Hewitt Health Wellness Network
Enjoying A
Healthy Lifestyle with HHWN
Saturday, August 10, 2013
Food To
Chew On:
The Band of
Mercy
Micah 6:8
(NKJV)
He has shown you, O man,
what is good;
And what does the Lord require of you
But to do justly,
To love mercy…
Thought For
The Day:
Since we never outgrow our need for mercy from God, we are
forever bonded to those who need our mercy….~Amen~
Keep eating right and exercising. There are so many fun ways you can incorporate good cooking …Today
is a beautiful day to whip out the grill and throw some meat and veggie on the fire !!
Have a Sizzling Saturday Weekend With HHWN J
Hip Flexor
Exercises For Seniors And The Elderly
Hip
Marching
Purpose of this exercise
·
This exercise will strengthen your hips and thighs.
·
With correct seated posture it will also help your
abdominal muscles.
How to do it:
Step 1
·
Sit in a chair with feet flat on the floor.
Step 2
·
Lift up your right knee as high as comfortable.
·
Lower your leg.
·
Alternate lifting your knees for a total of 10 lifts
each leg.
Breathing:
·
Exhale during the upward movement phase.
·
Inhale during the downward movement phase.
Tips:
·
Continue regular breathing throughout the exercise.
·
Don't perform more than 20 hip marching’s in a row
to avoid fatigue and soreness.
·
Move at a slow to moderate speed.
Take it up a notch:
·
Place your hands on your thighs and resist the
upward movement of your knees by pushing downward.
The 7 Worst
Training Mistakes I've Ever Made…
3. I Did a
Hard Rotational Stretch as a Warm-Up
This was one of the most painful things I've ever done in the
gym, and not in a good way. I was warming up on the incline barbell bench press
and decided I need to loosen up my lower back and core.
While sitting on the seat (lower body basically anchored in
place), I turned my upper body, gripped the bench and pulled my torso
around…until I heard a loud “POP” and my lower back spammed I had just blown
out a section of my quadratus lumborum, which is a small muscle that is just to
one side of the spinal column.
It was like getting stabbed in the back with a hot fireplace
poker. I could hardly move…and I still had to walk home from the gym! Instead
of 10 minutes, it took me almost an hour, and I had to wear a weight belt
cinched up in order to not collapse from the pain (I had to wear it to sleep
that night, too).
To this very day, when I get lean enough, you can still see
three little round “buttons” where the muscle detached from the bone and bunched
up. I’m VERY lucky in that it didn't completely destroy my ability to train my
lower back…they were just small pops, but man, did they hurt.
The Lesson:
Don’t do hard stretching as a warm-up. Use general movements to
get the muscles warm and the blood flowing, progressing to more specific
movements that target the exercise you’re going to be working with first. You
can also include some mobility work in your warm-up. Just don’t do hard
stretching when your muscles aren't warm or you might just pay the price!
A Healthy
Menu For
Saturday
& 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.
Living
Healthy With HHWN Blogs
Monday - Saturday
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