What Food Labels Really Mean

 What food labels really mean:
by Suzanne Andrews

1. FRUIT: If there are four numbers in the price look-up, this means that the produce was grown with pesticides.
2. STICKER BEGINS WITH A 9: If a price look-up sticker begins with a 9, this means that the produce was grown organically.
3. LOW FAT, LOW SUGAR, LOW CALORIE If an item is labeled "low" in a particular element, it means that you can eat several servings without exceeding the recommended daily limit. Low-fat products have fewer than 3 grams of fat per serving; low-saturated fat items have less than 1 gram per serving. Low-sodium means the food has 140 milligrams or less per serving; low-cholesterol means 20 mg. or less and fewer than 2 grams of saturated fat. Low-calorie products have fewer than 40 calories per serving.
4. TRANS FAT: This is partially hydrogenated vegetable oil and responsible for LDL cholesterol which is the “lousy cholesterol.” LDL causes heart attacks.  If the label says no trans-fat, there still can be ½ a gram of trans-fat and if you eat a lot of that food, the trans-fat can really add up.
5. NATURAL: The food manufacturer decides how to label their food natural. If the food does not contain added coloring, artificial flavors and/or artificial ingredients they can decide to call it natural.
6. ORGANIC: This means that no growth hormones, pesticides, DNA altering was done to produce this food. If the label says, “made with organic ingredients that means that at least 70% was made with organic ingredients. If it says 100% organic, that means that at least 95% was made with organic ingredients. 

Source: Health US News

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.

Why 95% of Diets Fail (and 6 Ways to be in the 5%)

by Suzanne Andrews

   Would you like to achieve amazing weight loss results while outsmarting your body and still eating what you want? Learn how now in today’s Functional Fitness blog. 

   How many times have you gone on a diet, only to give up because of hunger and frustration before your goals were met? Chances are, you've done this a few times and you've known others who had similar experiences. 

   That's because when you diet, you set yourself up for failure. 

   95% of diets simply do not work. Let's take a look at the reasons why, and then learn how to attain that most coveted goal of all dieters: long term weight loss that leaves you healthier and happier. 

   First, the reasons why most diets fail: 

   Reason 1: Diets are Temporary. 

   A diet is a temporary solution to a long-term problem. Dieters often find themselves thinking in the short-term. "If I can just get to my goal weight," they tell themselves, "I'll be able to eat my favorite foods again!" 

   That's exactly the thought process that leads to failure, because returning to old habits leads to regained pounds. If you want lasting weight loss, stop dieting and make some permanent lifestyle changes you can comfortably live with. 

   Reason 2: Diet is Only One Half of the Weight Loss Equation. 

   Trying to lose weight through diet alone is like trying to swim using only one arm. Can it be done? Yes, if your 20 something and don’t have any metabolism issues. 

   Exercise should be a part of your healthy weight loss plan. Without it, you'll experience a very slow weight loss, or you'll have to cut so many calories that you'll

end up feeling hungry and deprived. Don't do that to yourself. Exercise doesn’t have to consist of insane moves to be effective for weight loss. As a producer of Functional Fitness with Suzanne Andrews on PBS TV, I get to hear lots of feedback from viewers like Julie, a 53 year old lady who emailed me and said, “I started doing your show and at first I thought, the exercises were too slow for me and not fast enough to lose weight but somewhere along the line, something amazing happened.  My clothes got too big, my blood pressure got better and my doctor (who insisted on I do your workouts)took me off my blood pressure medicine!” That’s because all of Suzanne Andrews Functional Fitness programs are medically designed with years of proven results and research in every workout. 

While you won’t find our workouts free on You Tube because all the doctors, physical therapists and occupational therapists who’ve contributed to each workout are highly regarded experts in their field. On the other hand, at only 19.99 a DVD, we make each Functional Fitness program very affordable as you don’t pay the $280.00 plus fee or ($400.00 plus a month co-pay once your deductible is met) that these experts charge for a session with them. The savings in medical bills, pills and sick days far out weigh the cost of your healthy functional lifestyle! 

   Reason 3: Diets are not Satisfying 

   Some diets require you to eat low-calorie foods that contain very little fat. Others require you to eat very small quantities of food. Others encourage you to eat plenty of protein but drastically cut your carbohydrate consumption. 

