Spiritul Saturday With HHWN

Enjoying A Healthy Lifestyle

 with Bryant and Anita Hewitt

Saturday February 16, 2013

Food To Chew On:

Saturday – I Am For You

John 4:26 (NKJV)

 Jesus said to her, “I who speak to you am He.”

Thought For The Day:

When Jesus says “I am” it carries the force of the power of God present in Him.

                                                       Have a Powerful Day!! J                                        

It is all about getting our bodies a lined with God… Mind, Body and Soul… and when these three come together we can do anything we put our minds to do …. Lose weight, open a business and even take time out to write that book that has been in the back of your mind and in your soul…. So you have a “Spiritual Saturday” and be good to yourself!! J

Back Muscle Exercise For Seniors And The Elderly

Back muscle exercise for seniors and the elderly like the arm raise below will help strengthen and stabilize your upper and lower back muscles.

These are great to do while you are lying in bed or on the couch. Arm raises on your back with your knees bent are a good way to gently stretch and strengthen a back that is tired or sore due to overuse.

This will also help with shoulder range of motion, scapular mobility and chest expansion if you incorporate breathing exercises along with the movement.

Think about relaxing the chest and neck muscles as you raise your arm up.

Then breathe in and try to bring the air all the way to your abdomen.

If done correctly, your abdomen will rise as the air comes in.

Arm Raises ( on your back)

Purpose of this exercise

 •This exercise improves the range of motion in your upper back and shoulders.

•When correctly stabilizing the lower back, this exercise will help strengthen your postural muscles including the abdominals.

How to do it:

Step 1

•Lie on your back with your knees bent.

•Keep your low back in neutral and arms at sides.

Step 2

•Lift your right arm off the floor to an upright position.

•Return and repeat 10 times with each arm.

 Breathing:

•Exhale during the upward movement phase.

•Inhale during the downward movement phase.

 Tips:

•Keep your spine in neutral.

•Do not twist or rotate your back.

•Keep the movement smooth and controlled.

Take it up a notch:

•Add a 1 pound weight to your arm.

•Extend your opposite leg out at the same time.

Foods You Don’t Have to Buy Organic for the Holidays

Fresh Asparagus Recipes

Even though it’s available all year long, asparagus can easily be considered the star of the spring season -- that's when it tastes the best. Steamed, boiled, sautéed, roasted, grilled -- asparagus takes on different qualities, however you cook it. Roasting and grilling turns asparagus almost sweet. Steamed or boiled, asparagus retains the vegetable's natural flavor. But for most preparations, choose tender spears -- but in some cases thicker ones will stand up better to cooking methods like grilling. Pencil-thin spears are even great raw or blanched -- use them in salads or serve them as an appetizer alongside a dip of your choice. 

In case you're wondering where asparagus comes from, it's actually related to the lily. The spears emerge from a rhizome below the soil level and are harvested typically thin and young (see how asparagus is grown here). Mediterranean in origin, asparagus is now grown in almost every corner of the world, including Mexico, Peru, China, and Chile, and then shipped to supermarkets everywhere. But you’ll never find fresher, tastier stalks than those sold in your local farmers' markets.

A Healthy Menu For

Saturday

Breakfast

Cinnamon–Chocolate Chip Pancakes with fresh berries

 335 calories, 6.4 g fat

Lunch

Sweet Potato Soup, made with carrot and onion, and garlic pita wedges

 394 calories, 8.6 g fat

Snack

Half of Zucchini-Spice Bran Muffin with 1 tbsp. ricotta mixed with 1 tsp. sugar

 169 calories, 6.8 g fat

Dinner

Ginger-Lemon Chicken Skillet with bow tie pasta and mixed veggies

 648 calories, 8 g fat

Drink

 White wine (4 oz)

 96 calories, 0 g fat

Dessert

 Premade No-Bake Citrus Cheesecake with fresh berries

 180 calories, 6.5 g fat

Sunday

Breakfast

 Zucchini-Spice Bran Muffin with 1 cup grapes

* Make three muffins today. Have one this morning and wrap up the other two in plastic wrap or a resealable bag for breakfast and snacks later this week.

