Hewitt Health Wellness Network

 Enjoying A Healthy Lifestyle with

 Bryant & Anita Hewitt

Saturday 31, 2013

Food To Chew On:

Ring The Bell

Galatians 6:9-10 (NKJV)

 And let us not grow weary while doing good, for in due season we shall reap if we do not lose heart.  Therefore, as we have opportunity, let us do good to all, …….

Thought For The Day:

“He who loves not, live not”—Ramon Lull

Its Labor Day weekend…. Be Good to yourself!! Be mindful of what you are eating.. “Once across the lips forever on the hip” Keep that in mind!!! J

Have a Super Saturday Weekend with HHWN

More tips on how to eat… (40-45)

40. Always have vegetables on hand. Saute a big bag of frozen mixed vegetables in olive oil and garlic. Add some red pepper or turmeric for additional flavor and separate into portion-sized containers for the fridge.

41. Edamame (soy beans) are a great low-cost snack. Look for them in the frozen foods section.

42. Soups can be both filling and comforting. Try making a garden or bean soup with low-salt broth and store in portion-sized cups for later.

43. Save time and money during the week by buying lean protein such as chicken breasts in bulk and cooking a week's worth on Sunday night.

44. Save the kitchen and the dining room table for cooking and eating. Try not to use it as a place to do work or other activities, or you may be tempted to eat more.

45. If food was your only source of pleasure, make sure to reconnect with other things you enjoy -- music, sports, volunteer work or movies, for example.

Hip Joint Exercises For Seniors And The Elderly

Hip joint exercise for seniors and the elderly like the leg extensions below are an important and vital component of a good lower body strengthening program.

When practiced regularly, these exercises will add to your leg strength and balance as you age.

 These exercises will firm and tone your buttock muscles as well as stretch your hip flexors.

Try not to arch your back when performing this exercise which may strain your lower back. 

Strengthening these muscles will assist in walking and standing.

The Importance of Eating Organic – The Dirty Dozen

#3: What about processed food? 

Do I have to buy those organic?  The average American consumes processed food daily and it is important to understand that every package of processed food contains canola, soy, or corn in some form. This implies that processed foods that do not carry the USDA Organic mark contains food that is genetically modified. Take time to be concerned of your health and avoid buying processed food at all. When you do purchase processed foods, avoid buying products that lists corn, soy and canola as an ingredient and take into consideration buying 100% certified organic to avoid eating food that is genetically modified.

A Healthy Menu For

Saturday & Sunday

SATURDAY

For breakfast choose 1 hard-cooked egg, 2 slices whole grain toast, 1 tsp. soft margarine, 4 oz. low fat yogurt and ½ cup blueberries. Lunchtime includes ¾ cup shrimp salad, one medium tomato, 1 breadstick and 1 small peach. For dinner enjoy 3 oz. broiled sole, ½ cup brown rice, ½ cup cooked carrots and 4 oz. sugar-free chocolate pudding.

SUNDAY

For breakfast, enjoy 4 oz. of oatmeal with 1 tsp. soft margarine, 1 medium apple, 1 cup nonfat milk and coffee or tea with a sugar substitute. Your lunch meal includes a chicken sandwich on 2 slices whole wheat bread, 1 tsp. low fat mayonnaise, 6 oz. baby carrots and ½ cup sliced strawberries. For dinner, choose 3 oz. roast beef, ½ cup roasted asparagus, 1 small wedge of cantaloupe and 4 oz. low fat yogurt.

Flexible Friday Tips With HHWN

Hewitt Health Wellness Network

Enjoying A Healthy Lifestyle with 

Bryant & Anita Hewitt

Friday, August 30, 2013

Food To Chew On:

A Friend Who Won’t Go Away

Hebrews 13:5-6 (NKJV)

 Let your conduct be without covetousness; be content with such things as you have. For He Himself has said, “I will never leave you nor forsake you.” So we may boldly say: “The Lord is my helper; I will not fear.

What can man do to me?”

Thought For The Day:

A Friend is one who knows all about you and won’t go away…..

Happy Labor Day …. Have a Healthy and Fun Weekend!!! Drink Water get some Physical Activities!! J

Hip Flexibility Exercises For Seniors And The Elderly

Partial Squats

Purpose of this exercise

Increase your quadriceps strength and hip flexor strength.

Improve your ability to get up from a chair and walk.

Steady your body for better balance and safety.

How to do it:

Step 1

Stand, using a chair to balance yourself.

Step 2

Bend your knees as far as comfortable without pain.

Return to the standing position and repeat 10 times.

Breathing:

Exhale during the upward movement phase.

Inhale during the downward movement phase.

