Wax Strong Wednesday With HHWN

Hewitt Health Wellness Network

Enjoying A Healthy Lifestyle with 

Bryant and Anita Hewitt

Wednesday, July 31, 2013

Food To Chew On:

The Unchanging Christ

Hebrews 13:8 (NKJV)

 Jesus Christ is the same yesterday, today, and forever.

The Thought For The Day:

Oh Christ, in a world of change You never change so that I can keep on changing to become all that you meant me to be.

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.

Below I have made a great balance video that is fun and easy to do. All you need is a 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.

The Age-Old Cardio Question

Of all the questions physical trainers are asked by clients, those having to do with cardiovascular fitness are most popular. Because of the conflicting information that mainstream exercise science pumps out, it is not hard to see why there is so much confusion in the public.

Of all the questions physical trainers are asked by clients, those having to do with cardiovascular fitness are most popular. Because of the conflicting information that mainstream exercise science pumps out, it is not hard to see why there is so much confusion in the public.

Cardio before or after weights?

Why not do both at the same time? It is mainstream exercise fitness dogmas that are responsible for leading people to believe that weight training and cardio are two separate things to be done separately. In fact, they can be combined to create exceptional full body workouts that produce incredible results, in terms of strength endurance, overall cardiovascular fitness, and weight loss/maintenance.

WEDNESDAY

Whole grain foods help people feel full longer, says the American Academy of Family Physicians. They recommend foods with three or more grams of fiber per serving. One cup cooked oatmeal with 2 tbsp. of raisins and 1 cup skim milk is a high fiber, whole grain breakfast. A whole grain lunch includes 2 Ryvita crackers with 2 tbsp. of peanut butter and 2 cups of cantaloupe. A light yogurt with 1/4 cup unsweetened whole grain cereal is a high protein, fiber-containing afternoon snack. For dinner dieters may enjoy 3 oz. of broiled chicken with 1/2 cup cooked quinoa, 10 asparagus spears and a tossed salad with low-fat salad dressing. Six cups of air-popped popcorn are a great way to the end the day.

Movie Monday With HHWN

Hewitt Health Wellness Network

Enjoying A Healthy Lifestyle with 

Bryant and Anita Hewitt

Monday, July 29, 2013

Food To Chew On:

Prelude to New Power

Psalm 143:10 (NKJV)

Teach me to do Your will,
For You are my God;
Your Spirit is good.
Lead me in the land of uprightness.

Thought For The Day:

Living in God’s will is not like flying on automatic pilot where you turn on the flight pattern and forget about it. Instead, it is a sensitive relationship with the Lord in which He uses everything to communicate His guidance. Communication from the Lord comes in communion with the Lord…~Amen~

It is Movie Monday, you can make a movie of your early beginnings and now …. The New You…. As you continue to do the right things for your body… You will see the new you and love it!!! Renewed strength, energy, and confidence that you can always build on….

So Keep up The Great Work You Can Do It!!! J

Falls For The Seniors And The Elderly

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. 

The Short & Long Term Effects of Exercise on the Cardiovascular System

(The Last 2)

Long-Term Effects

1. Blood pressure decreases by up to 10 mmHg. An mmHg is a unit used for measuring pressure levels.

2. Blood volume increases. The body produces a greater number of red blood cells in order to keep the muscles supplied with oxygen during heavy exercise.

A Healthy Menu For

MONDAY

Understanding standard serving sizes can help control calorie intake, says WIN, who suggests measuring cups and spoons as helpful tools for controlling calories. Dieters can start Monday with a nutrient-rich breakfast of 2 cups whole grain cereal with 1 cup skim milk and 1 1/4 cups whole strawberries. For lunch they may load up on fiber with 2 tbsp. hummus, 8 Triscuit crackers, 10 baby carrots and 1 container of light yogurt. A small apple with 1 tbsp. of peanut butter controls mid-afternoon hunger. A 3 oz. turkey burger on a whole wheat bun with 1 cup California-style vegetables is a simple, nutritious dinner. A toasted whole-wheat English muffin with 1 tsp. all-fruit jam makes a light evening snack.

1 Tip To Lose Belly Fat

Cut pounds of stomach fat every week by using this 1 weird old tip.