357 calories, 9.6 grams fat

Lunch

 Spicy Steak Salad with black beans, dressed with either Roasted Garlic–Balsamic Vinaigrette or Carrot-Ginger Dressing

*Make and chill both dressings and use them interchangeably on your salads all week. Freeze one third of the steak you bought, cook two thirds, eat half now and pack up the rest.

463 calories, 20.6 g fat

Snack

 Nonfat plain yogurt (6 ounces) with 1 tablespoon slivered almonds, 2 tbsp raspberries (or blackberries) and 2 teaspoons honey

185 calories, 3.8 g fat

Dinner

Shrimp Scampi With Pasta, Spinach, Cherry Tomatoes and Olives

*Pack up half of the shrimp you cooked for tomorrow's lunch, and in another container, store half of the pasta for tomorrow's dinner.

468 calories, 15.8 g fat

Dessert

Chocolate-Covered Strawberries (2) with slivered almonds, 8 oz skim milk

*Make four strawberries; eat two and chill two.

287 calories, 14.2 g fat



 http://anitahewitt.blogspot.com/2013/02/food-forthe-soul-ev-anita-hewitt-21613.html

Fragrance Friday With HHWN



Enjoying A Healthy Lifestyle with

 Bryant and Anita Hewitt

Friday February 15, 2013

Food To Chew On:

Friday – In Which Third Are You?

John 3:13 (NKJV)

No one has ascended to heaven but He who came down from heaven, that is, the Son of Man who is in heaven.

Thought For The Day:

The new birth may be sudden or gradual but there is always a point when we know for sure that we have been born again…. Amen!!

Let fragrance of the truth of the Lord, bring clarity of this new day upon you… There is a Fragrance of Success with you continue to eat and exercise. You will have a pep in your step!!! Have a Healthy Day J

Back Pain And Exercise For Seniors And The Elderly

Arm Raises (on hands and knees)

Purpose of this exercise

 •This exercise will improve your upper back and shoulder stability.

•It is also helpful in reaching to a high shelf, opening the refrigerator door or even combing your hair.

How to do it:

Step 1

•Position yourself on your hands and knees.

•Keep your back straight and hips in a neutral position.

 Step 2

•Lift up your right arm while keeping your elbow straight.

•Return to the starting position and repeat 10 times with each arm.

 Breathing:

•Exhale during the upward movement phase.

•Inhale during the downward movement phase.

 Tips:

•Your bed is a great place to do this exercise.

•Make sure your hands and knees are shoulder width apart.

•Keep your low back in neutral position.

Take it up a notch:

•Add a 1 pound wrist weight to your arms.

•Extend your opposite leg at the same time.

 

15 Foods You Don’t Have to Buy Organic for the Holidays

(We will explore all 15 foods within the next week) so please hang in with us it is some interesting facts….

 Healthy eating is no longer a crazy fad but a widespread movement that reaches far beyond the social borders of hippies, locavores and their ilk. But those of us who weren’t raised perusing the incense-infused aisles of the local health food store for fructose-sweetened knock-offs of the diabetes-inducing cereals all the other kids were eating need a little help. With Thanksgiving coming up, there is no better time to try out delicious recipes that will weigh lightly on your conscience (if not on your scale).

Starting with the basics, a good beginner’s guide to pair with your holiday grocery list is The Clean 15, a guide to 15 fruits and vegetables whose non-organic options are low enough in harmful pesticides to greatly reduce your risk of growing a third eye (save that for yoga class). Sadly many of the fruits and veggies involved in classic family dinner dishes, such as the apples in your favorite pie, are often full of pesticide residue if they’re not certified organic. But fear not, the Clean 15 has plenty of yummy choices like the ones used in these recipes that are worth giving thanks for.

1. Asparagus with Creamy Tarragon Sauce

This Huffington Post slideshow features 25 photos of different preparations for this member of the Clean 15. Steamed asparagus is a good, green substitute for green bean casserole, and with its creamy but light sauce you won’t even miss the Cream of Mushroom soup.

A Healthy Menu For

Friday

Breakfast

Scrambled Eggs Rancheros on whole-wheat toast with salsa, black beans, onions and mozzarella

 363 calories, 12.7 g fat

Lunch

Black Bean–Almond Pesto Chicken with precooked brown rice, zucchini and tomatoes

516 calories, 19.2 g fat

Snack

Nonfat plain yogurt (6 oz.) drizzled with 2 tsp. honey and topped with 1 tbsp. chocolate chips; 1 orange

 251 calories, 3.7 g fat

Dinner

 Oven-Baked Fish and Sweet Potato Fries with salad

 Nuke an extra sweet potato to use for tomorrow's lunch.

