Enjoying
A Healthy Lifestyle with
Bryant and Anita Hewitt
Saturday,
July 13, 2013
Food
To Chew On;
The
Reins of the Reign
(Someone
who is balance and not given to extremes; meekness is never weakness.)
Matthew 5:5
(NKJV)
Blessed are the meek, For they shall inherit
the earth.
Thought
For The Day:
Therefore,
as the elect of God, holy and beloved, put on tender mercies, kindness, humility,
meekness, longsuffering…
Colossians
3:12 (NKJV)
Happy Surprise
Saturday, if you have been using our helpful tips alone the way, you should see
some amazing results by now… and yes it is surprising to look in the mirror and
realize that is the new You along with your clothes are looser you may need a
new wardrobe!! And another surprising fact is that I’m still eating good foods
and losing the weight!! That by itself is a big WOW!!
Have An
Amazing Weekend with HHWN!!! J
Balance
Exercise For Seniors And The Elderly
This is an
excellent balance exercise to perform every day because it is so easy to do and
can be incorporated into your regular activities. Start in the kitchen holding
on to a counter.
Simply
place one foot in front of the other, heel to toe fashion until you run out of
counter. Repeat up to 10 times. And off you go! After you practice the balance
exercise for a while, try looking ahead at eye level, without looking down at
your feet. I know... it is so tempting to look at your shoes as they travel
across the floor.
So let's
get started on our balance exercise! Make sure you get out all those jokes
about failing the police sobriety test first! I've heard them all. You will
also notice I placed a strip of tape down on the floor. This is used as a visual
cue. It helps to know where your feet should go.
If you
can't walk on the line directly, simply walk with your feet as close as
possible without actually stepping on the line. Good luck!
5
Tips for a “Sculpted” Lean Body
3.
► Increase the amount of protein in your diet:
Muscle =
protein. In order for muscle tissue to repair itself after your weight-training
sessions it needs an abundance of protein. Some beginners don’t take enough
protein and some more experienced guys take ridiculously extreme amounts of
protein.
So how much
protein is enough to supply those hungry muscles?
Use the
following formula for the most accurate daily protein requirements:
Lean Mass
Weight (Kg) x 2.75 = Daily Protein Requirement
Your lean
weight is your total body weight minus the amount of fat you are carrying. You
will need to know your body fat percentage for this.
Another
good rule of thumb is to take 1 gram of protein for every pound of total body
weight. So a 160 lbs. man would take around 160 grams of protein per day.
My favorite
sources of protein include:
Chicken
Steak
Pork
Eggs
Cheese
Whey
Protein Powder Shakes
Seafood –
tuna, prawns, salmon…
Nuts
Seeds
A
Healthy Menu For
Saturday
& Sunday
SATURDAY
It is recommended
that people who eat slower it allows 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.
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