Faithful Friday With HHWN

 

Enjoying A Healthy Lifestyle with

 Bryant and Anita Hewitt

Friday February 8, 2013

Food To  Chew On:

Friday – The Plummet of Love

John 1:17-18 (NKJV)

Grace and truth came through Jesus Christ. 18 No one has seen God at any time. The only begotten Son, who is in the bosom of the Father, He has declared Him.

Thought For The Day:

Majesty, I will worship His majesty!

The weather may not be with you would like it to be but…. God Is Faithful Each and Every Day!!! He has given us the strength to do our exercise, the well power to eat right, as a result we are feeling better, our body mass is less and our cloths are loser so in my book it is a Win-Win… J

Treatment For Back Pain Exercises For Seniors And The elderly

Treatment for back pain exercises for seniors and the elderly involves beginning a sensible fitness program including safe and effective exercises like the pelvic tilt.

This is a fundamental movement used to increase the range of motion and flexibility of the pelvic region.

 This exercise and be performed either sitting or standing.

Lying down allows your whole body to relax and your hips to feel the ground for better execution of the move.

Just think of pressing your back into the floor or bed. Incorporate your breathing and away you go!

Wake up and smell the protein:

 We hear it all the time, breakfast is the most important meal of the day, and come to find out protein is a critical component. If there’s any time the body is craving to get some much needed replenishment, it’s after being deprived of protein for the whole night. The body is hungry for nutrients, and protein is a fast way to break the fast. It’s also an instant metabolism boost, because eating protein requires extra energy to digest, which means the body burns more calories digesting it than carbohydrates and fats.

 Equally as important is getting some protein after exercise. Following a training session, the body is damaged at the cellular level, and it needs time to repair this damage in order to get stronger. For the body to do this, it needs a little help from its friend, protein, so it can get the raw materials to rebuild and recover. By taking in protein (20 grams or so) within 30 minutes after exercise, the body gets the nutrients it needs to recover without breaking down its own muscle tissue.

A Healthy Menu For

Friday - Day Five

Have a cup of cooked oatmeal topped with 1/2 cup of skim milk, 2 tbsp. of raisins and 1 tsp. of brown sugar. For lunch, stir 1/4 cup of salsa into 1 cup of nonfat, plain Greek yogurt. Use as a dip for one serving of baked tortilla chips, 1 cup carrot sticks and a sliced red pepper. At dinner, make a mock pizza with a whole-wheat English muffin, 1/4 cup of marinara sauce and 1 1/2 oz. of part-skim mozzarella cheese. Toss a large green salad on the side with low-calorie dressing. Snacks for this day are 3 cups of air-popped popcorn topped with 1 tbsp. of shredded Parmesan cheese and a glass of red wine or a whole apple.

http://anitahewitt.blogspot.com/2013/02/food-for-soul-ev-anita-hewitt-2813.html

Tantalizing Thursday With HHWN

Enjoying A Healthy with

Bryant and Anita Hewitt

 

Thursday February 7, 2013

Food To Chew On:

Thursday – Think Magnificently About Christ

John 1:1 (NKJV)

In the beginning was the Word, and the Word was with God, and the Word was God.

Thought For The Day:

Today I will think magnificently about Christ, who He was in the beginning and who He is now as God with me. If He Created the universe, He can do magnificent things in my little world.

Tantalize your desires, of this new day, of your new life by focusing on the Word of God, eating right and exercising!!

Have a Healthy Day J

Lower Back Pain Exercises for Seniors And The Elderly

Bridging

Purpose of this exercise:

This exercise helps strengthen the hip extensors, buttock muscles and hamstrings. It also helps strengthen the low back and sacroiliac. This can improve your ability to stand and maintain your balance.

How to do it:

Step 1

•Lie down on bed or floor with knees bent.

•Your hips are in neutral.

Step 2

 •Lift bottom as high as comfortable off floor.

•Pause, then return to starting position and repeat 10 times.

 Breathing:

•Exhale during the upward movement phase.

•Inhale during the downward movement phase.

 Tips:

•Keep breathing in through your nose and out through your mouth.

•Lift your bottom high enough to get a good contraction.

•Hug your legs after your exercise to relax your muscles.

Take it up a notch:

•Lift your bottom off the floor with on leg straight.  Repeat 10 times with each leg.

Power Up With a High-Protein Diet

Every cell in the body contains protein, and whether running, jumping, shopping, or just hanging out, protein is doing important work by repairing damaged cells and making new ones. Protein is essential to keep cells alive, and even though it is not a super source of energy such as carbohydrates and fats, it keeps the body functioning 24/7.