 526 calories, 10.6 g fat

Drink

White wine (4 oz.)

 96 calories, 0 g fat

Dessert

Chocolate-Covered Strawberries (2) with slivered almonds

 201 calories, 14.2 g fat

http://anitahewitt.blogspot.com/2013/02/food-for-soul-ev-anita-hewitt-21513.html

Timing Thursday With HHWN

Enjoying A Healthy Lifestyle with

 Bryant and Anita Hewitt

 

Thursday February 14, 2013

Food To Chew On:

Thursday – Believers Need to Be Born Again

John 3:3 (NKJV)

 Jesus answered and said to him, “Most assuredly, I say to you, unless one is born again, he cannot see the kingdom of God.”

Thought For The Day:

Have you been born again? When do it happen? What were the results in your new relationship and your involvement in Christ’s mission in society?

Today the world celebrates today as the day of Love “Valentine’s Day,” but every day is a day the Lord has made and that is the Greatest Love <3!! On this Timing Thursday all things come together in God’s timing… have patience and keep up the good work and you will see the results… just stick with it … you are doing Great!!! J

Back Pain And Exercise For Seniors And The Elderly

Back pain and exercise for seniors and the elderly, are nearly impossible to separate.

Daily stretching and strengthening exercises for seniors and the elderly like the arm raise below will get you on the road to improved lower back stability and pain symptoms.

Find a gardening pad in the garage to kneel on and a chair to hold on to if you are going to do these on the floor.

If they are done on the bed it will be a much safer location and likely more comfortable.

 But there is nothing like practicing getting up and down off the floor to give you more confidence when faced with situation where you need to pick up something off the floor or, heaven forbid, had to kneel down to pick it up!

Food Swings — Get Grouchy When Your Tummy Starts Growling?

1. Chocolate — of course chocolate makes the list. Specifically it helps with PMS, but it also helps to reduce stress hormones.

 2. Fish — omega-3 fatty acids can help things run smoothly by keeping your brain working as a well-oiled machine.

A Healthy Menu For

Thursday

Breakfast

Zucchini-Spice Bran Muffin with 1/2 cup mixed berries

 285 calories, 9.9 g fat

Lunch

 Vegetable-Taco Salad with black beans, broccoli, spinach, cheddar and toasted tortilla wedges

 426 calories, 15.5 g fat

Snack

Nonfat plain yogurt (6 oz.) with 1 tbsp. slivered almonds, 2 tbsp. raspberries (or blackberries) and 2 tsp. honey

 185 calories, 3.8 g fat

Dinner

 Skinny General Tso's Chicken with a salad topped with Carrot-Ginger dressing and precooked brown rice

 493 calories, 10.5 g fat

Dessert

Sweet Pumpkin Parfait, made with pumpkin puree, ricotta and chocolate chips

 188 calories, 6.9 g fat

http://anitahewitt.blogspot.com/2013/02/food-for-soul-ev-anita-hewitt-21413.html

Wisdom Wednesday With HHWN

Enjoying A Healthy Lifestyle with

 Bryant and Anita Hewitt

Wednesday February 13, 2013

Food To Chew On:

Wednesday – The Cleansing of Our Temple

John 2:16 (NKJV)

And He said to those who sold doves, “Take these things away! Do not make My Father’s house a house of merchandise!”

Thought For The Day:

Today I will look through the rooms of my life with Christ and ask what He wants changed…

We Thank You Lord, we cry up to you, that we love you more each and every day and want to know you at a deeper level as you pour down Your Wisdom and Decrement. We are growing in Wisdom every day and getting stronger and healthier!!! J

Back Muscle Exercise For Seniors And The Elderly

Back muscle exercise for seniors and the elderly like the arm raise below will help strengthen and stabilize your upper and lower back muscles.

These are great to do while you are lying in bed or on the couch. Arm raises on your back with your knees bent are a good way to gently stretch and strengthen a back that is tired or sore due to overuse.

This will also help with shoulder range of motion, scapular mobility and chest expansion if you incorporate breathing exercises along with the movement.

