Functional Fitness with Suzanne Andrews

Posts in the Recipe category

Baby Boomers: & Getting Fit

by Suzanne Andrews

If you're a baby boomer and practice a regular exercise routine, you're one of the twenty percent who do what the other eighty percent don't. If you're one of the eighty percent, you're about to find out several astounding motivational reasons to get a move on.

The number one reason you should exercise is people who do exercise don't need as many pills, machines, doctors, nurses, therapists, specialists, co-pays and prodders as people who don't exercise. If you don't like having all those hands on you at the airport, just wait until you get to the doctor's office. Eeesh!

Some biologists have said that aging has been programmed by evolution to avoid over population of the planet. By exercising you can decide to be one who sticks around longer and let somebody else de-populate for a change. From the age of 45-75 years with weekly adherence to a fitness program, a well preserved 65 year old can outperform a sedentary 25 year old.

As we get older, the tissues that comprise the heart, lungs, arteries and veins weaken. Exercising slows that deterioration by keeping higher levels of blood, oxygen and hormones flowing. Due to increased heart function, nutrients feed all your tissue cells so they can replace themselves instead of dying off and not being replaced.


A study was done for NASA in 1966 to find out the effects of prolonged space travel on humans. Five 20 year old men were assigned bed rest for 20 days. Their aerobic capacity was measured before and after the bed rest of 20 days. All experienced a dramatic loss in muscle tone and aerobic capacity. They became out of shape. After only 8 weeks of serious training all five were able to recover and even surpass their previous starting level of fitness. They got back into shape. Now if you are thinking "yeah, they were only twenty, I'm over fifty," the follow up study gives you food, or exercise, for thought.

The study was repeated 30 years later with the same five men now 50-51 years old. Baseline cardio and fitness levels were measured and were again assigned 20 days of bed rest to simulate "out of shape". Two entered a walking program, two did a jogging program and one chose bicycling. Their exercise programs were slowly increased to a level of intensity for 4 and 5 hours a week exactly like was done 30 years earlier for six months. Then it was time to re-measure their aerobic and cardiovascular fitness levels.

It is no surprise to report that all five middle aged subjects had restored their baseline fitness levels to what they were 30 years before as healthy 20 year olds. So if you think that exercise and fitness is for kids, think of yourself as a 20 year old with 45 years of experience!

Own Younger in 30 Days on DVD!

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.

The Vitamin C Monster Smoothie

by Suzanne Andrews

Smoothies have been all the rage for quite some time, but are they really beneficial to dieters? 

Smoothies help dieters maintain hydration, provide more fiber and vitamins than most foods, and provide plenty of natural fructose, vitamins, minerals, and antioxidants. All of this comes in an easily-digestible form that delivers the nutrients quickly and efficiently.

Here is a delicious smoothie recipes that will help you start your morning with a burst of energy and keep feeling good all day long:

This yummy recipe is a favorite during cold and flu season. It's packed with vitamin C to help your body fight off illnesses. The antioxidants also help rid your body of free radicals that can lead to disease.

   What You'll Need:

  • 1 package fresh strawberries, leaves removed 
  • 2 ripe bananas, peeled and sliced 
  • 1 orange, peeled 
  • 1 cup fresh blueberries 
  • 1 kiwi, peeled and sliced 
  • 1 cup cantaloupe, cubed 
  • 2 ice cubes, crushed
   Directions:
  1. Peel all fruits and slice as directed. Crush the ice cubes.
  2. Place all ingredients in blender and blend on high power for two minutes, or until completely smooth and frothy.
  3. Add a little honey for more sweetness, if desired. Serve or drink immediately.

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.

The Ultimate Green Smoothie

by Suzanne Andrews

Smoothies have been all the rage for quite some time, but are they really beneficial to dieters? 

Smoothies help dieters maintain hydration, provide more fiber and vitamins than most foods, and provide plenty of natural fructose, vitamins, minerals, and antioxidants.  All of this comes in an easily-digestible form that delivers the nutrients quickly and efficiently.

Here is a delicious smoothie recipes that will help you start your morning with a burst of energy and keep feeling good all day long:

Green smoothies are packed with rejuvenating chlorophyll and antioxidants that kick the immune system into high gear.
This one delivers several servings of dark green veggies along with sweet-tasting fruits to please the palate. It also contains just enough healthy fat to help your body absorb and use the smoothie's many vitamins.

   What You'll Need:

  •   4 leaves of kale, de-stemmed 
  •   4 leaves of chard, de-stemmed 
  •   1/2  bunch of parsley 
  •   1 large aloe vera leaf 
  •   3 pears 
  •   1 ripe banana, peeled 
  •   1 avocado, peeled 
  •   3 cups of water

   Directions:

  1. Remove stems from kale and chard leaves.
  2. Peel banana and avocado. Remove seed from avocado
  3. Place ingredients in blender. Add 2 1/2 cups water.
  4. Blend for approximately two minutes, or until completely smooth.
  5. Drink and enjoy!

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.

Age Proof Your Brain

by Suzanne Andrews

How to Age Proof Your Brain: Part 1

Are you a victim of forgetfulness? Do you find yourself going through the same "where are my keys" routine every morning? Do you search for your vehicle when you exit the mall because you can't remember where you've parked it? Do you write things down like directions, reminders, and shopping lists -- and then can't find the information when you need it? Forgetting where we've stashed essential items can be frustrating and slow us down considerably.