Protein is the building block for muscle, and since the body can’t save it for later like carbohydrates and fat, it’s important to keep a constant stream coming, so the muscles stay strong and healthy. Protein construction is a never ending process, so if it doesn’t get a new supply often, the body will break down muscle from elsewhere in order to rebuild damaged areas – stealing from the biceps to pay the triceps.

In order to keep this thievery at bay, it is important to ingest protein throughout the day, and the two key times to get a protein fix are 30 minutes after waking up and 30 minutes after working out.

A Healthy Menu For

Thursday - Day Four

Stir together 1 cup of low-fat cottage cheese and 1/2 cup of sliced grapes and have with a slice of whole-grain bread topped with 1 tbsp. of peanut butter. For lunch, make a sandwich with 1/2 cup roasted chicken, 1 oz. part skim mozzarella cheese and a slice of avocado on two slices of rye bread. At dinner, enjoy a homemade chef salad made with 2 oz. of natural ham, two chopped egg whites, romaine lettuce, chopped tomatoes and two chopped artichoke hearts canned in water. Toss with a low-fat, low-calorie dressing. For snacks, try 1/4 cup of chickpeas tossed with chopped cucumber, dill and lemon juice and later, three fresh apricots.



 http://anitahewitt.blogspot.com/2013/02/food-for-soul-ev-anita-hewitt-2713.html

Welcome Wednesday With HHWN

Enjoying A Healthy Lifestyle with

Bryant and Anita Hewitt

Wednesday February 6, 2013

Food To Chew On:

Wednesday – Good News About a Great Lord

John 20:31 (NKJV)

That you may believe that Jesus is the Christ, the Son of God, and that believing you may have life in His name.

Thought For The Day:

As we mediate on the Goodness of all the Blessings He has done in our lives, we can’t help but not to believe.

Welcoming in the Mid-week and use this time to be creative, to be strong, and share in the Victory that is to come….. J

Lower Back Pain Exercises for Seniors And The Elderly

Lower back pain exercises for seniors and the elderly, like the bridging exercise below, will help strengthen your core muscles of your lower back.

By raising your bottom off the ground you will also strengthen your buttock muscles and increase the range of motion in your hip flexors.

Try this exercise 3 - 5 times a week and see how much stronger you can become.

 This basic lift exercise is an important one to learn especially if you spend a lot of time in bed.

To prevent bed sores and strengthen the ability to reposition your body by lifting your bottom off the bed, perform at least 8 to 10 of these exercises.

If you experience pain in your low back, try pressing your back into the bed before beginning to align your spine. Good luck.

Quick and Easy Fiber Fixes

1. Wheat berries: Eat hot or cold. This is a wheat product that has a clean nutty flavor. Eat as a side salad (hyperlink to

 http://nourishnetwork.com/2009/08/25/get-a-new-grain-wheat-berries/) or alone in place of rice. A half a cup serving has 4 grams of fiber.

 2. Bulgur: Meat is void of fiber so add some to your dish! Add cooked bulgur to your meat loaf. Try adding dry bulgur your taco mix when you add your water and seasoning. Bulgur picks up any flavor you combine it with and has a similar texture to the ground beef.  Add a cup of bulgur to dinner and this will add 8 grams of fiber.

 3. Amaranth- Pop like old-fashioned popcorn on the stovetop. I recommend to only popping 3-4 Tablespoons at a time. It will “pop” and turn from the light brown color to white. Eat as a snack or sprinkle on your salad to add a fibrous crunch. A nice sprinkle of about 4 Tbsp of popped amaranth to your salad will offer about 5 grams of fiber to your meal.

A Healthy Menu For

Wednesday - Day Three

Repeat the cereal breakfast, but have a sliced small banana in place of the berries. For lunch, stuff a whole-wheat pita with 1/4 cup of hummus, 1/4 cup of feta cheese, sliced cucumbers and sliced tomatoes. At dinner, stir fry 3 oz. of shrimp with 1 cup of snow peas and 1 cup of sliced carrots. Have over 1 cup of brown rice. For your snacks, have 1/2 cup of low-fat cottage cheese with 1/2 cup of drained, canned pineapple and later, have 20 almonds.
http://anitahewitt.blogspot.com/2013/02/food-for-soul-ev-anita-hewitt-2613.html



Two Fer Tuesday With HHWN

Enjoying A Healthy Lifestyle with

 Bryant and Anita Hewitt

 

Tuesday February 5, 2013

Food To Chew On:

Tuesday – A Touch of Courage

Revelation 1:17 (NKJV)

He laid His right hand on me, saying to me, “Do not be afraid”

Thought For The Day:

I will ask the Lord to place His right hand of power on me and live with confidence and courage.

