Tasty Tuesday With HHWN

Enjoying A Healthy Lifestyle with

 Bryant and Anita Hewitt

 

Tuesday December 18, 2012

Food To Chew On:

Tuesday – A Christmas Hug

Hebrews 13:16 (KJV)

But to do good and to communicate forget not: for with such sacrifices God is well pleased.

Thought For The Day:

If there’s no time to care for the lonely this week, we’re busy!!

Happy Tasty Tuesday!! There are some many tasty foods during these holiday’s to come… enjoy making healthier choices and exercise (it is just so simple … eat less and move more). This week we are focusing on exercising for the elderly,exercising and a healthy menu for the day. Please remember to Eat healthy all week!! J

Start Exercises For The Elderly and Seniors Now

First Things First

 Before starting you should consult your doctor. Let him or her know you are going to begin exercising or increasing your activity level. This is especially true if you have any of the following:

 •Chest pain or pain in your left arm and neck

•Any shortness of breath

•A heart condition

•Any bone or joint problems

•If you are currently taking blood pressure or cardiac medications

•Any unexplained dizziness or fainting

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

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