Tips:

Breathe out as you bend your knees and breathe in as you stand tall again, lifting your ribs.

Keep your body straight as you lower and raise yourself.

Look forward and keep your heels in contact with the floor.

Take it up a notch:

Use one hand, one finger or no hands to balance.

Use 2 to 5 pound weights in each hand to increase the workout.

The Importance of Eating Organic – The Dirty Dozen

Question #2:

What is the most cost-effective way to ‘go organic?’ 

Shop your local Farmers Markets.  Their produce does not usually come from industrial agricultural farms, like most grocery stores, but rather from smaller family farms. Although not entirely organic, it is a healthier option.  Prices can be negotiated when purchasing the bulk of your produce from one farmer, helping keep the costs low.  Especially when the fruits are ‘in season,’ you are guaranteed a great deal!

A Health Menu For

FRIDAY

Your breakfast choices include 2 small buckwheat pancakes, 1 tbsp. sugar-free syrup, 1 cup nonfat milk with coffee or tea. For lunch enjoy a chef salad with 2 oz. ham and low fat cheese, 2 tbsp. low fat salad dressing, 1 small orange and 4 oz. low fat yogurt. Dinner includes 1 cup angel hair pasta, ½ cup spaghetti with meat sauce, ½ cup applesauce and 1 cup nonfat milk.

Twisting Thursday Tips With HHWN

Hewitt Health Wellness Network

Enjoying A Healthy Lifestyle with

 Bryant and Anita Hewitt

Thursday, August 29, 2013

Food To Chew On:

Sharing the Future

Jeremiah 29:11 (NKJV)

 For I know the thoughts that I think toward you, says the Lord, thoughts of peace and not of evil, to give you a future and a hope.

Thought For The Day:

“The Best is yet to come…There are better things ahead than anything we leave behind”—Evangelist Anita L. Hewitt.

Happy Twisting Thursday Tips, we have so great tips for you…(35-40).

35. Beware of "fat-free" or "zero trans fats" foods as you could be trading fats for huge amounts of sugar or sodium.

36. Try drinking skim milk at breakfast instead of juice. Overweight people who drank skim milk for breakfast ate fewer calories.

37. Sugarless chewing gum can suppress your appetite in a pinch.

38. Snack attack! Puree peaches, berries or pears for a sweet spread to go on pita chips.

39. If you're having trouble getting started, make a small move such as starting an eating log or buying walking shoes. You're three times more likely to follow through if you start with small gestures such as these.

40. Always have vegetables on hand. Saute a big bag of frozen mixed vegetables in olive oil and garlic. Add some red pepper or turmeric for additional flavor and separate into portion-sized containers for the fridge.

Hip Flexibility Exercises For Seniors And The Elderly

Hip flexibility exercises for seniors and the elderly are important components of your daily program of stretching.

Lower body flexibility training will improve your balance and add to your quality of life. 

Increased flexibility in the hips will allow you to step higher, avoiding stumbling due to the inability to lift the leg high enough .

Working on your strength in your thigh is important for standing up, getting out of a chair or out of a bathtub.

The partial squat exercise below is a classic and a standard leg strengthener and stretcher. Give it a try! 

 

The Importance of Eating Organic – The Dirty Dozen

Question #1:

How can you be healthier and contribute to the planet?  Eat organic.   Pesticides, herbicides and other scientifically engineered chemicals seep into the ground and our water.  Eventually we are ingesting these toxic compounds that were developed to kill living organisms. These chemicals reach the colon and remain there, making the colon toxic and slowly poisoning our body.  These chemicals may also be linked to certain childhood diseases, such as ADD, and cause rivers and wetlands to suffer by pollution.

Organic soil contains microbes that provide essential nutrients that cannot be found in artificial fertilizers. These helpful bacteria, algae, fungi and protozoas help to transform compost chemicals into healthy nutrients which are easily absorbed by plant roots.

Compared to the conventional marketed vegetables that are synthetically grown, organic foods are filled with the essential vitamins and minerals that others lack.  Mother Nature is solely in charge of organically grown fruits and vegetable and some believe that organic foods actually taste better. Compared to gigantic pink strawberries shipped from far away and stored in plastic boxes, freshly picked red-ripe ones are much sweeter.

 A Healthy Menu For

THURSDAY

For breakfast, choose 1 cup All Bran cereal topped with 1 small, sliced banana, 1 cup nonfat milk and coffee or tea with a sugar substitute. Lunch can include a turkey sandwich, 1 cup tossed green salad with 1 Tbsp. olive oil and vinegar and a baked apple. Your dinner meal includes 1 cup lentil soup, 6 saltine crackers and 1 cup nonfat milk. For dessert, try one small slice angel food cake and ½ cup strawberries.