Raise the Praise on This Tuesday and Double the Blessing laying ahead of you… Keep exercising and eating right!!!

 Happy Tuesday…. J

Lower Back And Hip Pain Exercises For Seniors And The Elderly

Leg Extensions

Purpose of this exercise:

•To stretch and extend the lower back and hip muscles. It can also help with strengthening the pelvis and leg muscles reducing symptoms.

 How to do it:

Step 1

•Begin by getting on your hands and knees, place your pelvis in a neutral position.

Step 2

 •Begin to bring your right leg back, extending it as far as comfortable.

•Return to starting position and repeat 10 times.

 Breathing:

•Exhale during the backward movement phase.

•Inhale during the forward movement phase.

 Tips:

•Keep breathing in through your nose and out through your mouth

•Don't let your legs get away from you.

•Try to keep your hips as still as possible. This will assist with pelvic stabilization and strengthening.

Take it up a notch:

• Make it a little harder by lifting your foot toward the ceiling.

 Quick and Easy Fiber Fixes

An easy step to increase your fiber intake is to focus on getting 5 to 9 fruits and vegetables a day in your diet. Here are a few more quick swaps and additions you can make to your daily diet to increase your fiber:

 1. Flax and Chia seeds: Great to add to any breakfast cereal. If the nutty flavor of flax is not your favorite try chia. Chia is more gelatinous so adding it to oatmeal is a good fit. Chia can also go undetected for children as it blends so well with the oatmeal! Three Tbsp of chia contains 14 grams of fiber and that is more than the average American eats in a day (12 grams).

 2. Beans and legumes: Wash-off dry beans, place in a slow cooker, and cover with 2 inches of water or vegetable broth. Add seasonings as desired. I like the seasonings from Chef Paul Prudhomme  or Mrs. Dash because they are quick salt-free spice mixes. Cook on low for 8 hours and have bean soup served with/over whole grain or corn bread. A cup of black beans will add 15 grams of fiber to your day.

A Healthy Menu For

Tuesday - Day Two

Have two poached eggs on a whole-wheat English muffin with two slices of turkey bacon and a whole orange for breakfast. For lunch, try a sandwich made with two slices of whole grain bread, 2 oz. of all-natural ham, a slice of Swiss cheese, sliced tomatoes and shredded lettuce. Have a plum for dessert. Dinner could be a cup of minestrone soup with a large salad made with 3 cups of romaine lettuce, 1/2 cup chickpeas, 1/4 cup of feta cheese and 1 tsp. of olive oil mixed with 2 tsp. of red wine vinegar. At snack times, have a low-fat string cheese with the other half of the kiwi and a glass of skim milk with one sheet of graham crackers.

 



Magical Monday With HHWN

Enjoying A Healthy Lifestyle with

 Bryant and Anita Hewill

Monday February 4, 2013

Food To Chew On:

Monday – How to Really Know God (NKJV)

Hosea 4:1,6

There is no truth or mercy Or knowledge of God in the land…

My people are destroyed for lack of knowledge.

Thought For The Day:

I will make knowledge of God my first priority.

From Super Bowl Weekend to the first Monday of February… be confident and strong and live above your circumstances and be Magical and Creative in all area of your life.

Lower Back And Hip Pain Exercises For Seniors And The Elderly

Lower back and hip pain exercises for seniors and the elderly include the leg extension exercise  below.

This is a great exercise not only for the low back but also the buttock muscles and hip.

Try these exercises 3 - 5 times per week to decrease your symptoms and increase your strength and endurance all day.

 If you have trouble getting up off the floor, you may want to perform this exercise on your bed or couch.

If able to do this on the floor, try kneeling on gardening pads.

This helps protect painful knees from pressure.

Also for those with arthritic hands, investing in a pair of inexpensive push-up handles will bring your wrists into a neutral position and decrease wrist pain.