Think about relaxing the chest and neck muscles as you raise your arm up.

Then breathe in and try to bring the air all the way to your abdomen.

If done correctly, your abdomen will rise as the air comes in.

Food Swings — Get Grouchy When Your Tummy Starts Growling?

1. Tea — it has the ability to decrease the stress hormone cortisol

 2. Greek Yogurt — add some fruit to combat low blood sugar which can cause irritability and anxiety.

A Healthy Menu For

Wednesday

Breakfast

Citrus Smoothie, with yogurt, oats, honey, berries and skim milk

 466 calories, 5 g fat

 Lunch

 Cheese Plate with goat cheese, manchego cheese, grapes, olives, toasted pita, carrots and a cucumber salad

 503 calories, 19.6 g fat

Snack

High-fiber cereal (1/2 cup) with 1 sliced banana and 4 oz. skim milk

 227 calories, 1.5 g fat

Dinner

Beef Kebabs and Creamy Brown Rice flavored with lemon, sour cream, paprika and Parmesan

 478 calories, 17.6 g fat Dessert No-Bake Citrus Cheesecake

 *Make two; save one for Saturday.

 180 calories, 6.5 g fat

http://anitahewitt.blogspot.com/2013/02/food-for-soul-ev-anita-hewitt-21313.html

Transpose Tuesday With HHWN

Enjoying A Healthy Lifestyle with

 Bryant and Anita Hewitt

Tuesday February 12, 2013

Food To Chew On:

Tuesday – The Purpose of a Miracle

John 2:3 (NKJV)

 And when they ran out of wine, the mother of Jesus said to Him, “They have no wine.”

Thought For The Day:

Christ will transform circumstances if doing so will bring us to allowing Him to transform our lives and if we want what we pray for to be to His Glory….

Transpose yourself by focusing on your goals, your dreams and making it into a reality!!!  Our old body is be transpose every day … we are not the same person when we had started thinking healthier and putting our goals into action…and we are seeing wonderful results…Keep up the Good Work!!! J

Back Strengthening Exercises For Seniors And The Elderly

Sit Backs

Purpose of this exercise

 •This back strengthening exercise will firm your abdominal muscles.

•It will help your ability to get out of bed or up from a chair.

How to do it:

Step 1

•Sit with your knees bent and arms crossed over your chest.

Step 2

•Slowly sit back as far as comfortable.

•Return to the start position and repeat 10 times.

 Breathing:

•Exhale during the backward movement phase.

•Inhale during the forward movement phase.

 Tips:

•Tighten your abdominal muscles.

•Stop if your feet begin to come off the floor.

•Keep a straight back as you sit back.

Take it up a notch:

•Hold onto a 2 pound weight in each hand.

•Extend one leg out as you sit back.

Food Swings — Get Grouchy When Your Tummy Starts Growling?

1. Whole Grains — carbohydrates   increase the brain chemical serotonin, which is a mood enhancer.

 2. Greens — food that is chockfull of the B vitamin and folate (leafy green vegetables, beans, citrus fruits) may help ward off the doldrums of depression.

 3. Protein —for instance, turkey which is high in tryptophan, an amino acid thought to have a positive effect on stress because it helps the brain produce feel-good chemicals. Tryptophan is important for increasing your brain’s levels of serotonin, norepinephrine, and dopamine.

A Healthy Menu For

Tuesday

Breakfast

 Pumpkin Muesli made with oatmeal, strawberry, almonds and yogurt

377 calories, 8.5 g fat

Lunch

 Egg Salad Sandwich with baby spinach on whole-wheat bread, 1 cup grapes and 8 oz skim milk

665 calories, 18.8 g fat

Dinner

 Carrot and celery sticks (1 cup each) with 1 tbsp Roasted Garlic–Balsamic Vinaigrette or Carrot-Ginger Dressing, 1 oz manchego cheese with 1/2 small whole-wheat pita, toasted

321 calories, 15.7 g fat

Make an extra 1 1/4 cups of brown rice to use with meals throughout the week.

