to Stop Drinking Alcohol to Lose Weight?

by Suzanne Andrews


5 Things You Must Know About Alcohol for Weight Loss.
Would you like to permanently say goodbye to your over-sized clothes? We've all heard the cautionary tales about alcohol, weight loss, and how the two don't mix.
There are some very sound reasons to avoid alcohol when you're trying to lose weight. There are also plenty of healthier options for dieters who like a little drink now and then.
Here is a list of the reasons why alcohol can slow your weight loss and affect your weight.
  1. Alcohol is High in Nutrient Empty Calories.
       Alcohol contains 7 calories per gram.  Protein and carbohydrates contain only 4 calories per gram, and fat contains 9 calories per gram.
       The difference is that proteins, carbohydrates, and fats pack nutrition into their calories. Calories from alcohol do not provide nutrition, and will not satisfy your hunger. This makes it easy to keep drinking – and racking up a high calorie count.
    1. Alcohol Delays the Fat-Burning Process.
       According to Dr. Robert Atkins, the human body burns alcohol before any other fuel source. That means your body will burn off all the alcohol you've consumed before turning to its store of carbohydrates and fat. This can delay your weight-loss efforts, especially if you drink frequently.
       If you can't bring yourself to abstain from alcohol, try sipping wine instead of beer or cocktails. Dr. Atkins considered the most diet-friendly drinks to be wine, hard liquor, or either of the above mixed with seltzer, tonic water, or diet soda. While losing 60 lbs I opted for a white wine spritzer once a week.  The trick is to drink it very slowly and not on an empty stomach.  Have a salad with water first and drink sips of water in between your drink. 
    1. Excessive Alcohol Consumption is Linked to Higher BMIs.
       There is a direct correlation between the amount of alcoholic drinks a person consumes during a day, and that person's Body Mass Index (BMI).    According to a study by the National Institute on Alcohol Abuse and Alcoholism (NIAAA), study participants with the lowest BMIs drank three to seven times a week, but had only one drink during those days.
       Participants with the highest BMIs drank alcohol less frequently, but consumed several drinks at a time.    As with any food, alcohol isn't disastrous in small quantities. The real danger lies in overindulgence.
    1. Alcohol Ads Are Misleading.
       The latest alcohol marketing campaigns refer to certain alcoholic beverages as "low-carb" or "zero-carb". These campaigns are obviously targeting dieters, who have long avoided alcohol in their desire to lose weight. 
       While it is technically true that straight liquors are distilled and therefore contain no carbs, they still contain plenty of calories and no nutritional value.     Beer and wine do contain carbohydrates, which can lead to cravings and bloating. Mixed drinks are the worst of the lot, as they contain all sorts of added sugar and calories. 
    1. Alcohol Lowers Inhibitions.

        When we drink alcohol, our inhibitions go down. This can cause us to make decisions we would never consider while sober. When a dieter's inhibitions are lowered, they may find it difficult to say no to overeating or eating rich foods that are high in calories. 
       Intoxicated dieters might be susceptible to friends' urges to try "just one bite", or their insistence that "just one time won't hurt". Mindless snacking is also common while drunk.
       While the occasional planned splurge can actually help you stay on track to lose weight, alcohol can lead to an unplanned splurge followed by guilt and discouragement.
       It's up to you. The bottom line is that any diet boils down to how many calories you consume versus how many you burn.
       In small quantities, alcohol can be an occasional part of your weight loss plan. Just tread carefully, save the harder drinks for special occasions, and factor the extra calories into your daily total.
    Do you have weight loss questions?  Contact me at http://healthwiseexercise.com

    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.

    Six Best Steps to Cleanse and Detox Your Body

    by Suzanne Andrews

    It seems like you can't turn around these days without hearing about a new colon cleanser or detox diet.
    These products and systems claim to remove built-up toxins from the body, promoting better overall health. Some involve fasting, while others involve strict liquid diets.
    After numerous studies, there is still no scientific evidence that such approaches are beneficial. According to Dr. Michael Picco, a gastroenterologist at the Mayo Clinic, detox diets and cleansers can actually have harmful side effects.
    Despite the claims of companies who sell such products, the human body is actually very efficient at filtering toxins. You have a liver and it works very well.

    However, there are several simple, natural steps you can take to ease your body's burden. Here are some proven ways to rejuvenate your body inside and out. 