   None of these diets will satisfy you for very long. The healthiest and happiest eating plans are those that contain a mixture of lean protein, heart-healthy fats, and complex carbohydrates. 

   Add plenty of fiber and water, and your body will be more satisfied with the fuel you put in it. 

   Reason 4: Diets Can be Expensive. 

   Healthy food typically costs more than junk food, but special diet foods can really strain your food budget!

   The expense of special bars, shakes, and supplements is pretty appalling, not to mention unnecessary. Diet plans that require you to buy pre-packaged meals are the most expensive of all, and they often contain additives that can sabotage your weight loss. 

   Don't waste your money on special foods. Get your nutrition through whole, natural foods that you can cook for yourself. Your budget - and your waistline - will be thinner as a result. 

Suzanne Andrews Functional Fitness Tip: Cook a bunch of foods at once and put it in correct size portions.  Freeze what won’t be eaten in 3 Days. You’ve just saved your stomach, your waistline and your budget with preservative free natural foods. 

   Reason 5: Diets don't Easily Fit into Your Lifestyle. 

   Have you ever watched your friends and family eat normally while you had to settle for a liquid or prepackaged meal? Do you spend an inordinate amount of time trimming, weighing, and measuring your food while everyone else digs in? 

   It's hard to feel like one of the crowd when you're following an inconvenient diet. That's another reason why so many dieters give up in despair and frustration. 

   Your lifestyle is an important consideration. Don't choose an eating plan that requires a radical departure from the norm. 

   Reason 6: Too Much Dieting Can Cause Weight Gain. 

   When you go on a diet, your body reacts by squeezing every bit of nourishment from the foods you do eat. After the diet ends, your body still processes food with

increased efficiency, causing you to pack on the pounds even though you're eating "normally". 

   This is a survival mechanism that helped our ancestors survive times of famine. Diets are the new famine, and they can actually leave you weighing more than you did  before the diet! 

   How to Succeed 

   For weight loss to be safe and permanent, it needs to come as the result of a lifestyle change. Find a healthy eating plan you can stick with for the rest of your life. Add exercise 5-6 days a week that doesn’t make you feel like you got hit by a truck or that you have to keep up with a 20 year old. You’ll stick to an exercise plan and won’t injure yourself (which could really set you back). 5- 6 days of working out is best because consistency is key.

   With those bases covered, you're free to live your life without constantly worrying about your diet. The weight you lose will stay gone, and you will enjoy greater health and happiness. 

   You can achieve amazing weight loss results by outsmarting your body with a sensible eating plan and following the program millions of women and men over 40 follow on PBS TV with Suzanne Andrews Functional Fitness. 

Get started today and be on your way to a happy healthy you.  See results in 30 Days!

 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.

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.

Color Yourself Slim!

by Suzanne Andrews

Do you eat when you get stressed? You're not the only one. I talk to many clients every day who reach for comfort foods and sweets when they're under a stressful situation. I've also been known to reach for a chocolate bar. If you're trying to lose weight, stress eating can really throw a curve ball in your weight loss plan. I started thinking, "What if you could do something that you enjoy and resulted in something beautiful every time you got stressed?"

Since I draw, love to come up with motivational sayings, and I'm a rehab therapy practitioner,  I thought I'd put all those experiences together and create a coloring book to help people lose weight with an alternative to eating when you get stressed. 

Today I'm sharing a page as my gift to you.

Enjoy and post it here when you're finished coloring it!

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.

2. 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. 

3. 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.

4. 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. 

5. 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.

How to End Emotional Eating and Lose Weight

by Suzanne Andrews

   Did you know visualization is a powerful tool for achieving what you want in life? Get the weight loss
results you want by creating your own mind movie.

   Food is fuel for the human body, and we eat it to get ourselves through the day. We also gather around the dinner table to celebrate special events and spend time with our loved ones. In times of grief, it's common to offer food to the bereaved. Is it any wonder that food and emotions are so connected?

   Unfortunately, some people feel compelled to eat far past the point of satiety. This is done in an attempt to calm volatile emotions or to fill an emotional void.

   The National Institute of Health estimates that 3% of Americans (over 9 million people) suffer from compulsive overeating, also known as Binge Eating Disorder. This disease can lead to obesity, type 2 diabetes, and feelings of intense guilt and shame.

   Emotional eaters tend to be guided by their emotions rather than their hunger. Some eat when they are sad, lonely, or bored. Others eat when they are stressed out.

