Mix-Up Monday With HHWN

Hewitt Heal Wellness Network

Enjoying A Healthy Lifestyle with

 Bryant and Anita Hewitt

Monday, July 22, 2013

Food To Chew On:

Use Your Head

2 Corinthians 10:5 (NKJV)

 Casting down arguments and every high thing that exalts itself against the knowledge of God, bringing every thought into captivity to the obedience of Christ…..

Thought For The Day:

Living Lord Christ, we want our lives today to be as beautiful as they were in Your mind when You first thought of us…Amen

Happy Mix-Up Monday. Today is a beautiful day that the Lord has made. Sometimes in our exercise routine we need to mix up our workout, even your foods and spices …. As long as you keep it healthy there is no limit… Mix it up and have fun in the kitchen and in you work out!!

Have a Healthy Day and Even with HHWN  J

Falls For Seniors 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.

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.

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. 

Transform Your Metabolism with Exercise

How does exercise affect Metabolism?

• You burn calories during and after exercising which elevates your metabolism the rest of the day (temporary daily metabolic change).

•          To permanently increase your metabolism, you need to change your body content by increasing your lean muscle mass and decreasing your body fat.

•        You will probably need a combination of Cardio and Weight Resistance to reach your goals.

•          The more muscle you lose, the more your metabolism slows or decreases.

•         The more muscle you gain, the more your metabolism increases (Lean, mean, fighting machine).
•   1 pound of muscle burns 35-50 calories a day.

Gentle Reminder

3500 Calories = 1 pound of Fat. To lose 1 pound of Fat a week you will need to decrease your current daily caloric intake or exercise away 500 calories a day for 7 days. Or combine the effort by reducing your caloric intake by 250 cal and exercising away 250 calories each day! Or some other combination that works for you and your weekly schedule.

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