Enjoying A Healthy Lifestyle with
Bryant and Anita Hewitt
Friday
March 8, 2013
Food
To Chew On
Friday
– Abundant Living
John
10:10 (NKJV)
The
thief does not come except to steal, and to kill, and to destroy. I have come
that they may have life, and that they may have it more abundantly.
Thought
For The Day:
I
will claim the four “P’s” of power today:
Power,
Protection, Provision, Possession
On the
rain “Farewell Friday,” we are saying farewell to the bad eating habits, the way
we look at foods, fried and fast foods…. They are all unhealthy for us!!! And we
are replacing it with fresh veggies, chicken, fish, and turkey and you can even
have your red meats… it is how you cook it, by grilling, steaming, broiling your
foods and it will still have that flavor that you like just without the calories….
You can even use low sodium broth, wine, or even water….just tapping into your creative
side there is no limits in the kitchen… just have fun cooking up some healthy ideas…..
Happy
Cooking with HHWN J
Falls
In The Elderly
Falls
in the elderly population are in part due to age-related decline in muscle
strength and joint range of motion.
Exercises
like the clock reach, which add to lower and upper body strength and
flexibility, will help in reducing the risk of falls.
Below
I have made a great balance video that is fun and easy to do. All you need is a
chair, 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.
In
this exercise we are using the arm and head to destabilize our center of
gravity.
With
our arm extended and positioned to the side and to the rear, we must compensate
by altering our ankle strategy on order to not buckle at the knees.
This
will come in handy during the day when we reach over the stove, up to shelves
or when shopping at the supermarket.
To
decrease the incidence of falls in the elderly we must begin by working on our
leg strength, especially at the ankles and hips. This way we can improve our
ability to reach to changes in our environment quickly and efficiently.
We
need to address falls in the elderly daily with a strengthening and
conditioning program not only for our legs but also torso, back and neck. Try
this exercise below and see how your balance and upper body coordination are
fairing. You can do it!
The
7 Worst Training Mistakes I’ve Ever Made…
3.
I Did a Hard Rotational Stretch as a Warm-Up
This
was one of the most painful things I’ve ever done in the gym, and not in a good
way. I was warming up on the incline barbell bench press and decided I need to
loosen up my lower back and core.
While
sitting on the seat (lower body basically anchored in place), I turned my upper
body, gripped the bench and pulled my torso around…until I heard a loud “POP”
and my lower back spammed. I had just blown out a section of my quadrates labarum,
which is a small muscle that is just to one side of the spinal column.
It was like getting stabbed in the back with a
hot fireplace poker. I could hardly move…and I still had to walk home from the
gym! Instead of 10 minutes, it took me almost an hour, and I had to wear a
weight belt cinched up in order to not collapse from the pain (I had to wear it
to sleep that night, too).
To this very day, when I get lean enough, you
can still see three little round “buttons” where the muscle detached from the
bone and bunched up. I’m VERY lucky in that it didn’t completely destroy my
ability to train my lower back…they were just small pops, but man, did they
hurt.
The
Lesson:
Don’t
do hard stretching as a warm-up. Use general movements to get the muscles warm
and the blood flowing, progressing to more specific movements that target the
exercise you’re going to be working with first. You can also include some
mobility work in your warm-up. Just don’t do hard stretching when your muscles
aren’t warm or you might just pay the price!
A
Healthy Menu For
Friday
Have
a cup of cooked oatmeal topped with 1/2 cup of skim milk, 2 tbsp. of raisins
and 1 tsp. of brown sugar. For lunch, stir 1/4 cup of salsa into 1 cup of
nonfat, plain Greek yogurt. Use as a dip for one serving of baked tortilla
chips, 1 cup carrot sticks and a sliced red pepper. At dinner, make a mock
pizza with a whole-wheat English muffin, 1/4 cup of marinara sauce and 1 1/2
oz. of part-skim mozzarella cheese. Toss a large green salad on the side with
low-calorie dressing. Snacks for this day are 3 cups of air-popped popcorn
topped with 1 tbsp. of shredded Parmesan cheese and a glass of red wine or a
whole apple.
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