Wardrobe Wednesday Tips With HHWN

Hewitt Health Wellness Network

Enjoying A Health Lifestyle with

 Bryant & Anita Hewitt

Wednesday, August 28, 2013 

Food To Chew On:

A Commitment To Share

2 Timothy 1:12 (NKJV)

 For this reason I also suffer these things; nevertheless I am not ashamed, for I know whom I have believed and am persuaded that He is able to keep what I have committed to Him until that Day.

Thought For The Day:

Commitment to Christ must involve commitment to our neighbor and

our world, for Christ’s sake”—Leighton Ford.

Happy Wardrobe Wednesday Tips, it is a beautiful day.. as you keep up the  great work … exercising and eating right your clothes will be loser and loser!! Then you will have to get a new wardrobe…take it from me I had dropped 5 dress sizes and 85 lbs. + just be exercising and eating the right foods… So friends, if I can do it, I know you can!!! J We have more tips to help you get to your desired size… (tips from 30-35)

30. People who regularly weigh themselves and keep track of their progress in a journal are more likely to lose weight.

31. Use a dash of cinnamon to give fruits such as bananas and melons a richer dessert feel without the sugar.

32. Give your protein extra low-calorie flavor by adding a salsa or chutney instead of a gooey cream sauce.

33. Distracted dining will get you in trouble. Avoid eating in front of a television or in a movie theater, as you're bound to consume more calories.

34. Pass on pop. You'll be amazed by how much weight you drop by simply switching to water.

35. Beware of "fat-free" or "zero trans fats" foods as you could be trading fats for huge amounts of sugar or sodium.

Leg Workout Exercises For Seniors And The Elderly

Purpose of this exercise

To increase your quadriceps and hip flexor strength.

To strengthen your abdominal.

Allow you to advance your leg during walking with greater ease.

How to do it:

Step 1

Lie on your back with one knee bent and one knee straight, toes pointing upward to the ceiling.

Step 2

Raise your straightened leg to the level of the other bent knee.

Return to the starting position and repeat with each leg 10 times.

Breathing:

Exhale during the upward movement phase.

Inhale during the downward movement phase.

Tips:

Place your palms down to gain more support.

Breathe out during the lifting part.

Don't raise your knee higher than your other knee.

Take it up a notch:

Add a 2 to 5 pound weight to your ankle.

Hold the raised position for 10 seconds..

The Importance of Eating Organic – The Dirty Dozen

The Dirty Dozen list highlights the top 12 fruits and vegetables that are best to eat organic due to the high levels of pesticide contamination:

12 Most Contaminated

Peaches

Apples

Sweet Bell Peppers

Celery

Nectarines

Strawberries

Cherries

Pears

Grapes (Imported)

Spinach

Lettuce

Potatoes

A Healthy Menu For

WEDNESDAY

For breakfast select one low-fat blueberry waffle, 2 tbsp. sugar-free syrup, ½ cup fresh raspberries and 1 cup nonfat milk. Enjoy coffee or tea sweetened with a sugar substitute, too. Your lunch meal includes 2 scrambled eggs, 1 oz. low fat cheese, 1 slice of toasted whole grain bread and 1 tsp. soft margarine and ½ cup fresh pineapple. For dinner, choose 3 oz. broiled salmon, ½ quinoa, ½ cup broccoli and cauliflower mix. Have 4 oz. low fat yogurt with ½ cup sliced strawberries for dessert.

Tasty Tuesday Tips With HHWN

Hewitt Health Wellness Network

Enjoying A Healthy Lifestyle with

 Bryant & Anita Hewitt

Tuesday, August 27, 2013

Food To Chew On:

Sharing The Impossibility of Impossibilities

Luke 1:37 (NKJV)

 For with God nothing will be impossible.”

Thought For The Day:

But He said, “The things which are impossible with men are possible with God.”  Luke 18:27 (NKJV)

Good Day family… we are so blessed that you are viewing us every day and for  that we say Thank You so very much!! We had more tips on Healthy Eating. J  (25-30)

25. A pedometer can help keep track of your steps. If you're not getting 10,000 steps a day, you're not moving enough.

26. Natural applesauce is an excellent dip for fruits such as bananas and melons.

27. Take every opportunity to move around, even in small ways. Studies show fidgety people tend to be skinnier.

28. Identify the emotional triggers that lead you to seek unhealthy comfort food. Picture your goal weight the next time a trigger strikes to help you resist temptation.