    Exfoliate to Renew Your Skin
    You may not know this, but I'm also a licensed esthetician, and that's why I know that exfoliation is a quick and easy way to remove dead skin, improve circulation, promote the growth of new skin cells, and give your complexion a natural glow.
    It can be done with an exfoliating skin cleanser, a natural skin scrub made from brown sugar and olive oil, or even a gentle soap and a damp washrag every other day.
    Give yourself an overall glow by exfoliating your whole body. Purchase (or make) an exfoliating body wash, or purchase a long-handled body brush and scrub it over your body in circular motions before you bathe.
    Both techniques will help clear your pores and get rid of dead skin cells.

    Learn to Breathe
    Do you ever catch yourself holding your breath? Do you tend to breathe in short, shallow bursts? If so, you can decrease your body's stress level by practicing slow, rhythmic breathing.
    This technique, called 'conscious breathing', helps you provide more oxygen to your body. This, in turn, helps your body carry out its tasks more efficiently.
    Pick a quiet time, such as before you rise from bed in the morning. Take a slow, deep breath inhaling through your nose. You should see your stomach rise first, followed by your chest as you breathe in, then slowly exhale.
    Repeat this for up to 10 times depending on your tolerance level. Over time, you will learn to breathe more correctly throughout the day.

    Practice Daily Stretching
    Stretching and yoga are beneficial to the mind and body. Not only do they relieve stress and keep the muscles limber, they promote blood flow and circulation.
    The experts at WebMD recommend stretching all major muscle groups at least 2-3 times weekly. Stretch until you feel a gentle tug, never to the point of pain.
    You can go online to find a good stretching routine or, if you have health concerns, ask your doctor to recommend one that's right for you.

    Sweat Every Day
    Much as we try to avoid it, sweating is actually great for your body. The best way to work up a cleansing sweat is through aerobic exercise.
    As you sweat, your body releases stored fluid. Replace this fluid by drinking plenty of water.
    After a week or so of daily sweating and hydration, you will begin to notice improvement in your skin tone, stress level, and sleep quality.

    Reduce Consumption of Pain Medication
    Our livers were designed to filter toxins from our blood, but there's no need to make them work overtime. Be kind to your body by reducing the amount of over-the-counter painkillers you consume.
    Researchers at the University of North Carolina at Chapel Hill found that acetaminophen (Tylenol) can cause liver damage even when used as directed.
    The liver function of the test subjects was three times higher than normal after just four days of routine acetaminophen use.

    Use Fiber and Water to Promote Digestive Health
    Fiber and water are the healthiest colon cleansers available. They are also some of the most effective. Fiber is a difficult substance to break down. It makes your digestive system work hard, keeping it in good shape.
    Water is essential for our bodily functions. Good hydration means better skin, better joints, and better filtration of toxins.
    For optimal results, try to consume at least 30 grams of fiber daily, and at least six to eight glasses of water. When it comes to cleansing and detoxing your body, there's really nothing better than water. You'll know you're on the right track when the urine becomes nearly clear.

     Questions or comments? Visit me at: Healthwise Exercise.com


    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.

     

     

     

    Weekend Weight Gain

    by Suzanne Andrews

    Are You Gaining Weight on Weight on Weekends? Here Are 6 Tips to Stay on Your Weight Loss Track!

    After a hard week at work, it's only natural to look forward to a relaxing weekend. But weekends contain some of the most difficult diet hurdles, from dining out on Friday night to having a hearty home-cooked Sunday dinner with family - and everything in between.

    We're also more likely to eat junk food on the weekends than during the week. In fact, many dieters look forward to an opportunity to splurge a little after their work-week is done.

    It's no wonder research has shown that most people between the ages of 19 and 50 consume more calories on weekend days than on regular weekdays. All of these extra calories can add up to an annual weight gain of 5 pounds or more.

    To avoid nasty shocks during your Monday morning weigh-in, follow these helpful tips for minimizing weekend weight gain. 

    1.  Stock up on healthy options.

    If you come home to an empty cupboard on Friday evening, you'll be more tempted than ever to order pizza or get fast food.  To avoid such temptation, plan ahead and pick up some healthy snacks and quick meals. Try new foods you've been curious about, or new flavors of your old favorites. Be sure to get plenty of diet-friendly drinks as well. 

    1. Don't skip meals.

    If you know you've got a big dinner coming up, you might be tempted to "save up" calories by skipping meals earlier in the day. This tactic is doomed to fail because you will ultimately end up very hungry and surrounded by tempting food. A much better strategy is to eat small, light meals throughout the day. Fruits and vegetables, salads and broth-based soups are good choices. These will help keep your calories in check, but won't leave you starving before your big meal. 

