Super Saturday With HHWN

Hewitt Health Wellness Network

 

Enjoying A Healthy Lifestyle with

 Bryant and Anita Hewitt

Saturday, July 20, 2013

Food To Chew On:

Time To Start Living

James 4:14 (NKJV)

For what is your life?

Thought For The Day:

Oh, it’s time to start livin’

Time to live the abundant life

We’ve been given…~Amen~

Happy Super Saturday, enjoy the weekend and don’t forget to be good to yourself… and eat veggies and exercise!!

Have a Super Saturday with Bryant and Anita Hewitt J

Falls And The Elderly & Seniors

One by one they are transferred from the pot to the ground.  As you are getting up from planting, you are thinking about the next flower pot to work on and suddenly..... You guessed it. When you least expected it, there was that hose stretched out over the walkway. Down you go.

What can you do to reduce the risk of this happening again?  Well, first watch where you place the hose.

After that, think about your ability to step over things. Yes, believe it or not, we sometimes forget to lift our feet. Without exercise, our legs just keep getting heavier and heavier! When I think of falls and the elderly, I think how good it is to keep practicing. Remember, "practice makes....permanent!"

Don't practice sitting in a chair and reading the paper. You might get good at it. Good luck!

Transform Your Metabolism with Exercise

Resistance Training & Metabolism  Weight Training increases metabolically active tissue (muscles) Increased lean muscle mass = more calories burned throughout the day since muscle is highly metabolic (1lb of muscle burns 35-50 calories) Building muscle creates a permanent effect on your RMR Each pound of muscle can raise your RMR 15 calories per day Weight training is the most effective way to build and preserve lean muscle Resistance training should be placed before cardio training to get the maximum strength from your major muscle groups before breaking them down with cardio To sculpt your muscle = rebuild more tissue than you break down After Strength Training exercises you will continue to burn an additional 100+ calories over the next 24 hour period.

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.