   Most are simply carrying on behaviors learned in childhood, when food was associated with comfort and reward. Emotional eating has little to do with actual hunger, and everything to do with unfulfilled needs.

   If you think you or someone you love might be struggling with compulsive emotional eating, follow these steps to start the recovery process.

   Recognize the Signs of Emotional Eating.

   Emotional eaters tend to eat until they are uncomfortably full, and they usually eat alone because

they are self-conscious about the amount of food they are consuming. After an emotional eating binge, they might feel disgusted, guilty, or depressed about their lack of self-control.

   Learn to Identify Your Triggers.

   Every emotional eating episode has a trigger. Think back to a time when you engaged in compulsive eating. Was it a reaction to a particularly stressful day? Were you consoling yourself with food to overcome loneliness or boredom? Were you relieved that a stressful period in your life had finally come to an end? All of these situations can lead to an emotional eating binge.

 Discover Your True Needs.   

   It's not always an easy process, but if you want to overcome emotional eating, you must learn to recognize and ask for what you truly need. Do you need food, or do you need affection? Do you need food, or do you need to feel appreciated? When your true needs are fulfilled, the compulsion to eat will go away.

   Keep a Food Journal.

   A food journal is an excellent way to keep track of your food intake. You can also use it to track your feelings and emotional eating triggers. This will help you identify the thought processes leading up to a binge. Once you can identify these thoughts, you can take steps to change them and head off the next binge before it occurs.

   Replace Food with Other Rewards.

   Learn to reward yourself with treats other than food. If you need to feel pampered after meeting a stressful deadline, celebrate with a massage or a luxurious bubble bath. If you want to celebrate after losing ten pounds, buy yourself a new outfit or something related to a favorite hobby.

   Too many of us turn automatically to food as a reward, forgetting that there are many healthier ways to splurge!

   Talk to Someone Who Understands.

   Millions of people struggle with emotional eating, and you do not need to go through recovery alone. Sometimes it helps to hear from others who have beaten the disorder, and others who face the same challenges as you.

   Groups like Overeaters Anonymous (http://www.oa.org/) offer support for compulsive eating.

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.

Why Fitness Has Nothing to do with Exercise!

by Suzanne Andrews

 

Most people think you have to exercise a lot to stay in shape, but the real truth is fitness has very little to do with exercise. Motivation has everything to do with exercise yet we often lose our motivation right when we need it the most. Here's what you can do to stay motivated to lose weight.

Set goals and be realistic. You didn't get out of shape and heavy overnight so don't expect to look like an athlete overnight either. Take your time and set short term goals first. Set up a strategy for what you are going to eat from now on. Notice I didn't say "diet." Diets are for losing weight right before the high school reunion. You need to change your life style to become fit and healthy, so figure out all the healthy foods you like, the serving size you are going to stick yourself to and maintain it from now on. Well, okay, forever does sound final. I mean who can go without chocolate or birthday cake forever? It's okay to give in to little indulgences once in a while. Notice the key word is 'little' and 'once in a while.' One thing you don't want to do just once in a while is keep track of your progress. You need to be vigilant and this means more than just weighing yourself once a week. Journal how much further you were able to walk, run or bike today compared to last month. How much has your blood pressure been reduced? Getting functionally fit is just like a road map, you need to stop and get your bearings to make sure you're still heading in the right direction.

Don't expect perfection out of yourself. If you compare yourself to celebrities or people who have exercised for years, you are setting yourself up for disappointment. Don't do it. Celebrities have the luxury of a schedule that allows them to exercise for months before a movie is made. Not to mention that they have maids, personal assistants, hair stylists, cooks, and personal trainers. That's why they look like they do on film. Their motivation for staying beautiful and in great shape is that they have to bring home a paycheck.

Speaking about a paycheck, being functionally fit is like putting money in the bank because you have less medical bills when you invest in your health.  Need more motivation? Compare yourself to you, or the way you used to be. As long as you keep at it, one day at a time, you will get results. The human body responds to whatever you throw at it. If you ingest donuts and ice cream regularly, your body reflects it. If you throw healthy foods and regular exercise at it, it will look like it. Period.

Motivation can come from inside or outside. Get support from family and friends. Join a team sport organization or email me (suzanne@healthwiseexercise.com) and I'll help motivate you! You can find my email at the end of this. 