    1. Have fun while you move.

    You might not want to hit the gym on the weekends, but staying active is important. The International Journal of Obesity reported that dieters who consistently stick to their plan are more likely to be successful.    Luckily, there are plenty of fun ways to stay active on the weekend. Sign up for a yoga class, take a walk through a scenic neighborhood, or go window-shopping at the mall to pick out clothing you'll buy when you reach your next weight loss goal. If you have children or pets, play with them in the back yard or take a trip to the park. You'll have fun and burn calories. 

    1. Limit alcohol consumption.

    You don't want to sabotage your healthy food and exercise choices by drinking too much alcohol. Alcohol is high in empty calories and can leave you hungry and dehydrated. It can also lower your inhibitions, paving the way to a binge.  If you must drink alcohol, limit yourself to one or two low-calorie options, such as a White Wine Spritzer or a Rum and Diet Coke. 

    1. Remember your goals.

    It's easy to lose some of your intensity when you're relaxing with friends, especially if you're the only one on a diet. Some of your friends might even tempt you to overeat. While they're probably not doing it maliciously, that extra temptation can lead to a diet disaster.    Speak with your friends about the level of commitment you have to health, and spend more time around those who support your efforts. Good friends will take your goals into consideration. 

    1. Don't be discouraged.

    After a long weekend of celebrating, you might find yourself several pounds heavier when you weigh in on Monday. Unless you ate a truly massive amount of food over the weekend, most of the weight gain is probably due to bloating. Simply tell yourself that today is a fresh start, and get back on track.

    Need help staying on track?  Try my motivational Functional Fitness workouts and I'll help you every step of the way!

    Healthiest Blessings,

    Suzanne Andrews, Occupational Therapy Practitioner/L

    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.

    Spinach-Ricotta Portobellos

    by Suzanne Andrews

    This vegetarian treat goes great with whole wheat pasta and a side salad. As an added bonus, each stuffed mushroom cap serves up a healthy dose of calcium and protein!

      What You'll Need:

    •    4 large Portobello mushrooms (caps)
    •    1/4 tsp sea salt
    •    1/4 tsp black pepper, divided
    •    1 cup reduced fat ricotta cheese
    •    1 cup fresh spinach leaves, chopped
    •    1/2 cup shredded parmesan cheese, divided
    •    2 tbsp kalamata olives,diced
    •    1/2 tsp Italian herb seasoning
    •    3/4 cup marinara sauce  

    Cooking Instructions:

    1. Coat a baking sheet with no-calorie cooking spray and preheat oven to 450 degrees.
    2. Place Portobello caps on baking sheet, gills facing up.
    3. Sprinkle with sea salt and 1/8 tsp black pepper. Cook until tender (about 20 minutes).
    4.  While caps are cooking, mix ricotta cheese, spinach leaves, 1/4  cup Parmesan cheese, diced olives, Italian seasoning, and remaining pepper in a bowl.
    5.  Pour marinara sauce into a separate bowl and cook or microwave until hot.
    6. Remove caps from oven and drain them. Place them back on the baking sheet and spread 1 tbsp marinara sauce on each.
    7. Heap each cap with 1/3 cup ricotta spinach filling. Sprinkle all caps with remaining Parmesan cheese.
    8. Bake for 10 minutes, and serve with remaining warm marinara sauce.

     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.

    Tangy "Fried" Chicken

    by Suzanne Andrews

    This recipe puts a healthy spin on a Southern favorite. It's also packed with selenium, a vitamin that boosts the production of disease-fighting antioxidants.

     What You'll Need:
    • 3 tbsp Dijon mustard    
    • 2 tbsp grade B maple syrup    
    • 2 tbsp peanut oil, divided    
    • 1 tbsp fresh thyme, chopped    
    • 3/4 tsp black pepper    
    • 1/2 tsp salt, optional    
    • 4 lb bone-in chicken pieces, skinless and fat-trimmed    
    • 1 1/2 cups whole grain breadcrumbs    
       Cooking Instructions:
    1. In a large bowl, mix Dijon mustard, maple syrup, 1 tbsp peanut oil, thyme, salt and pepper. Whisk until well-blended.
    2. Dip chicken pieces in mixture until evenly coated on all sides.
    3. Cover chicken and place in refrigerator for at least 30 minutes (up to 6 hours). 
    4. Preheat oven to 400 degrees. Place a wire rack over a large baking sheet to cook chicken. 
    5. Mix breadcrumbs and remaining peanut oil on the surface of a large plate. Dredge the meatier side of each chicken piece through the breadcrumb mixture. 
    6. Arrange pieces on wire rack, dredged side up. Bake for 35-40 minutes or until golden brown. Serve hot and enjoy! 

     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
    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.

    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.

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