Enjoying A Healthy Lifestyle with
Bryant and Anita Hewitt
Saturday February 23,
2013
Food To
Chew On:
Saturday
– Hope from a Heard Saying
John
6:53-54 (NKJV)
Most
assuredly, I say to you, unless you eat the flesh of the Son of Man and drink
His blood, you have no life in you. Whoever eats My flesh and drinks My
blood has eternal life, and I will raise him up at the last day.
Thought For The Day:
Christ
offers us the full impact of His life, ministry, and message. His death on the
cross provides us with the forgiving power of His shed blood. But most important
of all, He gives us Himself in the power of His Spirit.
On
this beautiful “Submission Saturday” what does that mean??? Until we start changing
the way we look at food and submit to a healthier way of living, we will see wonderful
results…. Please take it from me. I have lost over 80 lbs. just by making small
changes into my life and I feel wonderful!!! If I can do it I know You Can Too!!
Have
a Healthy Weekend from Bryant and Anita Hewitt
Elderly Balance Exercises
For Seniors to Help Prevent Falls
Follow These Elderly
Balance Exercise Safety Guidelines
• These exercises are intended for normal
imbalance and unsteadiness in seniors as they age due to inactivity and disuse.
•
Make sure you check with your doctor if you suspect a more serious balance
problem involving vertigo, ear infections, Meniere's disease, chronic dizziness
or drug interactions.
•
If you are working with a senior with poor balance or the frail elderly, make
sure they are closely supervised at all times.
•
Progress to the next exercise when the preceding one can be done safely or if
you have enough assistance.
•
Be aware of your posture. Try to maintain your weight over your ankles.
•
Avoid fast movements including quick turns or changes in position.
•
Use a chair as a place to not only perform seated exercise but also to hold on
to while standing. Hold on with your finger, one hand or two hands.
•
Always get up slowly when rising from a chair.
•
Don't close your eyes when exercising or standing at your chair.
•
If you are taking medications, ask your doctor if there are any side effects
which may cause light-headedness or decreased balance.
Foods to Brighten Your Day
(Part 2 from yesterday)
4.
Sardines are an omega-3 loaded fish. Research from Ohio State University found
that people who regularly consumed foods rich in omega-3 fatty acids are 20%
less anxious feeling than those who do not consume them.
5. Avocados are a must if you are stressed.
Stress can deplete stores of B vitamins in our bodies. These B vitamins are essential for the
creation of serotonin. Avocados are an excellent source of B vitamins and
potassium, which helps to lower blood pressure.
6. Sunflower seeds an excellent source of
magnesium and a one ounce serving will give you (91mg)…you need (320mg) a day.
A deficiency of magnesium can slow dopamine production, leaving you feeling
stressed and anxious.
*
If you work hard to keep your outsides looking good, why not do the same for
your insides. This doesn’t mean you can’t have any more cookies!! Eat them
because you love them but, in moderation.
A Healthy Menu For
Saturday and Sunday
Saturday
Breakfast
Cinnamon–Chocolate
Chip Pancakes with fresh berries
335 calories, 6.4 g fat
Lunch
Sweet
Potato Soup, made with carrot and onion, and garlic pita wedges
394 calories, 8.6 g fat
Snack
Half
of Zucchini-Spice Bran Muffin with 1 tbsp. ricotta mixed with 1 tsp. sugar
169 calories, 6.8 g fat
Dinner
Ginger-Lemon
Chicken Skillet with bow tie pasta and mixed veggies
648 calories, 8 g fat
Drink
White wine (4 oz)
96 calories, 0 g fat
Dessert
Premade No-Bake Citrus Cheesecake with fresh
berries
180 calories, 6.5 g fat
Sunday
Breakfast
Zucchini-Spice Bran Muffin with 1 cup grapes
*
Make three muffins today. Have one this morning and wrap up the other two in
plastic wrap or a re-sealable bag for breakfast and snacks later this week.
357
calories, 9.6 grams fat
Lunch
Spicy Steak Salad with black beans, dressed
with either Roasted Garlic–Balsamic Vinaigrette or Carrot-Ginger Dressing
*Make
and chill both dressings and use them interchangeably on your salads all week.
Freeze one third of the steak you bought, cook two thirds, eat half now and
pack up the rest.
463
calories, 20.6 g fat
Snack
Nonfat plain yogurt (6 ounces) with 1 tablespoon
slivered almonds, 2 tbsp raspberries (or blackberries) and 2 teaspoons honey
185
calories, 3.8 g fat
Dinner
Shrimp
Scampi With Pasta, Spinach, Cherry Tomatoes and Olives
*Pack
up half of the shrimp you cooked for tomorrow's lunch, and in another
container, store half of the pasta for tomorrow's dinner.
468
calories, 15.8 g fat
Dessert
Chocolate-Covered
Strawberries (2) with slivered almonds, 8 oz skim milk
*Make
four strawberries; eat two and chill two.
287
calories, 14.2 g fat
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