Shattering Saturday With HHWN

Enjoying A Health Lifestyle with

 Bryant and Anita Hewitt

Saturday March30, 2013

Food To Chew On:

Saturday -  “Take It – It’s Yours!”

John 16:33 (NKJV)

 These things I have spoken to you, that in Me you may have peace. In the world you will have tribulation; but be of good cheer, I have overcome the world.”

Thought For The Day:

We can have freedom from worry before the battle; strength in the battle; and progress toward Christ’s goals as a result of the battle!!

 

 

We have to shatter all of our ways of looking at food and start eating to live not living to eat… Be Good To Yourself This Weekend!!! J

 

Falls And The Elderly

Stepping Exercises

Purpose of these exercises

 

 •These exercises will improve your ability to lift your feet in order to clear steps, toys and yes... hoses.

•You will strengthen your hip and leg muscles while improving your coordination.

Exercise #1. The Step over - How to do it

Step 1

 •Begin with two or more soft objects on the floor.

•Space them out 12 to 16 inches apart.

Step 2

 •Lift your foot at least 6 inches and step over the objects.

•Pause between each object.

•Then try stepping over each object without stopping.

Exercise #2. Side stepping - How to do it

 Step 1

 •Begin with two or more soft objects on the floor.

•Space them out 12 to 16 inches apart.

•Stand to one side of the objects.

Step 2

 •Begin by stepping forward, then to the side around the object.

•Facing in the same direction, step backward through the objects.

•Repeat this pattern to the last object.

Exercise #3. The figure eight - How to do it

Step 1

 •Begin with two objects three feet apart.

Step 2

 •Begin by walking around each object in a figure of eight pattern.

•Repeat pattern 10 times.

Exercise #4. The Figure eight in one direction - How to do it

 Step 1

 •Begin with two objects 3 feet apart..

Step 2

 •This time, keep facing the same direction as you perform the figure eight pattern.

Exercise #5. The side step over - How to do it

Step 1

 •Begin with 2 objects on floor.

•Space them out 12 to 16 inches apart.

Step 2

 •Lift your foot at least 6 inches and side step over the objects.

Breathing:

•Breathe normally, inhale through the nose and exhale through the mouth.

 

Tips:

•Use a kitchen counter to hold on to if you don't feel safe stepping over objects.

•When side stepping , try not to cross your feet. This can lead to tripping.

•These exercises are easier with your shoes off in stocking feet.

Take it up a notch:

 •Try lifting your chest and looking straight ahead when walking.

•Use tape on your floor to make a straight line to increase the difficulty.

•Place one pound weights on your ankles for a more challenging workout.

 You did it! I knew you could. Remember that things go quickly out of our heads as we get older. That is why it is important to practice balance exercises for falls and the elderly every day.

 

 Buying the Best Treadmill for Your Body and Your Budget

 

I often get asked by potential customers, “what is the best treadmill that I should buy.” To get the proper answer the question needs to be further clarified. So I respond by asking additional questions like:

Will you be using the treadmill for walking, jogging or running?

If you plan to just walk on your treadmill, then you can purchase a less expensive model. But if you plan to run at speeds of over 8 mph you better consider buying a heavy duty machine. The reason you need a more solid and durable machine for running is due to the constant impact that comes with running. It is estimated that when you run you impact the surface at a rate of 2.5 times your body weight. Multiple that impact tens of thousands of times and image the abuse a running treadmill takes in comparison to one designed for walking.

In addition, a running treadmill must sustain higher speeds. Consequently, you require a motor that can run effortlessly at higher speeds. You will also want a treadmill that is solidly stable, and you want a treadmill that does a superior job of absorbing shock from your impact. You can get away with a decent walking treadmill for under $1,000, but if you are a serious runner you should consider spending in excess of $1,500.

What is your weight?

Excessively heavy people will place extra strain on a treadmill. It makes sense that person that weighs over 250 lbs. is going to abuse a treadmill more than a person who weighs 150 lbs. The recommendations for buying a treadmill for either a walker or a runner equally apply to purchasing a is you are of of average weight or you are overweight. Also, in my opinion, the weight recommendations that most treadmill manufacturers suggest for their machines are usually over exaggerated . You will find treadmills selling for under $1,000 where the manufacturer suggest the weight limit is 300 lbs.

