Older & Wiser with Sue Grant

Posts in the womens wellness category

"Ask Sue" - (2-Part) Exercising with Injury & Daily Meal Breakdown

Question: Good morning Sue.  I have 2 questions for you:

1). How would you suggest I continue exercising when I am suffering from hip bursitis and tendinitis in one arm/shoulder? I am 70 years old and have always exercised (your videos now but Leslie Sansone, Joyce Vedral, yoga, plus some balance ball, Jari Love, and HIIT). Right now I am doing some gentle walking videos plus MELT and other foam rolling.  I am basically healthy- most of my "issues" are structural so this is very discouraging.

2). You are so slim. Would you break down the type of meals you have over the course of a day. I am a healthy eater but can't lose that "last 10 pounds."

Thank You.

Answer:  Hi!  Thanks so much for your questions!   

OH!  I feel your pain and frustration with your bursitis and tendinitis!  Your joints might be happy exercising in warm water, but I’m not sure that’s a possibility for you where you live.  Have you been to a physical therapist? They might be able to help your “itis” issues heal faster.  If you do continue exercising on your own, you obviously need to have pain be your guide - don’t do ANYthing that hurts!  You can also try “tweaking” the plane of motion that you are moving - for example, if it hurts your hip to do a forward lunge, you could try tweaking that forward lunge to a diagonal lunge or a “rotational lunge” to see if  that helps.  Feel free to shoot me a private email if that does not make sense!

As for my meals - I’m so boring!  I eat lots of fruits and veggies, whole grains, clean proteins, and stay clear of processed foods and added sugar.   Sodas are an obvious no-no, and I’m sure I bug people when I always say “no thank you” to dessert.   I fill up on delicious healthy food, but always stop eating when I’m full.   This is probably not news to you because it sounds like you are already a healthy eater.  It’s actually more important, health wise, to be active and fit rather than to stress too much about those pesky last 10 pounds.  Keep moving as much as your hip and shoulder will allow, and enjoy your healthy food and active life!

 

 

Sue Grant holds numerous certifications within the health and wellness industry.

  • Certified as a personal trainer by the ACE
  • Certified as a Master Instructor for the FallProof Program
  • Certified by the Arthritis Foundation
  • Certified in Older Adult Fitness by the American Institute of Fitness Educators

Sue has also studied personal training and group fitness through U.C. San Diego’s Fitness Professional Certificate program. Click here to find her collection of DVDs.

The Surprising Benefits of Colorful Produce!

I just read a fascinating article about the benefits of colorful produce in one of my favorite health publications –  Berkeley Wellness.  I don’t pretend to be a registered dietitian, but I thought you might enjoy reading about the unique benefits we get from different colors of fruits and vegetables.  For the details, I encourage you to check out Berkeleywellness.com.

We all assume that colorful fruits and vegetables are “good for us,” but it’s fun to learn about each individual color’s specific benefits.  Here goes!

RED

Tomatoes, pink grapefruit, watermelon and guava contain something called lycopene, a red pigment.  Lycopene may inhibit the growth of cancer cells in various ways.  Who knew?

RED, PURPLE AND BLUE

Blueberries, strawberries, beets, eggplant, red and blue grapes, red cabbage, plums, red apples and cherries contain potent antioxidants that provide a reddish blue color.  These antioxidants may help protect against heart disease.  What a delicious way to keep your heart healthy!

ORANGE

Acorn and butternut squash, pumpkins, sweet potatoes, apricots, carrots, mangoes and cantaloupe contain alpha and beta carotene, which provide an orange color.  As an antioxidant, beta carotene helps mop up free radicals that may promote cancer.  Alpha carotene intake has been linked with a reduced risk of various cancers, including lung and cervical cancer.  Go, carotenes!

ORANGE-YELLOW

Peaches, oranges, tangerines, nectarines and papayas are rich in beta cryptoxanthin.  (I have no idea how to pronounce that……).  But it must be great, because in addition to acting as an antioxidant, this pigment may help suppress the growth of tumor cells, as in cervical cancer. What’s not to love?

YELLOW-GREEN

Corn, cucumbers (with skin) green beans, green peas, yellow and green peppers, honeydew melon, kiwifruit, romaine lettuce and spinach contain lutein and zeaxanthin,  two carotenoids that seem to protect eye  health.  They may reduce the risk of cataracts and macular degeneration, which can cause loss of vision.  So much for our outdated assumption that only carrots that are good for our eyes!

So, think COLOR when you shop for and eat produce!  The darker and richer the colors, the better.   Pale plant foods such as bananas, pears, and cauliflower also have their share of phytochemicals, and well and vitamins and minerals, so don’t feel like you have to eliminate them from your diet.  But after learning about the impressive benefits of each color, you’ll want to include highly colored produce in every meal and snack.  Enjoy the colorful spectrum!