Searching Saturday With HHWN

Hewitt Health Wellness Network

Enjoying A Healthy Lifestyle with

 Bryant and Anita Hewitt

Saturday, July 27, 2013

Food To Chew On:

A Personal Will for You

Romans 12:2 (NKJV)

 And do not be conformed to this world, but be transformed by the renewing of your mind, that you may prove what is that good and acceptable and perfect will of God.

Thought For The Day:

I will see, claim, and act on God’s personal will for my life to be the unique person He intended me to be.

There are times in our life we are searching for a quick and easy way to lose weight, but I’m here to tell you. It will only come until you make up your mind to dispend your body and push away from the table and start eating foods that are good for you and exercise…. The quick fixes are out there but it is not healthy for you and it doesn’t last….. The Ole School is the best way… exercise and eats right…  You didn’t gain the weight overnight and you will not lose it overnight… So One Day At A Time and you will see some amazing results…

Have a Wonderful Weekend with Bryant and Anita Hewitt J

Falls For The Seniors And The Elderly

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. 

The Short & Long Term Effects of Exercise on the Cardiovascular System

Long-Term Effects

(3 of 5)

1. Decrease in resting heart rate. Because the rigors of regular exercise require so much work from the cardiovascular system, sedentary periods become even easier for the heart by comparison. The heart eventually becomes more efficient, and no longer needs to beat as quickly to supply the body with blood while at rest.

2. Stroke volume increases at rest. Resting heart rate is able to slow down because the heart is now trained to pump a larger quantity of blood with every beat.

3. Improved circulation. In response to the need to supply the muscles with more oxygen during exercise, the body increases its number of capillaries, the smallest blood vessels in the body. Existing capillaries also open wider.

A Healthy Menu For

Saturday and Sunday

SATURDAY

WIN recommends people eat slowly to allow the brain time to signal fullness. A two-egg vegetable omelet with 1 slice low-fat cheese and 1/2 cup of leftover vegetables, 1 slice of whole-wheat toast with 1 tsp. of margarine and 1 cup of fresh mixed fruit is a leisurely Saturday breakfast. A ham and cheese panini sandwich-- made with 2 oz. of lean ham and 1 slice of low-fat Swiss cheese on 2 slices of hearty whole grain bread--with 1 cup of fresh blueberries makes a savory lunch. Ten vanilla wafer cookies and a cup of hot tea with lemon is a sweet afternoon snack. Dieters can mix together 10 broiled shrimp with 1/2 cup whole wheat linguine, 1/2 cup marinara sauce and 1 cup of cauliflower and broccoli, and serve with a 1 oz. piece of Italian bread for a low-fat delicious dinner. A 1/2 cup of light ice cream is a treat to end the day.

SUNDAY

Colorful fruits and vegetables are packed with nutrients, says the American Academy of Family Physicians, especially dark green and orange vegetables. Three 4-inch whole-wheat blueberry pancakes with 2 tbsp. light pancake syrup and 3 slices of turkey bacon is a colorful breakfast. Two cups of vegetable soup with 8 saltine crackers and a romaine lettuce salad with low-fat dressing makes for a nutrient-rich lunch. A medium orange with 7 walnuts is a snack high in vitamin C and omega-3 fatty acids. A 5 oz. pork chop with a medium baked sweet potato and 1 cup cooked spinach is a dinner rich in beta-carotene and iron. A 1/2 cup of low-fat cottage cheese and a small peach will make a nice evening snack.

Fix-Up Friday with HHWN

Hewitt Health Wellness Network

Enjoying A Healthy Lifestyle with

 Bryant and Anita Hewitt

Friday, July 26, 2013

Food For The Soul:

Lead Time

Hebrews 13:21 (NKJV)

Every good work to do His will…..

Thought For The Day:

Looking ahead I will surrender future planning and give God lead time to condition my thinking and my will…~Amen~

Happy Fix-Up Friday, we do have to power to fix whatever is wrong in our lives IF we are honest to ourselves....To Thy Own Self be True...We can always began again... it is never too late to repair  what needs to be fix.

Have a Healthy Weekend with HHWN :)

Falls For The Seniors And The Elderly

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.

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. 