Speaking of time, we are so busy it's tough to find the time to exercise. Stop and think about how much you watch TV. Think about the shows you watch and whether or not they are getting you towards your goal in life.  If you watch only 2 hours of TV every day that's 14 hours a week or 56 hours a month. The average American watches 151 hours a month. That's insane. Multiplied by 12 months equals 75.5 days of sitting, doing nothing, learning nothing, goals and dreams being ignored. Talk about lost productivity. Don't ever tell me you don't have time.  We all make time for what's important and I can't think of anything more important than your health.  

Vary your workouts so that they don't become monotonous. What kind of workout? Think about what do you like to do that takes physical activity and do it often? Do you prefer working out in the privacy of your own home? Try fitness DVDs. How about the great outdoors? Join a walking group. Do what exercises you enjoy the most and mix in other activities often enough so that it stays interesting yet still achieves your goals.

If you are sick and tired of being sick and tired, then staying motivated won't be such a chore. But if you are starting to work out for the first time in your life all I can say is, please, don't ever give up. You are headed for a happier place in body, mind and spirit that once you achieve it, you'll probably wind up writing articles just like this one to your friends, family or co-workers telling them how you took the difficult road and worked your way past the worn out shoes and perspiration to get to where you are now, feeling alive, strong, durable and invincible. I know because I lost over 60 pounds and am never going back to the plus size rack with plus size health problems.

So what are you waiting for? Get a move on.  Thanks for taking the time to be with a very important person - YOU!

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.

What Does Your Body Say About Your Health?

by Suzanne Andrews

Did you know your reflection is an echo of what your body is trying to tell you?  Find out what your body is saying to you now!

Belly Fat = increased risk of heart attack, diabetes and back pain.

So what do you do when you want to eat health sabotaging foods? Redirect yourself with a healthy distraction. Take 3 deep breaths, go for a walk, call a friend for moral support. The craving will pass and you'll feel so much better! 

Wide Hip Bones = normal part of aging.

Don't fret, it's not your imagination, your bones really do widen as you age. I gained 2 inches of width! What you should be concerned with is if you have excess fat over your hips as that can cause hip, back and knee pain. According to the Arthritis Foundation, every pound of excess fat exerts four pounds of pressure on your knees which is another great reason to get the weight off if you're having knee pain.  You may even save yourself the cost, time and pain of knee replacement surgery! Not sure what exercises to do that are safe for arthritis and help you lose weight?  Check out Arthritis Walking Workout.

Arm Fat = risk of shoulder injuries.

Shoulder injuries are one of the most painful types of injuries. How do I know? I injured myself working working with a patient that required over 400 pounds of muscle power to save her from getting crushed. I had accident two when I saved a patient from a fall. I needed surgery on my shoulders. As bad as it was, the doctor said it could have been much worse. My arms were strong before the accident and I went from 0% function to  a full recovery with consistent therapy, determination and a mindset to work through the pain during therapy and just trudge through to regain full use of my shoulders. You need a well rounded arm workout to remain functional and strong -not to mention if you want to wear those sleeveless dresses!

Thanks for spending time with a very important person...YOU!

Love and healthiest blessings,
Suzanne Andrews
www.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.

How Fit Are Your Abs?

by Suzanne Andrews

I Want Stronger Abs, But Don't Know Where to Start?

How Fit Are Your Abs? Take the Women's 60 Second Ab Test! (For Women 36 years+). If you've been told not to do sit ups because you have osteoporosis, check out the modified version of the sit up test!


You can get Younger Muscles , Younger Joints and a Healthier Heart in 30 Days with Suzanne Andrews Functional Fitness Younger in 30 Days DVD! Start today for a younger you tomorrow!

Healthiest blessings,

Suzanne Andrews is a licensed Occupational Therapy Clinician with 30 years exercise expertise. Airing to over 49 million on Public Television, Suzanne Andrews, a licensed Occupational Therapy Clinician, (they specialize in function) creates evidenced based fitness programs for specific health conditions. Originally created in 2008 with it’s first run on WDSC TV, Functional Fitness with Suzanne Andrews broadcasts on 113 Public Television stations.

I Want to Feel Younger, BUT I Look So Old Every Time I Look in the Mirror.

by Suzanne Andrews

30 Ways to be Ten Years Younger in 30 Days Plan

Ever see a woman who is the exact same age as you and wonder how does she look so much younger? Look and feel younger by making small but significant changes during the next thirty days. You could even eat, drink, exercise, and relax a decade away!

