Sunny Saturday Tips With HHWN

 

Hewitt Health Wellness Network

Enjoying A Healthy Lifestyle with

Bryant and Anita Hewitt

Saturday, December 14, 2013

Food To Chew On:

Saturday – That’s Grace

1 Corinthians 15:10 (NIV)

 But by the grace of God I am what I am, and his grace to me was not without effect. No, I worked harder than all of them—yet not I, but the grace of God that was with me.

Thought For The Day:

Here’s a new rendition of “Amazing Grace” to sing today. “Amazing grace how sweet the sound. I often get lost, but always am found.”

It is “Sunny Saturday Tips” even though it is the fall you still need sun block  for every one…even people of color. We must protect your skin. You may not see it on the scale but you can tell from how your clothes are looser… In most cases inches comes off before you see the weight lost… It doesn’t matter if it is 2 Lbs. or 20 Lbs. you are lighter than what you were. Keep Up The Good Work!!! You Can Do It… Have a wonderful Weekend… :)

Heart-healthy diet: Steps to prevent heart disease

Although you might know that eating certain foods can increase your heart disease risk, it's often tough to change your eating habits. Whether you have years of unhealthy eating under your belt or you simply want to fine-tune your diet, here are eight heart-healthy diet tips. Once you know which foods to eat more of and which foods to limit, you'll be on your way toward a heart-healthy diet.

1. Control your portion size

How much you eat is just as important as what you eat. Overloading your plate, taking seconds and eating until you feel stuffed can lead to eating more calories, fat and cholesterol than you should. Portions served in restaurants are often more than anyone needs. Keep track of the number of servings you eat — and use proper serving sizes — to help control your portions. Eating more of low-calorie, nutrient-rich foods, such as fruits and vegetables, and less of high-calorie, high-sodium foods, such as refined, processed or fast foods, can shape up your diet as well as your heart and waistline.

A serving size is a specific amount of food, defined by common measurements such as cups, ounces or pieces. For example, one serving of pasta is 1/2 cup, or about the size of a hockey puck. A serving of meat, fish or chicken is 2 to 3 ounces, or about the size and thickness of a deck of cards. Judging serving size is a learned skill. You may need to use measuring cups and spoons or a scale until you're comfortable with your judgment.

2. Eat more vegetables and fruits

Vegetables and fruits are good sources of vitamins and minerals. Vegetables and fruits are also low in calories and rich in dietary fiber. Vegetables and fruits contain substances found in plants that may help prevent cardiovascular disease. Eating more fruits and vegetables may help you eat less high-fat foods, such as meat, cheese and snack foods.

Featuring vegetables and fruits in your diet can be easy. Keep vegetables washed and cut in your refrigerator for quick snacks. Keep fruit in a bowl in your kitchen so that you'll remember to eat it. Choose recipes that have vegetables or fruits as the main ingredient, such as vegetable stir-fry or fresh fruit mixed into salads.

Fruits and vegetables to choose	Fruits and vegetables to avoid
Fresh or frozen vegetables and fruits Low-sodium canned vegetables Canned fruit packed in juice or water	Coconut Vegetables with creamy sauces Fried or breaded vegetables Canned fruit packed in heavy syrup Frozen fruit with sugar added

Yoga and Pilates: Going for the Burn

If you're interested in burning more calories, some advanced yoga and Pilates sessions move at a faster pace. For instance, a 155-pound person can burn about 298 calories in a regular one-hour yoga class. But doing Bikram or power yoga will burn even more calories. These classes require students to hold complex poses for longer periods, offering a more intense workout. But beginning classes that teach you how to perfect a plank pose and other mind/body postures provide significant health and fitness benefits beyond a high-calorie burn.

Plus, learning the basics helps prevent injury when you move on to more advanced classes.

For example, doing tai chi's series of graceful movements engages all of the major muscle groups and joints, improving balance and strength. Pilates' emphasis on movements that strengthen the body's core helps build muscular endurance and flexibility. In general, mind/body practices help control weight, reduce blood pressure, ease stress, and improve sleep. In one study, people doing yoga lowered both their LDL (bad) cholesterol and their triglycerides more than 12 points during a three-month study.

A Healthy Menu For

Saturday & Sunday

For breakfast on Saturday and Sunday, eat two pancakes topped with a half cup of frozen berries and the applesauce, maple syrup. For lunch, try a cup of cooked whole-wheat pasta with mixed vegetables tossed with a tablespoon low-fat Italian dressing and two tablespoons of Parmesan cheese. For dinner, try baked chicken nuggets, a cup of green beans and a small baked potato with two teaspoons of trans fat-free margarine.