A Healthy Menu For

  Saturday and Sunday

Saturday

For breakfast choose 1 hard-cooked egg, 2 slices whole grain toast, 1 tsp. soft margarine, 4 oz. low fat yogurt and ½ cup blueberries. Lunchtime includes ¾ cup shrimp salad, one medium tomato, 1 breadstick and 1 small peach. For dinner enjoy 3 oz. broiled sole, ½ cup brown rice, ½ cup cooked carrots and 4 oz. sugar-free chocolate pudding.

Sunday

For breakfast, enjoy 4 oz. of oatmeal with 1 tsp. soft margarine, 1 medium apple, 1 cup nonfat milk and coffee or tea with a sugar substitute. Your lunch meal includes a chicken sandwich on 2 slices whole wheat bread, 1 tsp. low fat mayonnaise, 6 oz. baby carrots and ½ cup sliced strawberries. For dinner, choose 3 oz. roast beef, ½ cup roasted asparagus, 1 small wedge of cantaloupe and 4 oz. low fat yogurt.

http://anitahewitt.blogspot.com/2013/03/food-for-soul-ev-anita-hewitt-33013.html

Feeling Good Friday With HHWN

 Enjoying A Healthy Lifestyle with

Bryant and Anita Hewitt

Friday March 29, 2013

Food To Chew On:

Friday – Sharing Without Strain

John 15:16 (NKJV)

 You did not choose Me, but I chose you and appointed you that you should go and bear fruit, and that your fruit should remain, that whatever you ask the Father in My name He may give you.

Thought For The Day:

“Too often we attempt to work for God to the limit of our incompetency, rather than to the limit of God’s omnipotency… God’s work done in God’s way will never lack God’s supplies” –J. Hudson Taylor.

Feeling Good Friday, May the goodness of God’s stretched out arms embrace you of the reality of this day in Jesus’ Name!!

Have a Good Friday J

Exercises To Improve Balance

Exercises to improve balance in seniors and the elderly should work on static or "standing" balance and dynamic or "moving" balance.

All you need is an open space to walk and a sheet of paper to read, comfortable loose fitting clothing, and a pair of smooth bottom shoes to wear so you won't catch your feet. Read on then give it a try.

Learning to keep your center of gravity over your ankles at all times when standing or walking is vital in helping to reduce the risk of falls.

As we age, it takes longer to process information as we move about during our daily activities. This will be evident many times in our ability to balance ourselves when reaching down to pick up a shoe, stepping around the coffee table, or getting out of bed.

This short amount of delay in deciding how to reach or position our legs many times can lead to a stumble or fall.

Practicing looking around as we walk will give us the confidence and stability we need to safely move about during the day.

These exercises to improve balance series is the most difficult because head turning and walking stresses many balance systems in your body. Try this exercise first holding on to a stable family members hand or your kitchen counter.

That's right... yell into the kitchen some help  with these exercises. Someone can hold your hand as you walk from one end of your living room to the other.

Remember, if you get dizzy performing these exercises, please sit down and take a break...grab a glass of water and relax. Do some deep and slow breathing, and fix your gaze on an object at eye level. Feel better? Great, now take it slowly.

By performing these exercises to improve balance every day, you will gradually feel more confident and stable. If you have been using a walker, as your balance improves, try using a cane to help keep you stable. Make sure you can perform this exercise safely before attempting it on your own. Good Luck!

3 Reasons you are not losing weight

3.  You’re not giving 101% when you workout

 That is exactly the case if you’re gobbling down a super-sized meal from your favorite fast food chain and later take a short low-intensity walk with the expectation to burn off the fast food binge.  Do the math….the greasy delight costs you around 1,000 calories if you include the salty fries and the soft drink, whereas your walking effort consumed a measly 120 calories of the fast food splurge. If you’re consuming 1,000 – 1,200 calories in a single meal, you don’t have much to balance for your other meals!  Exert more (and I mean a lot more in your workouts), document caloric intake and replace those highly processed options with nutrient rich, high-fiber food alternatives for a better balance!  Lesson 3…do the math!

