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.