5 Quick and Easy Fiber Fixes

Whole, fibrous foods are a weight loss favorite because they are good for the pocketbook, waistline, and your body. Whole foods that are packed with fiber are less expensive when compared with their fortified food counterparts. For example, a cooked cup of barley costs pennies per serving and has 6 grams of fiber. In contrast, the leading fiber-filled granola bar can cost about 60 cents apiece and have 9 grams of fiber. Not only is the granola bar more expensive, gram for gram, but that bar is merely a snack whereas the barley is half a meal. As a bonus, the whole grain barley is also packed with phytochemicals, fiber, and protein.

This is where your waistline and health come into play. Foods higher in fiber make you feel fuller on fewer calories. Whole foods such as beans, whole grains, and fruits and vegetables are an excellent source of healthy calories and fiber.

Fiber also works as a scrub brush to clear out natural byproducts of our body’s metabolic process and unneeded cholesterol in our blood. Fiber adds bulk to our poop thus helping dispose all the toxins and dead cells from the colon. For various (and more technical) reasons, eating more fiber has shown to help decrease the chances of colon cancer.  How much fiber do we need to consume in a day to enjoy the full range of benefits? It is recommended that men need 30-38 grams a day, and women need 21-25 grams a day.

A Healthy Menu For

Monday - Day One

Start with a serving of high-fiber, low-sugar cereal, 1 cup of skim milk and 1 cup of raspberries. For lunch, combine 1/2 cup of cooked whole-wheat pasta and mix with 1/2 cup roasted chicken breast, 1 tbsp. of light mayonnaise and chopped celery. Have an apple on the side. At dinner, try 4 oz. of flank steak with two corn tortillas, 1 cup shredded cabbage and a slice of avocado. For snacks, have about 20 whole almonds and later, a cup of nonfat yogurt with half a kiwifruit.

http://anitahewitt.blogspot.com/2013/02/food-for-soul-ev-anita-hewitt-2413.html

Sensational Saturday With HHWN

Enjoying A Healthy Lifestyle with

 Bryant and Anita Hewitt

Saturday February 2, 2013

Food To Chew On:

Saturday - Crowned with Glory

Psalm 8:5 (NKJV)

For You have made him a little lower than the angels, And You have crowned him with glory and honor.

Thought For the Day:

The first step in finding the will of God for our lives is to praise Him for the endowment of the will He has given God has a will and we have a will. The two can become one!!

The Simple Way are The Sensational Ways… Treat Yourself to the Extreme…

Have A Wonderful Weekend!!! J

Mid Back Pain Exercises For Seniors And The Elderly

Purpose of this exercise:

•To stretch and extend the lower back and mid back muscles. It can also help with mid back pain associated with postural strain. This will make it  easier to maintain good posture with sitting and standing.

 How to do it:

Step 1

•Begin by lying face down on your bed or the floor with your hands palm down by your face.

Step 2

 •Begin to bring your head up and slowly arch your back.

•Push up to your elbows.

•Return to starting position and repeat 10 times.

 Breathing:

•Exhale during the upward movement phase.

•Inhale during the downward movement phase.

 Tips:

•Keep breathing in through your nose and out through your mouth.

•Maintain your hips on the floor.

Take it up a notch:

•Progress by pushing up and straightening your arms. Hold for 5 - 10 seconds.

 

Products and Recipes: Making Super Grains easier to fit into the day

I researched the nutritional aspects and possible allergens in these super grains. In the following chart, I have detailed some of the more popular super grains, their gluten containing facts, product on the US market containing the grain, and a link to a recipe utilizing the grain. Utilize these grains to decrease the amount of meat in your diet without sacrificing taste or protein.

 Super Grain

Also Known As

Gluten Content

Product

Recipe

Farro

Spelt, Einkorn, Pearled faro,

emmer wheat

Reduced in gluten, not gluten free

Einkorn Pasta from Jovial Foods

Einkorn Pilaf with Lemon

Quinoa

Kinwa

Gluten-free

Quinoa Blend from Near East

Black Bean and Tomato Quinoa

Millet

Pearl Millet

Gluten-free

Millet Grits from Bob’s Red Mill

Warmed Millet Salad with Brussels, Mushroom, and Sage

Amaranth

Kaniwa

Gluten-Free

 Amaranth Graham Crackers by Health Valley

Popped Amaranth snack

Teff

Xaafii

Gluten-Free

Whole grain Teff by Bob’s Red Mill

Banana Bread with Teff and Chocolate

Kamut (Trademarked company)

Khorasan

Contains gluten, variety of wheat

Khorasan List

Everything Cookie with Kamut Flour

A Healthy Menu For

Saturday & Sunday

Day Six

Top two slices of whole-wheat toast with 1 1/2 tbsp. of peanut butter and wash them down with 6 oz. of skim milk. At lunch, make a green salad topped with 4 oz. of grilled chicken breast, 1 cup sliced strawberries and 1/4 cup of feta cheese. Dress with 1 tsp. of olive oil and 2 tsp. of balsamic vinegar. At dinner out, order pasta with plain tomato sauce and eat just 1 cup. Have a large green salad and a small roll on the side. Dress the salad with low-calorie dressing. At snack time, have 1/4 cup of raisins and later, a banana.