 

 A Healthy Menu For

Friday

Your breakfast choices include 2 small buckwheat pancakes, 1 tbsp. sugar-free syrup, 1 cup nonfat milk with coffee or tea. For lunch enjoy a chef salad with 2 oz. ham and low fat cheese, 2 tbsp. low fat salad dressing, 1 small orange and 4 oz. low fat yogurt. Dinner includes 1 cup angel hair pasta, ½ cup spaghetti with meat sauce, ½ cup applesauce and 1 cup nonfat milk.
http://anitahewitt.blogspot.com/2013/03/food-for-soul-ev-anita-hewitt-32913.html
 



Throw-down Thursday With HHWN

Enjoying A Healthy Lifestyle with

 Bryant and Anita Hewitt

Thursday, March 28, 2013

Food To Chew On:

Thursday – “My” Shepherd

John 15:7 (NKJV)

 If you abide in Me, and My words abide in you, you will ask what you desire, and it shall be done for you.

Thought For The Day:

Abiding in Christ and allowing Him to abide in us is the secret for guidance.

As we Throw-down our bad eating habits, the way we look at food, inactive actives and picking up some tools for life, cooking food without oil and fats, eating more veggies and exercising more. As a result we are feeling better and looking good!!! Keep Up The Great Word!! J

Falls And The Elderly

Stepping Exercises

Purpose of these exercises

 •These exercises will improve your ability to lift your feet in order to clear steps, toys and yes... hoses.

•You will strengthen your hip and leg muscles while improving your coordination.

Exercise #1. The Step over - How to do it

Step 1

 •Begin with two or more soft objects on the floor.

•Space them out 12 to 16 inches apart.

Step 2

 •Lift your foot at least 6 inches and step over the objects.

•Pause between each object.

•Then try stepping over each object without stopping.

Exercise #2. Side stepping - How to do it

Step 1

 •Begin with two or more soft objects on the floor.

•Space them out 12 to 16 inches apart.

•Stand to one side of the objects.

Step 2

 •Begin by stepping forward, then to the side around the object.

•Facing in the same direction, step backward through the objects.

•Repeat this pattern to the last object.

Exercise #3. The figure eight - How to do it

Step 1

 •Begin with two objects three feet apart.

Step 2

 •Begin by walking around each object in a figure of eight pattern.

•Repeat pattern 10 times.

Exercise #4. The Figure eight in one direction - How to do it

 Step 1

 •Begin with two objects 3 feet apart..

Step 2

 •This time, keep facing the same direction as you perform the figure eight pattern.

Exercise #5. The side step over - How to do it

Step 1

 •Begin with 2 objects on floor.

•Space them out 12 to 16 inches apart.

Step 2

 •Lift your foot at least 6 inches and side step over the objects.

Breathing:

•Breathe normally, inhale through the nose and exhale through the mouth.

Tips:

•Use a kitchen counter to hold on to if you don't feel safe stepping over objects.

•When side stepping , try not to cross your feet. This can lead to tripping.

•These exercises are easier with your shoes off in stocking feet.

Take it up a notch:

 •Try lifting your chest and looking straight ahead when walking.

•Use tape on your floor to make a straight line to increase the difficulty.

•Place one pound weights on your ankles for a more challenging workout.

 You did it! I knew you could. Remember that things go quickly out of our heads as we get older. That is why it is important to practice balance exercises for falls and the elderly every day

3 Reasons you are not losing weight

1.       Too much of a good thing may end up being a no-no!

You could be eating fruits, vegetables and all the healthy goodness nature has to offer but the scale still dictates undesirable numbers. Do you know the reason why?  Portion size.  Yes, it matters and this truth applies even when you’re consuming healthy foods. The volume of food you eat signifies the amount of calories you intake. A small portion means fewer calories whereas a basket of fruit means a lot of calories. Although the calories come from a healthy food source but nevertheless, calories will remain calories! Any consumed in excess will be converted into fat. So next time you dive into a fat-free bag of potato chips or eat too much frozen yogurt, remember, moderation is the key and portion sizing is as important as the quality of food itself.  Lesson 2…set aside the amount of food you want to eat before you start eating!

