Modifying Monday With HHWN

Enjoying A Healthy Lifestyle with

 Bryant and Anita Hewitt

Monday December 17, 2012

Food For The Soul:

Monday – You’re an Angel

Galatians 4:14 (KJV)

 And my temptation which was in my flesh ye despised not, nor rejected; but received me as an angel of God, even as Christ Jesus.

Thought For The Day:

Expect your angel and expect to be one!!

Modifying Monday, we are making wonderful changes in our lives and we are healthier and having more energy than ever the most exciting part is we are living longer. You are never too old to begin again…  This week we are going to focus on the Senior Citizens and the Elderly… we are growing older graciously… And loving the trip!!! J

Start Exercises For The Elderly and Seniors Now

The essential exercise information you will find on this page:

•Your doctor: Discover why you should talk to your doctor first.

•Enjoy yourself: Learning to do what you enjoy is very important.

•Goals:  Learn how to correctly set goals you can achieve.

•Equipment: Discover the easy household items you can use.

•Schedule: How to organize your exercises for best outcomes.

•Intensity: Learn how much effort you need to put into a session.

•Training zone:  What is a training zone and why you should know yours.

•Duration: Learn how long should you exercise.

•Weight: Learn how much weight you should use when exercising.

•Safety Guidelines: Critical things you should and should not do.

•The ways this website will help you improve include:

•Strength: Create improved torso and leg strength to increase you stability.

•Safety:  Increase your ability to rise from a chair, walk and exercise.

•Mobility: Achieve a lasting ability to get around more easily.

•Activities: Enjoy those tennis lessons or bike riding again.

•Social: Get out and enjoy your friends and family.

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 Healthy 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 Parmigianino 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