Day Seven

Start your day with two whole-grain toaster waffles served with 1/2 cup of nonfat, plain Greek yogurt, 1/2 cup of frozen blueberries and 1 tsp. of honey. For lunch, have an egg white omelet with chopped peppers and onions. Have two slices of whole-wheat toast and 1 cup of fruit salad on the side. For dinner, broil 3 oz. of salmon and have with 1 cup of mashed sweet potato and 10 steamed asparagus spears. For snacks, enjoy a peach and later 1 tbsp. of peanut butter spread on two celery sticks.

http://anitahewitt.blogspot.com/2013/02/food-for-soul-ev-anita-hewitt-2213.html

Flirting Friday With HHWN

Enjoying A Healthy Lifestyle with

 Bryant and Anita Hewitt

Friday February 1, 2013

Food To Chew On:

Friday – Who Gets The Glory

Jeremiah 9:24 (NKJV)

 But let him who glories glory in this,

That he understands and knows Me,

That I am the Lord, exercising lovingkindness, judgment, and righteousness in the earth.

Thought For The Day:

Today I will glorify the Lord and not myself!!

On this “Flirting Friday” you are now losing weight, feeling better about yourself, we have a pep in our step, we have a new Attitude and our cloths are fitting loser… So I would like to tell you to get your flirt on…. And have fun you desire it!! J

Mid Back Pain Exercises For Seniors And The Elderly

Mid back pain exercises for seniors and the elderly include the back extension exercise or "cobra"  below.

Try these exercises 3 - 5 times per week for increased strength and endurance during the day.

As we age our spine  and head will begin to curve forward with the affect of gravity and poor posture.

This will bring on many mechanical problems including, pain in the mid-back or thoracic spine.

To reduce the risk of these problems associated with poor posture, it is important to perform a movement in the opposite direction as your curvature.

This is called spinal extension. A great and easy way to do this exercise is shown below. Relax on your bed or floor for this exercise. Let's get started!

Products and Recipes: Making Super Grains easier to fit into the day

 The mainstream diet trends of the last 30 years went from the low fat craze of the late 80’s, which evolved into the low carbohydrate fad of the 90’s, then to the no carbohydrate fad of the early 2000′s.

Once the masses understood that our bodies require carbs for basic functionality, we were led to the healthy carbohydrate revelation: whole grain.  We are now demanding more whole grains in our food and the industry is answering with Ancient Grains. These whole grain carbohydrates are often called “Super Grains” and rightfully so. They are packed with more protein, fiber, vitamins, minerals, and phytochemicals than their industrialized counterparts. With this nutritional panel, it is no wonder that grains like quinoa were often offered as gifts to the Incan gods.  For the modern grocery shopper, these grains are much less expensive when compared to meat (protein) and refined-convenience foods (i.e. quick cook rice).  At the Supply Side West conference in Las Vegas in November 2012 the results of 2011’s world-wide launch of products containing a super grain were reported. From Farro to Amaranth, a total of 659 new super grain products were released across the world.

A Healthy Menu For

Friday - Day Five

Have a cup of cooked oatmeal topped with 1/2 cup of skim milk, 2 tbsp. of raisins and 1 tsp. of brown sugar. For lunch, stir 1/4 cup of salsa into 1 cup of nonfat, plain Greek yogurt. Use as a dip for one serving of baked tortilla chips, 1 cup carrot sticks and a sliced red pepper. At dinner, make a mock pizza with a whole-wheat English muffin, 1/4 cup of marinara sauce and 1 1/2 oz. of part-skim mozzarella cheese. Toss a large green salad on the side with low-calorie dressing. Snacks for this day are 3 cups of air-popped popcorn topped with 1 tbsp. of shredded Parmesan cheese and a glass of red wine or a whole apple
http://anitahewitt.blogspot.com/2013/02/food-for-soul-ev-anita-hewitt-2113.html.