A Healthy Menu For

Thursday

For breakfast, choose 1 cup All Bran cereal topped with 1 small, sliced banana, 1 cup nonfat milk and coffee or tea with a sugar substitute. Lunch can include a turkey sandwich, 1 cup tossed green salad with 1 Tbsp. olive oil and vinegar and a baked apple. Your dinner meal includes 1 cup lentil soup, 6 saltine crackers and 1 cup nonfat milk. For dessert, try one small slice angel food cake and ½ cup strawberries.

http://anitahewitt.blogspot.com/2013/03/food-for-soul-ev-anita-hewitt-32813_28.html

W.T.GO Wednesday With HHWN

 Enjoying A Healthy Lifestyle with

 Bryant and Anita Hewitt

 

Wednesday March 27, 2013

Food To Chew On:

Wednesday – The Power Connection

John 15:5 (NKJV)

 I am the vine, you are the branches. He who abides in Me, and I in him, bears much fruit; for without Me you can do nothing.

Thought For The Day:

“I am to become a Christ to my neighbor be for him what Christ is for me.” –Martin Luther

Way To Go Wednesday, as you start “Hump Day.” Just flow creatively for God has not created boundaries but the ways of man has…. Stay Free in Christ Jesus!! J

Falls And The Elderly

When speaking of falls and the elderly, they occur in 35% to 45% of older adults over 65. Many of these falls are simply due to not lifting your feet high enough to clear items in your house or in the back yard.

Below I have made a great balance video that is fun and easy to do. All you need is some soft items to step over, comfortable loose fitting clothing, and a pair of smooth bottom shoes to wear so you won't catch your feet. Read on then give it a try.

To help you step better and lift your feet higher, I have made some challenging stepping videos for you to watch below. They will go a long way if you are concerned about falls and the elderly.

Does this sound familiar? You are in the back yard placing some of those lovely flowers you bought at the store around your patio.

One by one they are transferred from the pot to the ground.  As you are getting up from planting, you are thinking about the next flower pot to work on and suddenly..... You guessed it. When you least expected it, there was that hose stretched out over the walkway. Down you go.

What can you do to reduce the risk of this happening again?  Well, first watch where you place the hose.

After that, think about your ability to step over things. Yes, believe it or not, we sometimes forget to lift our feet. Without exercise, our legs just keep getting heavier and heavier! When I think of falls and the elderly, I think how good it is to keep practicing. Remember, "Practice makes....permanent!"

Don't practice sitting in a chair and reading the paper. You might get good at it. Good luck.

Caution: Stepping over objects is challenging!  If you feel uncomfortable with these exercises you must have a family member help you.

Try this exercise series first holding on to a stable family members hand. As your balance improves, switch to using a cane for stability. Then you can set up some chairs along the path to hold on to.

Only practice these exercises alone when you are sure you can do them safely. Falls and the elderly is a big deal.  

3 Reasons you are not losing weight

In the world of health and fitness, often times you face questions for which you have no answers for…well, initially.  Things are even more challenging if your work is in the fitness trainer or nutritionist role. Frequent questions include, ‘Why do I keep gaining weight?’…‘What is wrong with my diet?’…‘How do I lose belly fat?’ and the list goes on.  More often than not there is no ‘one size fits all solution’ as there are many genetic and lifestyle related variables that must be considered.  People keep whining that they’re not losing weight regardless of the time and effort they’re investing in the kitchen and gym, the boohooing can finally stop…

1.       Stop drinking your calories!

 ‘Well, I eat healthy pretty much all day and my portion size is moderate…I exercise five times a week but still, I’m not losing weight!’ This is a classic case put forward by most of my clients. The first thing that needs to be clarified in such a case concerns your choice of beverage.  Do you consume too much soda?  Indulge in an afternoon smoothie or shake?  Do you ‘jump start’ your day with excess juice or a fancy latte?  It is a basic misconception that drinking calories doesn’t matter. Truth be told, an average can of soda contains around 200 – 250 calories. Consume 3 to 4 of those per day and you’re drinking 50% of your calories for a woman at an average height. Lesson 1….put a lid on your liquid calories and monitor the nutrition labels!

