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.