Skillful Saturday With HHWN

 Enjoying A Healthy Lifestyle with

 Bryant and Anita Hewitt

 

Saturday February 9, 2013

Food To Chew On:

Saturday - He Must Increase

John 3:30 (NKJV)

 He must increase, but I must decrease.

Thought For The Day:

When our imperious self-will decreases, Christ’s power increases.

Set your skills aside and be full of rest this weekend!!! Be good to yourself and

Have a Restful Weekend…We Love You Bryant and Anita Hewitt J

Treatment For Back Pain Exercises For Seniors And The elderly

Pelvic Tilt

Purpose of this exercise:

•To stretch the lower back and hip muscles. This is a great exercise for tired or sore backs after a long day of walking!

 How to do it:

Step 1

•Lie down on your bed or floor with knees bent.=

Step 2

 •Tighten your abdominal muscles and begin to press your lower back into the bed or floor.

•Pause, then relax and repeat 10 times.

 Breathing:

•Exhale during the backward tilt movement phase.

•Inhale during the relaxation movement phase.

 Tips:

•Keep breathing in through your nose and out through your mouth.

•Try placing your hands on your hips, then tilt your pelvis backward.

Take it up a notch:

•Combine the alternating arm raise with the pelvic tilt for a more stabilizing exercise. As you raise your arm up, press your spine into the floor.

High Quality Protein Sources:

 Eggs, turkey bacon, soy protein, raw nuts, or cottage cheese. Fish, beans, lean beef, and chicken are great alternatives as well, but may not be so appetizing for breakfast. The quickest and easiest “whey” to get protein is by chugging down a protein shake, as it is absorbed faster than solid foods.

 Timing is everything:

 A serving of protein 30 minutes after waking up and 30 minutes after working out will help to keep the body strong and healthy by preserving muscle tissue and giving the metabolism a boost. Power to the protein!

A Healthy Menu For

Saturday & Sunday

Day Six

Top two slices of whole-wheat toast with 1 1/2 tbsp. of peanut butter and wash them down with 6 oz. of skim milk. At lunch, make a green salad topped with 4 oz. of grilled chicken breast, 1 cup sliced strawberries and 1/4 cup of feta cheese. Dress with 1 tsp. of olive oil and 2 tsp. of balsamic vinegar. At dinner out, order pasta with plain tomato sauce and eat just 1 cup. Have a large green salad and a small roll on the side. Dress the salad with low-calorie dressing. At snack time, have 1/4 cup of raisins and later, a banana.

Day Seven

Start your day with two whole-grain toaster waffles served with 1/2 cup of nonfat, plain Greek yogurt, 1/2 cup of frozen blueberries and 1 tsp. of honey. For lunch, have an egg white omelet with chopped peppers and onions. Have two slices of whole-wheat toast and 1 cup of fruit salad on the side. For dinner, broil 3 oz. of salmon and have with 1 cup of mashed sweet potato and 10 steamed asparagus spears. For snacks, enjoy a peach and later 1 tbsp. of peanut butter spread on two celery sticks.
http://anitahewitt.blogspot.com/2013/02/food-for-soul-ev-anita-hewitt-2913.html