Free Friday With HHWN

Hewitt Health Wellness Network

Enjoying A Healthy Lifestyle 

with Bryant and Anita Hewitt

Friday, August 02, 2013

Food To Chew On:

Spontaneous Caring

Luke 10:35 (NKJ)

Take care of him…

Thought For The Day:

Our lack of caring in the past haunts us. Confession of our “carelessness” can open us up to the healing of the past. We can become caring persons!!

Today is Free Friday, you are free to explore on all the veggies and fruits you can eat….if you like to munch at night, than try popcorn with just a little salt no butter or keep veggies & fruit and another thing you can try  is Greek Yogurt instead of ice cream you will be satisfied with the cold and creamy texture. Little changes make great results.

Have a Wonderful Friday with HHWN!!! J

Exercises To Improve Balance

Dynamic Walking

Purpose of this exercise

·         This exercise helps us improve our ability to scan from left to right while we are walking. This skill is vital in helping to avoid tripping over objects in our home.

·         Trains our vestibule system to expect head movements when we walk from one place to another, reducing the risk of getting off balance.

 How to do it

Step 1

·         Stand at one end of your living room.

Step 2 

·         Begin walking while slowly turning your head from left to right.

·         Repeat several times.

Breathing:

·         Breathe normally, in through the nose and out through the mouth.

Tips:

·         Wear smooth bottom shoes to avoid snagging your tennis shoe on the rug.

·         Stand with ribs lifted, shoulders back and down.

·         If you get dizzy, stop.

·         Try this in the kitchen holding on to the counter to start, then move into the living room when you get more confident.

Take it up a notch:

·         Try actually reading something from the paper while walking and turning your head.

·         Hold the sheet of paper in both hands while walking.

·         Hold a sheet of paper in each hand and look from right to left at each paper while walking.

You did it! These exercises to improve balance were the most difficult. Remember to practice as often as you can. After all, we want to improve and never go back to our prior days weak legs.

The Age-Old Cardio Question

What if I want to do them separately?

Before: Doing some light cardio before working out has one big advantage and one disadvantage in anaerobic training. While it gets the blood pumping, and the joints/ligaments/tendons loosened up, it also expends energy that could otherwise be used for weight lifting. If one is strictly in the gym or working out for bulk, cardio should be skipped altogether. If on the other hand trimming down is the goal, circuit training is the way to go.

After: Once anaerobic training is complete, jumping on the stair master or going for a jog has one use in terms of bodybuilding, it cleanses the body of lactic acid and toxins released either from broken down muscle or fat tissue (provided adequate amounts of water and liquids have been consumed). The problem is, again, if someone is doing anaerobic exercise to build mass, cardio is counterproductive because it uses up calories that could be transferred into muscle.

A Health Menu For

FRIDAY

We highly suggest using smaller plates and bowls to help control portions. A small whole-wheat bagel with 1 tbsp. low-fat cream cheese, 1 container of light yogurt and 1 medium banana is a portion-controlled breakfast. Three ounces of grilled chicken on 2 cups of spinach with 7 walnuts and low-fat salad dressing with a small whole-wheat dinner roll is a nutrient-rich, protein-packed lunch. Two rice cakes with a wedge of Laughing Cow cheese makes a filling afternoon snack. Pasta primavera, made with 1 cup whole-wheat pasta, 2 cups mixed vegetables and 2 tbsp. of Parmesan cheese, is a delicious vegetarian dinner. Forty fresh grapes makes for a refreshing evening snack.