 What about names? Do you forget someone's name as soon as you hear it? This can be embarrassing, especially in business. Do you leave the house without everything you need, and then remember what you've forgotten after you're halfway to your destination? Do you misplace your cell phone and then have to call yourself in order to locate it?

You're not alone! Forgetfulness is a common problem for many of us, and it doesn't always  mean you’re getting the dreaded Alzheimer’s. While studies indicate that memory, response time, and attention span tend to diminish with age, the losses are more often due to a lack of exercising the brain than to diminished brain capacity. How do I know?  While I work with many patients who are 40 plus in age,  I also get the opportunity to work with people over 90. I remember one particular man, Henry, a 99 year old man who needed generalized strengthening and conditioning therapy after a fall.

He always came to therapy with a smile on his face and a great laugh. His mind was sharp as a tack!  I found that out by asking him to demonstrate all the exercises I taught him for home therapy.  He showed me exactly how to do each and every one – perfectly.  All 15 of them in the exact order they were supposed to be done and with the correct amount of repetitions and pacing. (Because I teach evidenced based exercises, all the exercises must be done in a specific order, timing and repetitions, as research shows medically proven results).  With all the Functional Fitness DVDs, you’re not just getting an exercise class, you’re getting evidenced based medically proven moves for specific conditions!

Back to Henry, I was intrigued because his mind was so sharp and he had such a great attitude, despite the pain he was in.  I asked him, “what’s you secret?”  He replied, “I meditate every day.”  I have to agree that meditation is an excellent way to increase your Brain Power.

Get your copy for $9.99!

So there you have it!  Of course that’s only the beginning of age proofing your brain. Come back next week for part two where you’ll learn surprising evidenced based tip to age proof your brain!

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.

Baked Apple A La Mode Weight Loss Recipe

by Suzanne Andrews

The hardest part of being on a diet isn't watching what you eat, it's watching what everyone else eats! Our family events often focus on food and being Italian, that means a plethora of delicious treats.  

Since I have a thyroid disorder that makes staying at my optimal weight very difficult, I came up with recipes that taste totally fattening and also help improve your health.  I sneak these recipes into my families diet so they don't know it's actually good for them!  Even my college age son doesn't know :)  Just make sure to work out as that is 1/2 the weight loss battle. If you've read that weight loss is all about what you eat - that's simply not the whole story, you must exercise to lose weight and if you have a thyroid condition there's no and, if's or but's about it.

The walking workout in my new Get Stronger Bones DVD will burn off this delicious dessert and speed up your metabolism so you burn fat - even in your sleep. Thanks for taking the time to be with a very important person - YOU!  

Baked Apple A La Mode Recipe:

Ingredients:

  • 1 chopped apple per crust
  • Sprinkle of cinnamon sugar
  • Pre-made pie crusts 
  • ¼ cup Low-fat vanilla yogurt


Instructions:

  1. Preheat oven at 350 degrees
  2. Assemble apples in pie crusts (one apple per crust)
  3. Bake the Apple A La Modes in the oven for 20 minutes
  4. Cool off before adding a dollop (or two!) per pie crust
  5. Serve and enjoy!

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.

By Collage Video | | Functional Fitness, goals, Recipe, Suzanne Andrews, tips, Weekly Blog, Wellness | Read more

Creamy Potato Egg Casserole for Osteoporosis

by Suzanne Andrews

Calcium Enriched Creamy Potato & Egg Casserole

Ingredients:

  • 3/4 cups of grated cheese
  • 2 links of turkey sausage
  • 3 large potatoes, sliced
  • 3 hard-boiled eggs
  • 4 green onions
  • 1 TBSP low fat butter or margarine
  • 1/4 cup fat-free milk
  • 1/4 cup of flour
  • 1/4 cup low-fat light sour cream
Instructions:
  1. Preheat oven at 350 degrees.
  2. Heat butter or margarine in a skillet and add onions.
  3. Add flour, milk, let it reduce, and then add the sour cream.
  4. Add more milk as needed. Take off heat.
  5. In a large casserole dish, spread sauce and layer potatoes, sausage, eggs, cheese, and cream sauce.
  6. Place casserole in oven.
  7. Occasionally mix the casserole to ensure proper cooking.
  8. Once your fork easily goes through the potatoes, sprinkle cheese on top (optional).
  9. Serve and Enjoy!

Serves: 6 people

Get Stronger Bones NOW!

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.

By Collage Video | | Functional Fitness, Healthy, Recipe, Suzanne Andrews, Weekly Blog, Wellness | Read more

Feta Cheese Salad

by Suzanne Andrews

Calcium Recipe: Feta Cheese Salad Recipe for Osteoporosis!

Thought calcium was just in cheese? Learn what other surprising foods have calcium in this Feta cheese salad to help you get stronger bones and beat osteoporosis.  Suzanne Andrews takes you into the kitchen and shows you all the ingredients in this calcium rich salad.  Bone appetite!

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.

By Collage Video | | Functional Fitness, practice, Recipe, Suzanne Andrews, Wellness | Read more

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