Memorable Monday With HHWN

Enjoying A Healthy Life Style with

 Bryant and Anita Hewitt

Monday December 31, 2012

Food To Chew On:

Monday – Three Looks

Revelation 21:5 (KJV)

And he that sat upon the throne said, Behold, I make all things new. And he said unto me, Write: for these words are true and faithful.

Thought For The Day:

I am new creature in Christ. Old things pass away; all things become new!!

As we reflect back on 2012, let’s embrace the Power of the Journey of 2013. As we enter into 2013 we are still going to focus on eating right and exercise… so for this week we are going to learn how to count your calories by this Seven Day eating plan.

A well-planned, 1,300-calorie meal plan can give you all the nutrients you need while helping you reach your weight-loss goals. Planning your meals in advance allows you to shop for all the ingredients you need for healthy, low-calorie meals, so you do not resort to fast food in a pinch. A meal plan can also help you ensure minimal waste, because you buy only what you need. For a 1,300-calorie day, plan for three 350- to 400-calorie meals and two 80- to 125-calorie snacks each day.

Happy New Year from Bryant and Anita Hewitt

How long should I exercise?

You don't need to work hard for a long time to gain benefit from exercise.

30 minutes is a good daily goal.

You can exercise 10 minutes in the morning, 10 minutes after lunch and 10 minutes at night.

Don't be in a hurry. Start slowly and gradually get used to exercising before increasing your exercise.

Begin with 10 -20 minutes of exercise to start.

Build up to 30 minutes if you are able. Most seniors can tolerate up to an hour or more of exercise.

 Why Take Classes Over Cycling On The Road?

Cycling classes are much safer than road cycling. Not only are you safe from traffic, but you are also safe from inclement weather. In hot weather, you risk suffering from heat stroke; in cold weather, you risk slipping on icy roads and losing control of your bike.

Taking classes also has social benefits. You can meet other fitness enthusiasts while cycling, and making friends in your classes has the benefit of making you accountable to going to the gym on a regular basis; after all, if your friends don’t see you at the gym in a while, they’re likely going to be calling you, asking if you are okay and trying to get you to come back to the gym! The social atmosphere of cycling classes and accountability can definitely help you stick to your workout regimen.

A Healthy Menu For

Monday - Day One

Start with a serving of high-fiber, low-sugar cereal, 1 cup of skim milk and 1 cup of raspberries. For lunch, combine 1/2 cup of cooked whole-wheat pasta and mix with 1/2 cup roasted chicken breast, 1 tbsp. of light mayonnaise and chopped celery. Have an apple on the side. At dinner, try 4 oz. of flank steak with two corn tortillas, 1 cup shredded cabbage and a slice of avocado. For snacks, have about 20 whole almonds and later, a cup of nonfat yogurt with half a kiwifruit.

Suddenly Saturday With HHWN

Enjoying A Healthy Lifestyle with

Bryant and Anita Hewitt

Saturday December 29, 2012

Food To Chew On:

Saturday – Backsliding into The Future

2 Timothy 4:7 (KJV)

I have fought a good fight, I have finished my course, I have kept the faith:

Thought For The Day:

Am I closer to Christ today than I was a year ago? Is my discipleship more dynamic, or is it drifting? Does the curve on my chart go up to Christ’s call or down to equivocation? What resolution does that call for in the New Year?

Suddenly Saturday, we realize that this is the last Saturday of the year and where did the time go? The time is personal and pray into change for the New Year, for the journey of change is upon us. Enjoy Your Weekend stay warm and dry!!! J

Method 3: Talk Test: Still too complicated?

Want a VERY easy method to tell how hard you are working and make sure you are training correctly and safely in your training zone?

Try the talk test. It doesn't get much simpler...

Basically, you should be able to speak in your normal voice and tone during your exercise session.

If you are out of breath and are unable to speak regularly, then you need to lower your intensity level by slowing down. How's that? Easy, eehh?

Cycling Classes Are One of The Best Exercises For Toning Your Legs

Practically every form of cardiovascular exercise, whether it be cycling, jogging, using an elliptical trainer or cross-country skier, works out both your calves and your thighs. However, cycling has two distinct advantages over other forms of cardiovascular exercise. The first advantage is that the bikes in cycling classes have adjustable pedal resistance; by increasing the resistance on your bike, you can increase the amount of force needed to pedal the bike, which will result in building up both your calves and your thigh muscles.

The second advantage of cycling is that proper cycling form (which your instructor can help you with) works out your core muscles. Maintaining proper form over a 30 or 45 minute workout is a great workout for your core muscles, which include your abs, obliques and your lower back. Having strong core muscles not only improves the way you look, but also significantly reduces the chance that you will injure your back from carrying heavy loads or making sudden movements in the course of your daily life!

