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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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:
Cooking Instructions:
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.
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. 
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.
This recipe features an exotic blend of citrus and tamari, with all the nutritional benefits of omega-3s!
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.
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.
Check out this week's Functional Fitness Motivational Moment!
Learn more Age Reversing & Weight Loss Tips every Thursday here by Suzanne Andrews.
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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