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.