Simply Saturday With HHWN

Enjoying A Healthy Lifestyle with

 Bryant and Anita Hewitt

 

Saturday March 16, 2013

Food To Chew On:

Saturday – Thank You Jesus

Lamentations 3:21-24 (KJV)
This I recall to my mind, therefore have I hope. It is of the Lord's mercies that we are not consumed, because his compassions fail not. They are new every morning: great is thy faithfulness. The Lord is my portion, saith my soul; therefore will I hope in him.

Thought For The Day:

Dear Father, Thank You for your mercies.... Please let me be forever Thankful not just for this morning for every day of my life, I will praise Your Name....~Amen~

Good Morning of the Beautiful Saturday… it is Simple to follow the

ways of eating and exercising… it is really up to you. If you really want it bad enough you will go for it…. It is Simply Easy!! J If you haven’t been eating right and exercising then you can always start today… it is never too late…. Don’t forget to be good to yourself !! Have a Happy and Healthy Weekend J

Leg Muscle Weakness Exercise

Leg muscle weakness is a critical factor in maintaining balance in the elderly . By performing exercises that are designed to improve strength in the ankles and hips, like knee marching, you can increase your dynamic balance and thereby reduce the risk of falling.

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.

Strong hips, knees and ankles are required to archive a better state of balance. Lifting your legs up and down works on the ankles, quadriceps muscles and hips. An overall great leg strengthener and balance workout.

By selecting exercises that work on these areas we can improve our performance in many of the daily activities which require reaching forward, to the side or rotating around to the back.

When we raise our hip up in the air, believe it or not we are momentarily standing on one leg. This is definitely a balance exercise. The slower you go, the harder this exercise becomes.

Make sure you hold onto a chair or someone’s hand when performing this exercise if you feel at all uncomfortable with marching. For a great workout, try marching for 2 minutes. Stop if you become winded, then continue until 2 minutes has passed.

Try this knee marching exercise for increased hip and ankle strength.

Just Say No to these 5 Diet Strategies

3. All Cardio, All the Time

If you live on the treadmill, elliptical, or in a spin class, but never pick up a weight, you’re missing out on an important piece of the fitness puzzle. Not only does weight training build and tone muscles, it also strengthens the joints and increases metabolic rate. And thanks to a revved up metabolism, you’ll keep burning calories even after you’ve slipped off your sneakers.

 A Healthy Menu For
Saturday and Sunday

Saturday

Scramble 3 egg whites with 1 oz. lean turkey sausage and have 1 toasted whole-wheat English muffin topped with 2 tsp. of olive oil spread. At lunch, make a large spinach salad with baby spinach, 1/2 cup of pinto beans, 10 matchstick carrots and 2 tsp. of sunflower seeds. Dress with 2 tsp. of balsamic vinegar, 1/2 tsp. of Dijon mustard and 1 tsp. of olive oil. Enjoy a whole-wheat tortilla with 1/4 cup of hummus and a banana on the side. For dinner out, order grilled chicken with steamed vegetables and a large green salad. Snacks include 1 cup of low-fat yogurt topped with a sliced kiwi and a low-fat string cheese with whole-grain crackers.

Sunday

Have two whole-grain toaster waffles with 1 cup berries and 1 tbsp. of peanut butter in the morning. For a brunch, enjoy an omelet made with three egg whites, one egg, 1 cup sautéed spinach, chopped tomatoes and 1/4 cup of feta cheese. Have 1 cup of fruit salad on the side. For a family dinner, bake 5 oz. of lean pork chop and serve it with a mixture of 1 cup of black beans and 1/2 cup of steamed wild rice along with a salad of 1 cup sliced tomatoes topped with fresh basil leaves, 1/2 tbsp. of balsamic vinegar and 1 tsp. olive oil. For a snack, enjoy a small bran muffin on the go.
http://anitahewitt.blogspot.com/2013/03/food-for-soul-evan-anita-hewitt-31613.html