Weight Loss Wednesday Tips With HHWN

Hewitt Health Wellness Network

Enjoying A Healthy Lifestyle with 

Bryant and Anita Hewitt

Wednesday, August 21, 2013

Food To Chew On:

Rejoice

Nehemiah 8:10 (NKJV)

“For the joy of the Lord is your strength.”

Thought For The Day:

Before I do anything else today. I will get “rejoiced” –for the joy of the Lord is my strength!!

Happy Weight Loss Wednesday Tip: This is from Dr. Oz

1.  Automate your eating by planning your meals ahead of time. That way you're less likely to make an unhealthy last-minute food choice.

2.  Oats are your friends! Eating a cup of oatmeal in the morning will prevent you from gorging in the afternoon.

3.  Foods with healthy fats such as olives, salmon and walnuts help you feel satisfied.

4.  Skipping meals can cause your body to go into a fat-storing starvation mode, making it harder to burn calories.

5.  Got nuts with nuts. Eating a handful of nuts will help you stay full. Try soaking them in water for a different texture.

Hip Exercises For Seniors And The Elderly

Hip exercises for seniors and the elderly, including the sit to stand exercise, are essential in preventing disability and loss of independence in the elderly.

It is an exercise that can be done anywhere you have a chair handy.

Sit to Stand Exercise

Purpose of this exercise

Excellent exercise to maintain your leg and hip strength.

One of the most important exercises used daily to keep your independence and confidence.

How to do it:

Step 1

Begin by standing with a chair behind you, your knees just in front of the seat.

Step 2

Lean forward as you bend your knees and lower yourself towards the chair as if attempting to sit.

Before you touch the chair, pause then stand back up to a full upright position.

Repeat 10 times.

Breathing:

Exhale during the upward movement phase.

Inhale during the downward movement phase.

Tips:

Bend from the hips.

Use a walker for support if you need it.

Place your hands on your knees for support if needed.

Remember to breathe out when sitting down and in when standing up.

Lift up your ribcage and stand tall.

Take it up a notch:

Use hand weights to increase the workout. Try 2 to 5 pounds in each hand, hold them across your chest.

The Top 5 Reasons to Eat Healthy Food

1.  Weight loss:

 if excess weight is a concern, changing your pattern of eating from high-fat, high-sugar foods to several servings of veggies and fruits, whole grains and lean protein with occasional sweets will drop the pounds. If you are not overweight, you will provide excellent nutrition for your body and maintain a healthy weight.

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.