29. Use a vegetable bean dip such as hummus instead of ranch dressing or a fatty cream-based dip.

30. People who regularly weigh themselves and keep track of their progress in a journal are more likely to lose weight.

Leg Workout Exercises For Seniors And The Elderly

Leg exercises assist with lower body strengthening which improves balance and flexibility.

This results in increased functional independence and confidence.

When performing the straight leg raise below, make sure your low back is pressed into the floor.

This brings your spine into alignment for increased safety and comfort.

I like this exercise for not only strengthening the leg and hip but also for stabilizing the low back and pelvis. Give it a try! 

The Top 5 Reasons to Eat Healthy Food

5. Prevent heart disease, type II diabetes, stroke and

some forms of cancer:

 A poor diet has been attributed as potential factors of these diseases. Prevention is clearly better than treatment.

Whatever your motivation for eating healthy food, it does not need to be boring or bland. Spice it up, switch things around, trying new recipes and foods. Nothing is good or bad, just some foods are superior fuel and energy and some are just emotional satisfaction. Before I make a choice, I ask if the food before me is worth it… taste, texture and calories. If it is, I savor each bite.

A Healthy Menu For

TUESDAY

For breakfast, eat 1 cup raisin bran cereal with 1 cup nonfat milk, 1 cup blackberries. Enjoy this with coffee or tea with a sugar substitute. Lunch consists of a grilled tomato and cheese sandwich on whole grain bread, 2 celery stalks served with 2 tbsp. chunky salsa for dipping. Add 1 cup red seedless grapes for dessert. For dinner, choose 3 oz. pork tenderloin, 1 cup boiled kale, 1 cup nonfat milk and ½ a red grapefruit. If you are hungry later in the evening, enjoy 3 cups air-popped popcorn.

Melt Free Monday Tips With HHWN

Hewitt Health Wellness Network

Enjoying A Healthy Lifestyle with

 Bryant & Anita Hewitt

Monday, August 26, 2013

Food To Chew On:

Take The Opposite

Romans 8:11 (NKJV)

 But if the Spirit of Him who raised Jesus from the dead dwells in you, He who raised Christ from the dead will also give life to your mortal bodies through His Spirit who dwells in you.

Thought For The Day:

I will name the Opposite of what I’m tempted to be and thank the Lord and He will make it possible.

 We have more wonderful tips (20-25).

Melt away your guilt and Stay Strong in the Lord…~Amen~

20. Boost your metabolism with some green tea or chili peppers.

21. Get your Zzzzzs. Sleep deprivation alters levels of hormones in the body that regulate hunger, causing an increase in appetite.

22. Muscle burns at least four times as many calories as fat does, so try twenty minutes of strength straining two to three times a week.

23. Decaf coffee is a great low-calorie fluid when you're having cravings (and a great source of antioxidants).

24. Eating liquid-based foods such as natural smoothies and low-sodium soup can help you cut back on calories yet feel full.

25. A pedometer can help keep track of your steps. If you're not getting 10,000 steps a day, you're not moving enough.

Leg Toning Exercises For Seniors And The Elderly

Lunges

Purpose of this exercise

To strengthen your quadriceps and hips.

Improve your ability to get out of a chair and balance.

Help you with lifting chores around the house.

How to do it:

Step 1

Stand with arms at sides or on the hips.

Keep feet shoulder width apart.

Step 2

Step forward keeping your trunk vertical.

Push back up to the starting position.

Repeat with each leg 10 times.

Breathing:

Exhale during the forward movement phase.

Inhale during the backward movement phase.

Tips:

Start  by steping only a small distance from your other foot.

Gradually increase as your comfort improves.

Don't bend your forward knee too deeply.

Maintain good form throughout, lifting ribs when returning to the starting position.

Take it up a notch:

Bend forward knee a little deeper.

Look ahead at eye level when stepping forward.

Turn head to the right, then turn head to the left.

Use 2 to 5 pound weights in each hand.

The Top 5 Reasons to Eat Healthy Food

1.  Stay away from the doctor’s office:

 Eating a rainbow of veggies and fruits full of antioxidants plus other foods such as yogurt and eggs have shown immunity-boosting ability.

A Healthy Menu For

MONDAY

Enjoy a breakfast of 1 whole wheat English muffin with 1 tsp. soft margarine and 1 tsp. no sugar jam, 1 small orange, 1 cup nonfat milk and coffee or tea with a sugar substitute. For lunch, choose ½ cup tuna on whole wheat pita bread, 1 tsp. low fat mayonnaise, ½ cup green beans and ½ cup fresh blueberries. For dinner, have 3 oz. orange roughy, ½ cup roasted new potatoes, 1 small banana and 1 cup nonfat milk.