The Short & Long Term Effects of Exercise on the Cardiovascular System

Short-Term Effects

1. Short-term changes in blood flow. At rest, the muscles require only about 15 to 20 percent of the total amount of blood circulating through the body. During exercise the hardworking muscles demand more oxygen from the cardiovascular system, up to 80 percent. In response, blood is shunted away from the digestive organs, kidney and liver and redirected to the skeletal muscles. Blood flow to the skin also increases. The blood vessels serving the skin dilate to allow more blood to the surface of the body. This helps to cool the body down during exercise.

2. Your blood pH–the level of acidity in your blood– becomes more acidic. Your body uses by-products of carbon dioxide to buffer the hydrogen ions in your bloodstream. Hydrogen ions are electrically charged particles in your body. The greater the number of hydrogen ions, the higher the acidity. Because you breathe faster during cardiovascular exercise, you expel carbon dioxide faster than you would normally. This gives the hydrogen ions time to accumulate.

A Healthy Menu For

FRIDAY

WIN suggests using smaller plates and bowls to help control portions. A small whole-wheat bagel with 1 tbsp. low-fat cream cheese, 1 container of light yogurt and 1 medium banana is a portion-controlled breakfast. Three ounces of grilled chicken on 2 cups of spinach with 7 walnuts and low-fat salad dressing with a small whole-wheat dinner roll is a nutrient-rich, protein-packed lunch. Two rice cakes with a wedge of Laughing Cow cheese makes a filling afternoon snack. Pasta primavera, made with 1 cup whole-wheat pasta, 2 cups mixed vegetables and 2 tbsp. of Parmesan cheese, is a delicious vegetarian dinner. Forty fresh grapes makes for a refreshing evening snack.

Testimonial Thursday With HHWN

Hewitt Health Wellness Network

Enjoying A Healthy Lifestyle with 

Bryant and Anita Hewitt

Thursday, July 25, 2013

Food To Chew On:

The Drumbeat of the Master

Luke 9:23 (NKJV)

Then He said to them all, “If anyone desires to come after Me, let him deny himself, and take up his cross daily, and follow Me.

Thought For The Day:

Listen for the drumbeat……

Happy Testimonial Thursday, as we continue to exercise and eat the right foods…we can do a before and after picture…Just making little changes in your activities and being more mindful about what you are putting into your body… it’s the little things that makes a big change in the long run and you will see the results. I have learn to celebrate over one pound or over 85+ pound’s, it is pound’s less than what we were!! Celebrate over pounds and inches less!!!

Put On Your Dancing Shoes and Do Your Dance!!! J

Falls For The Seniors And The Elderly

Stepping Exercises

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.

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. 

The Short & Long Term Effects of Exercise on the Cardiovascular System

Short-Term Effects

(the first 3 of 5 steps)

1. One of the short-term effects of exercise is an increase in your heart rate. Actually, you heart rate will begin to rise before you even start to exercise. Your brain realizes you are going to work out and releases adrenaline to speed up your heart in preparation for the upcoming exertion. This is called “the anticipatory response.” Heart rate will continue to rise in direct proportion to the intensity of exercise until maximum heart rate is achieved.

2. Stroke volume–the amount of blood pumped out of the left ventricle by each beat–increases by up to 80 milliliters per beat.

3. Cardiac output–the volume of blood the heart pumps in a period of one minute–increases from the typical 5 liters per minute, to up to 40 liters per minute, during strenuous exercise.

A Healthy Menu For

THURSDAY

The American Academy of Family Physicians suggests choosing low-fat, lean cuts of meat, and trimming away any fat before cooking. A high-protein breakfast may consist of two scrambled eggs, with 2 slices of whole wheat toast, 1 tsp. of margarine and 2 tsp. of all-fruit jelly. A tuna sandwich--3 oz. tuna, 2 tbsp. low-fat mayonnaise--stuffed into a whole-wheat pita, with a medium apple and 3 graham cracker squares is a lean protein lunch. Two tbsp. of raisins with 15 peanuts is a satisfying afternoon snack. A lean 3 oz. portion of London broil with 1/2 cup of roasted potatoes, 1 cup of corn and a tossed salad with low-fat salad dressing is a sensible dinner. A 1/2 cup serving of whole-grain cereal with a 1/2 cup skim milk easily becomes an evening snack.