Enjoying A Healthy Lifestyle with
Bryant and Anita Hewitt
Tuesday February 12, 2013
Food
To Chew On:
Tuesday
– The Purpose of a Miracle
John
2:3 (NKJV)
And when they ran
out of wine, the mother of Jesus said to Him, “They have no wine.”
Thought
For The Day:
Christ will transform circumstances if doing so will
bring us to allowing Him to transform our lives and if we want what we pray for
to be to His Glory….
Transpose yourself by focusing on your goals, your dreams
and making it into a reality!!! Our old
body is be transpose every day … we are not the same person when we had started
thinking healthier and putting our goals into action…and we are seeing
wonderful results…Keep up the Good Work!!! J
Back
Strengthening Exercises For Seniors And The Elderly
Sit
Backs
Purpose
of this exercise
•This back
strengthening exercise will firm your abdominal muscles.
•It will help your ability to get out of bed or up from a
chair.
How to
do it:
Step 1
•Sit with your knees bent and arms crossed over your
chest.
Step 2
•Slowly sit back as far as comfortable.
•Return to the start position and repeat 10 times.
Breathing:
•Exhale during the backward movement phase.
•Inhale during the forward movement phase.
Tips:
•Tighten your abdominal muscles.
•Stop if your feet begin to come off the floor.
•Keep a straight back as you sit back.
Take
it up a notch:
•Hold onto a 2 pound weight in each hand.
•Extend one leg out as you sit back.
Food
Swings — Get Grouchy When Your Tummy Starts Growling?
1. Whole Grains — carbohydrates increase the brain chemical serotonin, which
is a mood enhancer.
2. Greens — food
that is chockfull of the B vitamin and folate (leafy green vegetables, beans,
citrus fruits) may help ward off the doldrums of depression.
3. Protein —for
instance, turkey which is high in tryptophan, an amino acid thought to have a
positive effect on stress because it helps the brain produce feel-good
chemicals. Tryptophan is important for increasing your brain’s levels of
serotonin, norepinephrine, and dopamine.
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
Dinner
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
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
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