A Healthy Menu For

Saturday

Breakfast

 Cinnamon–Chocolate Chip Pancakes with fresh berries

 335 calories, 6.4 g fat

Lunch

 Sweet Potato Soup, made with carrot and onion, and garlic pita wedges

 394 calories, 8.6 g fat

Eat healthy all week

Snack

Half of Zucchini-Spice Bran Muffin with 1 tbsp. ricotta mixed with 1 tsp. sugar

 169 calories, 6.8 g fat

Dinner

Ginger-Lemon Chicken Skillet with bow tie pasta and mixed veggies

 648 calories, 8 g fat

Drink

 White wine (4 oz.)

 96 calories, 0 g fat

Dessert

No-Bake Citrus Cheesecake with fresh berries

 180 calories, 6.5 g fat

Fabric Friday With HHWN

Enjoying A Healthy Lifestyle with

 Bryant and Anita Hewitt

Friday December 28, 2012

Food To Chew On:

Friday – the Norm for Now

Proverbs 2:6 (KJV)

 For the Lord giveth wisdom: out of his ationship cometh knowledge and understanding.

Thought For The Day:

What is God saying to me about His desires for my future- in my personal life, my relationship, my service to others? What’s keeping me from starting now?

Fabric Friday, I had read something that was so profound I thought I would share it with you.

Always remember you are Braver than you Believe

Stronger than you Seem

Smarter than you Think

&

Twice as Beautiful You’d ever Imagined.

So that is the “Fabric” That You are made of. We are here to

encourage you with HHWN. J

Start Exercises For The Elderly and Seniors Now

Method 2: Rate of Perceived Exertion:

Don't like the previous heart rate method?

Too complicated?

Want an easier way to tell how hard you are working during your workout?

An easier method is to just rate your feeling of how hard you are working on the 6 to 20 scale.

This is called the "Borg Scale of Perceived Exertion."

• 6 No exertion at all

• 7 Extremely light

•8

•9 Very light

•10

•11 Light

•12

•13 Somewhat hard   "TRAINING RANGE"

•14

•15 Hard

•16

•17 Very hard

•18

•19 Extremely hard

•20 Maximal exertion

For most older adult exercisers, you can work in the "somewhat hard" range which is 12 to 14.

Give it a try… it actually works quite well.

 

Getting the Most Out of Your Cycling Class

 Cycling classes (especially Spinning classes) have been enjoying a resurgence in popularity in gyms and fitness centers recently, and with good reason. Cycling not only increases your cardiovascular endurance, it also works out your leg muscles much more than other cardiovascular exercises. A cycling class is a great way to burn calories and improve muscle tone in your lower body!

Benefits Of Cycling Classes Over Other Cardiovascular Exercises Compared to some other forms of cardiovascular exercise, such as jogging, cycling is a very low-impact exercise. Jogging, especially if you are jogging on a treadmill, can place excess strain on your ligaments and joints; it’s not uncommon for joggers to suffer debilitating foot and ankle injuries if they over-train.

 Cycling, conversely, is very gentle on the joints and ligaments in your lower body. This is incredibly important for people who have already suffered injuries to their knees or ankles in the past, as high-impact exercises can aggravate these injuries. To avoid the risk of having your fitness goals derailed by sudden injury while working out, you should stick to low-impact cardiovascular exercise such as cycling as much as possible.

A Healthy Menu For

Friday

Breakfast

 Scrambled Eggs Rancheros on whole-wheat toast with salsa, black beans, onions and mozzarella

 363 calories, 12.7 g fat

Lunch

Black Bean–Almond Pesto Chicken with precooked brown rice, zucchini and tomatoes 

516 calories, 19.2 g fat

Snack

 Nonfat plain yogurt (6 oz) drizzled with 2 tsp honey and topped with 1 tbsp chocolate chips; 1 orange

 251 calories, 3.7 g fat

Dinner

 Oven-Baked Fish and Sweet Potato Fries with salad

 Nuke an extra sweet potato to use for tomorrow's lunch.

 526 calories, 10.6 g fat

Drink

 White wine (4 oz.)

 96 calories, 0 g fat

Dessert

 Chocolate-Covered Strawberries (2) with slivered almonds

 201 calories, 14.2 g fat

Telling Thursday With HHWN

Enjoying A Healthy Lifestyle with

 Bryant and Anita Hewitt

Thursday December 27, 2012

Food To Chew On:

Have You Done Good?

Titus 3:8 (KJV)

 This is a faithful saying, and these things I will that thou affirm constantly, that they which have believed in God might be careful to maintain good works. These things are good and profitable unto men.

