Magnifying Monday With HHWN

Enjoying A Healthy Lifestyle with

 Bryant and Anita Hewitt

Monday December 24, 2012

Food To Chew On:

Monday – The Soul’d Out Vacancy

Luke 2:7 (KJV)

 And she brought forth her firstborn son, and wrapped him in swaddling clothes, and laid him in a manger; because there was no room for them in the inn.

Thought For The Day:

O come to my heart, Lord Jesus, there is room in my heart for You!!

Parts of your life may have been sold out like the inn, but Jesus Christ has never sold you out… that is “The True Reason For The Season”

Have a Merry Christmas from Bryant & Anita Hewitt

 

Start Exercises For The Elderly and Seniors Now

How hard should I exercise?

Strength workout: Strength exercises are vital to maintain your ability to function independently in your home.

If you are only using weights for a strengthening workout, start with 3 to 5 pound weights.

Perform 8 to 12 repetitions (Reps). Rest 1 minute and perform another (set) of these exercises.

You should not have any pain with these exercises.

When you can comfortably perform more than 15 to 20 repetitions, you should consider increasing your weight by a pound or two.

Strengthen a minimum of twice a week.

3 to 5 times per week is optimal to maintain a strong body that withstands the rigors of daily life as we grow older.

 

Short-Term Effects

1. One of the short-term effects of exercise is an increase in your heart rate. Actually, you heart rate will begin to rise before you even start to exercise. Your brain realizes you are going to work out and releases adrenaline to speed up your heart in preparation for the upcoming exertion. This is called “the anticipatory response.” Heart rate will continue to rise in direct proportion to the intensity of exercise until maximum heart rate is achieved.

2. Stroke volume–the amount of blood pumped out of the left ventricle by each beat–increases by up to 80 milliliters per beat.

3. Cardiac output–the volume of blood the heart pumps in a period of one minute–increases from the typical 5 liters per minute, to up to 40 liters per minute, during strenuous exercise.

A Health Menu For

Monday

Breakfast

 Hot Autumn Apple Oatmeal with banana and berries

 351 calories, 7.2 g fat

Lunch

Shrimp Tacos stuffed with leftover shrimp, lettuce, carrot, goat cheese and salsa in two corn tortillas

 277 calories, 7.7 g fat

Snack

Half of one Zucchini-Spice Bran Muffin from the batch you made yesterday, 1 banana

 232 calories, 5.2 g fat

Dinner

 Chicken Parmigiana With Pasta, steamed broccoli and homemade tomato sauce mixed with the angel-hair pasta you set aside on Sunday

 521 calories, 10.7 g fat

Dessert

 Graham cracker squares (4), 8 oz skim milk

 202 calories, 3 g fat