A Healthy Menu For

Wednesday

For breakfast select one low-fat blueberry waffle, 2 tbsp. sugar-free syrup, ½ cup fresh raspberries and 1 cup nonfat milk. Enjoy coffee or tea sweetened with a sugar substitute, too. Your lunch meal includes 2 scrambled eggs, 1 oz. low fat cheese, 1 slice of toasted whole grain bread and 1 tsp. soft margarine and ½ cup fresh pineapple. For dinner, choose 3 oz. broiled salmon, ½ quinoa, ½ cup broccoli and cauliflower mix. Have 4 oz. low fat yogurt with ½ cup sliced strawberries for dessert.

http://anitahewitt.blogspot.com/2013/03/food-for-soul-ev-anita-hewitt-32713.html

Tenderness Tuesday With HHWN

Enjoying A Healthy Lifestyle with

 Bryant and Anita Hewitt

Tuesday March 26, 2013

Food To Chew On:

Tuesday – Last Will and Testament

John 14:27 (NKJV)

 Peace I leave with you, My peace I give to you; not as the world gives do I give to you. Let not your heart be troubled, neither let it be afraid.

Thought For The Day

The will was read today. You were named as a beloved benefactor. The Savior of the world willed you the gift of peace. Being of sound mind, spend it – the supply is unlimited.

As you flow with the tenderness of God’s love, make this Tuesday a Blessed Tuesday for all those that are around you and yourself… Have a Healthy Tuesday. J

Balance Exercises For Seniors And The Elderly

Grapevine

Purpose of this exercise

 •This exercise improves your ability to sidestep around objects like your coffee table or pet.This exercise improves your ability to sidestep around objects like your coffee table or pet.

•Lessens the chance of tripping over your own feet when changing directions.

How to do it:

Step 1

 •Begin standing with arms at sides, feet together.

Step 2

 •Step across in front of your left foot with right leg.

•Continue to step sideways uncrossing the right leg.

•Reverse and cross your right leg behind your left leg.

•Continue to step sideways, uncrossing the left leg.

Breathing:

•Breathe normally, inhale through the nose and exhale out the mouth.

Tips:

•Wear smooth bottom shoes to reduce the chance of your shoe to catch.

•Begin practicing in the kitchen holding on to a counter.

•Try holding on to someone’s hands if you are not sure you can do this exercise.

•Use a chair as a place to not only performs seated exercise but also to hold on to while standing. Hold on with your finger, one hand or two hands.

Take it up a notch:

 •Try lifting your chest and looking straight ahead when sidestepping.

•Use tape on your floor to make a straight line. Try to stay on the line to increase the difficulty.

 You did it! I knew you could. Remember, now that you have this balance exercise down, "practice makes....permanent!". Keep practicing until you are the best grapevine stepper in the neighborhood.

Addictive Ingredients found in Processed Foods

We know that fueling our body with the most nourishing food will keep our energy high, our weight at the optimal level, our sleep invigorating, and immune system fighting. So why do we eat so many processed foods with minimal nutritional value and empty calories? Some of the reasons are related to our hectic, stressed lifestyles and the availability of processed and fast foods.

The food industry has been very accommodating to our demands to make our life easier by producing quick, convenient meals and snacks for the on-the-go families and career singles. Walk into any grocery store and the aisles are filled with pop-in-the-microwave, eat-right-out-of-the-package processed meals. Single serve soups, snacks and frozen meals are so abundant that you could easily fill your cart for the entire week with processed food that requires virtually no cooking and is ready in just a few minutes. What’s wrong with that?

Take a close look at the ingredient labels of those processed foods. The amount of sugar (remember there are many different forms of sugar), fat and salt in processed foods is high. Add a couple of fast food meals to that and not only is the calorie count most likely too high, but the sugar, fat and salt amounts most certainly exceed what your body needs.

A Healthy Menu For

Tuesday

For breakfast, eat 1 cup raisin bran cereal with 1 cup nonfat milk, 1 cup blackberries. Enjoy this with coffee or tea with a sugar substitute. Lunch consists of a grilled tomato and cheese sandwich on whole grain bread, 2 celery stalks served with 2 tbsp. chunky salsa for dipping. Add 1 cup red seedless grapes for dessert. For dinner, choose 3 oz. pork tenderloin, 1 cup boiled kale, 1 cup nonfat milk and ½ a red grapefruit. If you are hungry later in the evening, enjoy 3 cups air-popped popcorn.

http://anitahewitt.blogspot.com/2013/03/food-for-soul-ev-anita-hewitt-32613.html

Mind-blowing Monday With HHWN





Enjoying A Healthy Lifestyle with

Bryant and Anita Hewitt 

 

Monday March 25, 2013

Food To Chew On

Monday – The Greater Miracle

John 14:12 (NKJV)

 Most assuredly, I say to you, he who believes in Me, the works that I do he will do also; and greater works than these he will do, because I go to My Father.

