Simple Saturday With HHWN

Enjoying A Healthy Lifestyle with

 Bryant and Anita Hewitt

 

Saturday March 9, 2013

Food To Chew On:
Saturday – Christ Has a Place for Realists

John 11:16 (NKJV)

Then Thomas, who is called the Twin (Didymus), said to his fellow disciples, “Let us also go, that we may die with Him.”

Thought For The Day:

When the Thomas’s of the world become Christ-centered, Christ-filled, and Christ-guided, they become disciples of the long pull.

Good morning on this “Simple Saturday.” We as humans make things so difficult, when it is really simple… such as eating and exercising… the simple formula is to Eat Less and Move More… it is that simple!!! Whatever you’re level of movement is….just move more and watch what we are putting in our mouths… You will be surprise of what we eat if we keep a journal of all the foods we eat it will blow your mind!!! Trust me on this one!!

Remember to Be Good To Yourself This Weekend!!! J

Falls In The Elderly

(This is for any age)
Clock Reach

Purpose of this exercise

 •Improve your static or "standing" balance.
•Strengthen your ankle and hip muscles while adding to your shoulder and upper body range of motion.

How to do it:
Step 1
 •Begin by holding on to a chair  with your left hand.
•Visualize a clock with 12 in front and 6 behind.

Step 2
 •Stand on your left leg and bring your right arm to 12 o'clock.
•Then reach to 3 and 6 o'clock.
•Repeat with the other side.

Breathing:
•Breathe normally while exercising, in through the nose and out through the mouth.

Tips:
•Lift your chest and stand tall.
•Look at a point on the wall at eye level.
•Only reach as far as comfortable. If you cannot reach 6 o'clock, or if it is painful, only reach to 3 o'clock.

Take it up a notch:
 •Hold on with one finger or even let go of the chair completely.
•Add a one pound weight to your wrist or ankle for a more challenging workout.
 You made it!  You are doing your part to prevent falls in the elderly. Remember to practice every day. You can do it!

The 7 Worst Training Mistakes I’ve Ever Made…

4. Not Eating Enough Fat or Protein

After my first year of training, I gained 75 pounds of bodyweight…and I say bodyweight because it was NOT all muscle. So I decided to go on a fat-loss diet…and I did it completely wrong.
 In an effort to reduce calories, I eliminated just about ALL fat from my diet. That’s mistake #1. I also decreased my intake of animal protein (in that same effort to reduce fat intake), which was mistake #2. I lost some fat but I lost a lot of muscle and strength doing this. It literally took me MONTHS to realize what my mistake was (I read an article about it), correct it and start regaining my muscle and strength.
I corrected it by eating whole eggs and not taking the skin off my chicken (…mmm chicken skin…)…and I suddenly began growing like a weed, gaining strength and dropping fat. I felt so much better and realized exactly how I had messed myself up.

The Lesson:
Don’t be afraid of fat…it’s not your enemy even when you’re on a diet. Your body NEEDS fat in order to function, especially from a hormonal perspective (testosterone is derived from saturated fat). You need to watch your calories, sure, and there are nutrient-intake techniques that do require elimination of fat from the diet in a strategic manner. In general, though, don’t eliminate fat from your diet and DEFINITELY don’t let your protein intake suffer as a side effect of trying to reduce fat.

A Healthy Menu For

Saturday and Sunday

Saturday

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.

Sunday

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/2013/03/food-for-soul-ev-anita-hewitt-3913.html