Thought For The Day:

Any Christian who is not involved in some ministry to people’s needs has missed his or her calling. Have you done good?

Capturing by telling the truth about all things… the word of God say” To thy own self be true.” As we continue on eating right and exercising we will not have to tell it they will see it for themselves!!! J

 Start Exercises For The Elderly and Seniors Now

Method 1: Maximum Heart rate : This method is the most precise when finding your training zone for your endurance exercises, but can be the hardest to learn.

Take a breath... and see if you can follow along...

•A good range for the typical senior exerciser is between 60% to 70% of your maximum heart rate.

•To find your maximum heart rate, subtract your age from the number 220.

•This is your maximum predicted heart rate for one minute. 

•For example, let's say you are 75 years old.

•220 - 75 = 145 beats per minute.

•145 is the maximum your heart can beat in a minute.

•60% of 145 = 87 beats per minute (low end of range)

•70% of 145 = 101 beats per minute (high end of range)

•Therefore your training zone is 87 to 101 beats per minute.

Since it is impractical to count your pulse for 60 seconds you can take a ten second count and multiply by six.

A 75 year old man needs to exercise between 14 and 17 beats when counting for 10 seconds.

 •14 beats in 10 seconds is your low range.

•17 beats in 10 seconds is your higher range.

Review the 10 second counts so that you don't have to do math in your head while exercising.

Slow down for the pulse count but keep your legs moving.

It is usually better to take your pulse at your wrist (radial artery) instead of your neck

 (carotid artery).

It is possible to press too hard on the carotid artery which could cause slowing of the pulse. 

It is a good idea to take your pulse:

 •Take your pulse at approximately 5 minutes into the exercise.

•Take your pulse again at approximately 10 minutes into your endurance exercise or after the hardest part.

•Take your pulse just after your cool-down.

•Wow..eeeehhhh!..., I know this sounds complicated..... but once you find how many beats per 10 seconds you need to have.... you are done!

Long-Term Effects

1. Improved circulation. In response to the need to supply the muscles with more oxygen during exercise, the body increases its number of capillaries, the smallest blood vessels in the body. Existing capillaries also open wider.

2. Blood pressure decreases by up to 10 mmHg. An mmHg is a unit used for measuring pressure levels.

3. Blood volume increases. The body produces a greater number of red blood cells in order to keep the muscles supplied with oxygen during heavy exercise.

 A Healthy Menu For

Thursday

Breakfast

Zucchini-Spice Bran Muffin with 1/2 cup mixed berries

 285 calories, 9.9 g fat

Lunch

Vegetable-Taco Salad with black beans, broccoli, spinach, cheddar and toasted tortilla wedges

 426 calories, 15.5 g fat

Snack

 Nonfat plain yogurt (6 oz.) with 1 tbsp. slivered almonds, 2 tbsp. raspberries (or blackberries) and 2 tsp. honey

 185 calories, 3.8 g fat

Dinner

 Skinny General Tso's Chicken with a salad topped with Carrot-Ginger dressing and

Pre-cooked brown rice

 493 calories, 10.5 g fat

Dessert

 Sweet Pumpkin Parfait, made with pumpkin puree, ricotta and chocolate chips

 188 calories, 6.9 g fat



Winding Wednesday With HHWN

Enjoying A Healthy Lifestyle with

 Bryant and Anita Hewitt

Wednesday December 26, 2012

Food To Chew On:

Wednesday – The Touch that Takes

Colossians 1:19 (KJV)

 For it pleased the Father that in him should all fulness dwell….

Thought For The Day:

A little girl was asked, “Did you get everything you wanted for Christmas?” To which she replied was wisdom beyond her years, “No, but then it’s not my birthday!”

On this Winding Wednesday, in life our road do get winding at times but Thanks be to God He straightens out all of our twisted roads in life’s….

Start Exercises For The Elderly and Seniors Now

Endurance:

 Endurance exercises include brisk walking, running, low impact aerobics, swimming, water aerobics, cycling or any exercise that makes you breathe faster and your heart to speed up.

Endurance exercises or activities should be performed at least 2 times per week.

For optimal improvement in your heart and lungs and muscles, try 3 to 5 times per week.

Think of how much easier it will be to walk, grocery shop and play with your grandchildren!

Your workout should be intense enough to make your heart beat faster and you’re breathing to increase but not so high as to over stress your system.

This is your training zone. Try to work out in this range to get the most benefit out of your endurance exercises.

Below you will find three good ways of monitoring your intensity level for your endurance activities and finding your training zone.

Pick one that will work for you and your situation.