Thought For The Day:

People who say they have no opportunities to share what Christ means to them simple have not prayed!!!

Happy Monday… it is Mind-blowing what you think about how we used to eat and we had taken not thought of if, it is healthy, as long as it tasted good…. Wow, what a day makes .. now we are reading the labels, exercising, watching what we put in our mouths, cooking lighter and just being good to ourselves…. We are so very proud of you guys!!! We are included in this life changing way of living…If we can do it … We know you can too…. Have A Healthy Monday!!! J

Balance Exercises For Seniors And The Elderly

Balance Exercises for seniors and the elderly like the grapevine below, are essential to maintain or improve your current state of balance.

All you need is comfortable loose fitting clothing,  and a pair of smooth bottom shoes to wear so you won't catch your feet. Read on then give it a try.

This exercise is a must for age-related balance problems. It is critical that you work on increasing your ability to safely perform your daily chores by practicing these balance exercises.

With the introduction of this balance exercise in our series of 12 exercises, we are performing not only a moving exercise but a sideways moving exercise. This is a challenging balance exercise. If you are not dancing regularly and have less than good balance, then you may need help.

If that is the case, it is better to start by holding on to the back of a chair when attempting to perform this exercise.  Better yet, call into the kitchen and get a family member out here! That's right. Put them to good use.

Start by crossing your right foot over the left, then step together. Move about 10 feet in one direction, then return back by crossing the left foot over the right and then stepping together.

If this is too hard you will  need to modify the exercise by simply side stepping. Do not cross your feet. Side step ten feet to the right, then side step back to the left. Gradually you will improve to the point where it will be possible to cross one foot over the other and really do the "grapevine"!

Good luck!

Tips for Sufferers of Seasonal Allergies

Get a jumpstart on allergy season

 Keeping your windows closed and set the air conditioner to use re-circulated air. Also, clean your air filters and air ducts at least once a year to help keep allergen levels low. Unfortunately, fresh air is not always the best thing, especially for people with allergies. If you want to have a symptom free allergy season try avoiding extended time in wooded areas and gardens and try to stay indoors in the early morning when pollen counts are highest. When traveling, be aware of allergy ‘hot spots’. You don’t want to spend your well-deserved vacation feeling miserable with allergies.   Make sure to dust your home on a regular basis and wash your sheets at least once a week.   Keeping a clean home will help prevent your symptoms from taking hold of you.

Dogs are Man’s Best Friend… but not during allergy season:

Almost everyone loves pets. However, did you know that animals can cause allergy symptoms to appear without even coming into direct contact with a person?   Our pets can carry pollen in their fur just as easily as passengers on a city bus, but it is not usually practical to keep pets indoors all the time. Animals that need to be outdoors daily are a magnet for pollens so plan on how to manage your pets accordingly with weekly bathing and brushing sessions to reduce the amount of allergens they bring into your home.

 Finally, always remember that the best way to successfully managing allergy symptoms is to start treatment at least two to three weeks before allergy season begins.

A Healthy Menu For

Monday

Starting your week with a boiled egg, a toasted whole wheat English muffin with a tablespoon of fruit spread and an orange for breakfast, a bean burrito for lunch, and three ounces of baked white fish, a cup each of zucchini and red peppers and a small baked potato for dinner.

For vegetarians, it recommends:  a cup of oatmeal with two tablespoons of wheat germ, an apple or pear and a cup of skim milk for breakfast. Try two cups of salad greens topped with a cup of mixed-fruit salad and a tablespoon of either balsamic or raspberry vinegar or fresh lemon juice for lunch. For dinner, eat a cup of cooked whole-wheat pasta with tomato sauce and four soy "meatballs," a cup of steamed broccoli and a half cup of orange slices. End your evening with a snack of eight tortilla chips and a quarter cup of salsa.

http://anitahewitt.blogspot.com/2013/03/food-for-soul-ev-anita-hewitt-32513.html