Day 1- Drink six to eight glasses of water each day. Hydrate skin, nourish it, and prevent wrinkles.

Day 2- Stretch and strengthen your legs. Doing calf raises and tiptoe walking every other day improves circulation and prevents spider veins.

Day 3- Incorporate upper-body exercises. Lift mini dumbbells, and stretch back muscles for better posture.

Day 4- Work your abs five days a week. Sit-ups enhance blood flow to vital organs, repairing tissue damage.

Day 5- High impact aerobics hurts your joints. Add low impact aerobic exercise to keep your heart and lungs youthful and fit.

Day 6- Choose activities that enhance brain power.  Taking a new class sharpens memory and increases attention span.

Day 7- Use diaphragmatic breathing. Inhale through your nose so debris and pollutants are filtered from the air. Make your belly rise, and then fall slowly, exhaling through pursed lips. Relaxed breathing decreases levels of stress hormones that accelerate aging.

Day 8- Eat baked, broiled, or grilled salmon two times per week. Its omega-3 fatty acids and vitamins combat disease-causing free radicals.

Day 9- Try colorful vegetables. Dr. Roy Vartabedian, author of “Nutripoints,” and the nutrition doctor for my PBS show, Functional Fitness, recommends spinach, broccoli and romaine lettuce daily with lunch and dinner. Dark green vegetables have cancer-fighting properties and vitamin C to boost your immune system. Tomatoes are also on this “fighter veggies” list.

Day 10- Have fruit with each meal. Dr Vartabedian suggests cantaloupe, guava, and papaya. These also combat the cell damage that causes premature aging.

Day 11- Add whole grains to breakfast. Wheat bran and wheat germ also contain youth-preserving antioxidants. Their carbohydrates and fiber boost energy.

Day 12- Serve legumes. Rich with those age-resisting antioxidants, peas, lentils, and many beans also deliver steady energy.

Day 13- Which milk? Trade whole for low fat to eliminate 20 calories and 3g of fat per serving Drink skim and cut out 35 calories while eliminating 7.5 fat grams. Keep your figure young!

Day 14- Undress chicken. Bake or roast it, and remove the skin. Less fat on the plate means less plaque in your youthful arteries.

Day 15- Which tuna? Choose water-packed. Get all the antioxidants without the fat.

Day 16- Which bread? Reduced-calorie whole wheat beats plain white. Get antioxidants, an energy burst from fiber, and fewer calories.

Day 17- Vary your exercise. Don’t let your body get too comfortable with a routine. Change it every few months to benefit most.

Day 18- Smile! It takes years off of your face. And it extends life by reducing stress, lowering blood pressure, and improving mood.

Day 19- Meditate. Breathe gently and concentrate. Quiet your mind and rejuvenate your body.

Day 20- Go on a date. Laugh. Enjoying good company fortifies your youthful outlook.

Day 21- Watch a funny movie. Laughing massages abdominal muscles, gives lungs a mini-workout, and triggers the release pain-relieving endorphins.

Day 22- Treat yourself. Antioxidants called flavonoids in a three-ounce portion of dark chocolate preserve memory, lower blood pressure, reduce LDL cholesterol, and enhance mood.

Day 23- Drink five ounces of red wine or grape juice daily. Red grapes contain an especially potent antioxidant called Activin, which could combat many age-related diseases.

Day 24- Take a hot bath. Light candles. Play relaxing music. Revitalize your skin and replenish your energy.

Day 25- Choose a hobby. Focus your mind, and enjoy yourself. A steady supply of fun keeps you feeling young.

Day 26- Get fit! Obesity can age you as much as 20 years.

Day 27- Stimulate your brain. Hone your thinking skills doing puzzles, learning a new language, or taking a class.

Day 28- See an anti-aging doctor. Have your hormones checked. Boost libido and renew your intimate relationship by correcting imbalances.

Day 29- Choose the best time for daily exercise. Re-evaluate as needed, and follow your plan.

Day 30- Keep up the responsibilities of your youthful lifestyle. You ARE your best “health care plan.”

Take the Younger in 30 Days Challenge with Suzanne Andrews Younger in 30 Days DVD that includes 3 workouts for younger, limber joints, stronger muscles and youthful energy.  Start today for a younger you in 30 Days!