Long-Term Effects

1. Decrease in resting heart rate. Because the rigors of regular exercise require so much work from the cardiovascular system, sedentary periods become even easier for the heart by comparison. The heart eventually becomes more efficient, and no longer needs to beat as quickly to supply the body with blood while at rest.

 2. Stroke volume increases at rest. Resting heart rate is able to slow down because the heart is now trained to pump a larger quantity of blood with every beat.

 A Healthy Menu For

Wednesday

Breakfast

 Citrus Smoothie, with yogurt, oats, honey, berries and skim milk

 466 calories, 5 g fat

Lunch

 Cheese Plate with goat cheese, manchego cheese, grapes, olives, toasted pita, carrots and a cucumber salad

 503 calories, 19.6 g fat

Snack

High-fiber cereal (1/2 cup) with 1 sliced banana and 4 oz skim milk

 227 calories, 1.5 g fat

Dinner

 Beef Kebabs and Creamy Brown Rice flavored with lemon, sour cream, paprika and Parmesan

 478 calories, 17.6 g fat

Dessert

No-Bake Citrus Cheesecake

 *Make two; save one for Saturday.

 180 calories, 6.5 g fat

Thunders Tuesday With HHWN

Enjoying A Healthy Lifestyle with

 Bryant and Anita Hewitt

Tuesday December 25, 2012

Food To Chew On:

Tuesday – The Secret of a Sublime Christmas

Micah 5:2,4,5 (KJV)

 But thou, Bethlehem Ephratah, though thou be little among the thousands of Judah, yet out of thee shall he come forth unto me that is to be ruler in Israel; whose goings forth have been from of old, from everlasting.  And he shall stand and feed in the strength of the Lord, in the majesty of the name of the Lord his God; and they shall abide: for now shall he be great unto the ends of the earth. And this man shall be the peace, when the Assyrian shall come into our land: and when he shall tread in our palaces, then shall we raise against him seven shepherds, and eight principal men.

Thought For The Day:

Christ came from the Father to reconcile us to the Father so that we might know the Father and live in peace with Him and accept that we are loved now.

Thunders Tuesday, this taken from the lyrics ”We Shall Behold Him” Vicki Winans. It is so true. For unto you is born this day in the city of David a Saviour, which is Christ the Lord. (Luke 2:11 KJV).

Have a Blessed Merry Christmas!!

Start Exercises For The Elderly and Seniors Now

How hard should I exercise?

Stretching: Flexibility exercises allow you to more easily move and reach when doing your daily tasks around the home.

Select a stretch to perform for the upper or lower body.

Hold the stretch for 30 seconds. Then repeat the stretch 2 to 3 more times. You should not feel any pain.

Generally stretches should feel good. Only hold your neck stretches for 5 seconds if you feel any dizziness.

Stretch a minimum of twice a week. To increase your flexibility, try stretching at leas 5 days per week. Why not, it feels great!

Short-Term Effects

1. Short-term changes in blood flow. At rest, the muscles require only about 15 to 20 percent of the total amount of blood circulating through the body. During exercise the hardworking muscles demand more oxygen from the cardiovascular system, up to 80 percent. In response, blood is shunted away from the digestive organs, kidney and liver and redirected to the skeletal muscles. Blood flow to the skin also increases. The blood vessels serving the skin dilate to allow more blood to the surface of the body. This helps to cool the body down during exercise.

2.Your blood pH–the level of acidity in your blood– becomes more acidic. Your body uses by-products of carbon dioxide to buffer the hydrogen ions in your bloodstream. Hydrogen ions are electrically charged particles in your body. The greater the number of hydrogen ions, the higher the acidity. Because you breathe faster during cardiovascular exercise, you expel carbon dioxide faster than you would normally. This gives the hydrogen ions time to accumulate.

A Healthy Menu For

Tuesday

Breakfast

 Pumpkin Muesli made with oatmeal, strawberry, almonds and yogurt

 377 calories, 8.5 g fat

Lunch

Egg Salad Sandwich with baby spinach on whole-wheat bread, 1 cup grapes and 8 oz skim milk

 665 calories, 18.8 g fat

Snack

 Carrot and celery sticks (1 cup each) with 1 tbsp Roasted Garlic–Balsamic Vinaigrette or Carrot-Ginger Dressing, 1 oz manchego cheese with 1/2 small whole-wheat pita, toasted

 321 calories, 15.7 g fat

Eat healthy all week

Dinner

Chimichurri Flank Steak With Black Beans and Brown Rice, made with the steak you cooked on Sunday and a homemade cilantro and parsley sauce.

*Make an extra 1 1/4 cups of brown rice to use with meals throughout the week.

 547 calories, 18.7 g fat

Drink

 White Wine–Berry Sangria

 175 calories, 0.2 g fat