 

Sue Grant holds numerous certifications within the health and wellness industry.

  • Certified as a personal trainer by the ACE
  • Certified as a Master Instructor for the FallProof Program
  • Certified by the Arthritis Foundation
  • Certified in Older Adult Fitness by the American Institute of Fitness Educators

Sue has also studied personal training and group fitness through U.C. San Diego’s Fitness Professional Certificate program. Click here to find her collection of DVDs.

How Many Steps a Day: Is 10,000 Necessary?

10,000 steps…….. or not!

You have probably heard of the recommendation to walk at least 10,000 steps each day.  This is a commendable goal, but if we don’t reach that target, it’s tempting to simply give up and throw in the towel.

New research has concluded that the 10,000 step target might actually be a little on the high side, in a report from Atlantic.com. 

Researchers from Harvard gave fitness trackers to 16,000 women ages 62 to 101 and counted their steps.  They then monitored their health for a four-year period.  In a comparable study, scientists from the renowned Karolinska Institute in Stockholm gave a similar device to 851 subjects, including almost 400 men, and tracked them for 14.2 years.  In other words, one trial observed an impressively large number of subjects, and the other monitored its subjects for an impressive number of follow up years.

Surprise!  After adjusting for diet, lifestyle, and other factors, the Harvard researchers found that the women who walked about 4,400 steps a day had a 41% lower risk of premature death than the least active gals, who averaged 2,700 steps.  The Swedish study also found that the most active subjects had a 50 to 70 percent decline in mortality during a defined follow up period compared to the least active, most sedentary participants.

Walking more than 4,400 steps further on decreased the risk level moderately, and the benefits plateaued  at around 7,500.

Harvard lead author i-Min Lee says the 10,000-step goal should be lowered to encourage more people to get walking.  “If you’re sedentary,” she says, “even a very modest increase brings you significant health benefits.”

Fun fact to ponder:  The 10,000 step target isn't actually based on scientific research – it stems from a 1960s marketing campaign for a Japanese pedometer that played on the fact that the Japanese character for 10,000 resembles a man walking!  

Take away message:  Don’t give up if you aren’t walking 10,000 steps a day.  Shoot for at least 4,400 – a much more manageable target.

 

Sue Grant holds numerous certifications within the health and wellness industry.

  • Certified as a personal trainer by the ACE
  • Certified as a Master Instructor for the FallProof Program
  • Certified by the Arthritis Foundation
  • Certified in Older Adult Fitness by the American Institute of Fitness Educators

Sue has also studied personal training and group fitness through U.C. San Diego’s Fitness Professional Certificate program. Click here to find her collection of DVDs.

2 Surprising Myths About Fat That'll Make You Rethink Your Diet

Fat Chance!  I just read a fascinating article by registered dietitian Matthew Kadey in the June 2019 issue of Idea Fitness Journal concerning  some common myths and realities about fat in foods.  You might be surprised  by these findings– read on!

The Myth:  Fat-Free or Low Fat is Healthier

The Reality: The low fat-craze led to the formulation of thousands of lower-fat products, from yogurt to cookies.  However, fat tastes good, so when it is removed or reduced from a food, it loses a lot of its flavor.  To make up for this loss of flavor, manufacturers often add artificial flavors, salt, and sugar –not exactly a nutritional bonus!
Bottom Line: As long as you don’t overindulge, it’s better to enjoy foods in their natural, full-fat state.

 

The Myth:  Coconut oil is a “Super-food”

The Reality:  Often demonized for its upper-high saturated fat content (91% of its calories) coconut oil has experienced a renaissance.  Its supporters claim that it can help with building muscles, losing weight, improving heart, liver and kidney helps, and even taming frizzy hair! 
But coconut oil is not nearly the health boosting, fat-fighting miracle that its fans want it to be.
“There’s no strong evidence directly tying coconut oil either to a greater or reduced risk of cardiovascular disease,” says Patrick Wilson, RD, PhD, assistant professor of exercises at Old Dominion University.
Officials at the American Heart Association still say we should steer clear of coconut oil, citing concerns about its potential impact on cardiovascular health (Sacks et al.2017).
Bottom Line:  If you like the flavor or the moistness it adds to baked goods, it’s probably fine to include modest amounts (no more than a tablespoon daily) as part of a healthy eating plan.

 

I’ll continue to keep you updated as more research is published about health and nutrition.  In the meantime,  keep moving, and keep enjoying your unprocessed, natural foods!

Sue Grant holds numerous certifications within the health and wellness industry.

  • Certified as a personal trainer by the ACE
  • Certified as a Master Instructor for the FallProof Program
  • Certified by the Arthritis Foundation
  • Certified in Older Adult Fitness by the American Institute of Fitness Educators

Sue has also studied personal training and group fitness through U.C. San Diego’s Fitness Professional Certificate program. Click here to find her collection of DVDs.

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