 547 calories, 18.7 g fat

Drink

White Wine–Berry Sangria

 175 calories, 0.2 g fat

http://anitahewitt.blogspot.com/2013/02/food-for-soul-ev-anita-hewitt-21213.html

Mastering Monday With HHWN

 Enjoying A Healthy Lifestyle with

 Bryant and Anita Hewitt

 

Monday February 11, 2013

Food To Chew On:

Fellow Me

John 1:43 (NKJV)

“Follow Me.”

Thought For The Day:

Christ calls very different kinds of people to be disciples because He want to use our personalities and experiences to reach others who are just like us.

 

Strive to be perfect because your Heavenly Father is Perfect. Each and every day we are mastering our own destiny, getting stronger, our well power is growing, and we are really seeing If we stick with eating right and exercising we really can make our goals come true… We Believe in You!!! You Can Do It!!! J

Back Strengthening Exercises For Seniors And The Elderly

Back strengthening exercises for seniors and the elderly like the sit back, are vital in stabilizing your lower back.

This will help your postural stability and balance as you gain more control over your core muscles.

This exercise is a little difficult to do in bed if you have a soft mattress.

But certainly if you are not able to get onto the floor to perform your exercises, by all means stay in bed for these.

This is a great exercise to incorporate a good breathing pattern into. Breathe in through the nose to start, then exhale as you sit back.

Pause, then breathe in as you return to the upright position. Let's get started!<

Food Swings — Get Grouchy When Your Tummy Starts Growling?

I came across a term that I think all of us experience — HANGRY. You’re hungry, low on energy, and grouchy. If you don’t find something to stop that growl in your stomach, you may go off the deep end.

 Everydayhealth.com calls it a “food swing,” Skipping meals and snacks can lead to a not-so-nice change in mood, because your brain is lacking its source of fuel.

Fortunately, grabbing a snack can alleviate all that crankiness, but not any ol’ snack will do. In fact, recent research published in the American Journal of Psychiatry found that people who choose junk (like processed foods, chips, pizza, etc.) actually have a higher risk for depression and feeling low. Those people that stick to healthier snacks, are using a higher quality fuel to make the brain work better, and happier. And certain foods can target specific mood issues.

A Healthy Menu For

Monday

Breakfast

 Hot Autumn Apple Oatmeal with banana and berries

351 calories, 7.2 g fat

Lunch

 Shrimp Tacos stuffed with leftover shrimp, lettuce, carrot, goat cheese and salsa in two corn tortillas

277 calories, 7.7 g fat

Snack

 Half of one Zucchini-Spice Bran Muffin from the batch you made yesterday, 1 banana

232 calories, 5.2 g fat

Dinner

 Chicken Parmigiana With Pasta, steamed broccoli and homemade tomato sauce mixed with the angel-hair pasta you set aside on Sunday

521 calories, 10.7 g fat

Dessert

 Graham cracker squares (4), 8 oz skim milk

202 calories, 3 g fat



 http://anitahewitt.blogspot.com/2013/02/food-for-soul-ev-anita-hewitt-21113.html

Skillful Saturday With HHWN

 Enjoying A Healthy Lifestyle with

 Bryant and Anita Hewitt

 

Saturday February 9, 2013

Food To Chew On:

Saturday - He Must Increase

John 3:30 (NKJV)

 He must increase, but I must decrease.

Thought For The Day:

When our imperious self-will decreases, Christ’s power increases.

Set your skills aside and be full of rest this weekend!!! Be good to yourself and

Have a Restful Weekend…We Love You Bryant and Anita Hewitt J

Treatment For Back Pain Exercises For Seniors And The elderly

Pelvic Tilt

Purpose of this exercise:

•To stretch the lower back and hip muscles. This is a great exercise for tired or sore backs after a long day of walking!

 How to do it:

Step 1

•Lie down on your bed or floor with knees bent.=

Step 2

 •Tighten your abdominal muscles and begin to press your lower back into the bed or floor.

•Pause, then relax and repeat 10 times.

 Breathing:

•Exhale during the backward tilt movement phase.

•Inhale during the relaxation movement phase.

 Tips:

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

•Try placing your hands on your hips, then tilt your pelvis backward.

Take it up a notch:

•Combine the alternating arm raise with the pelvic tilt for a more stabilizing exercise. As you raise your arm up, press your spine into the floor.

High Quality Protein Sources:

 Eggs, turkey bacon, soy protein, raw nuts, or cottage cheese. Fish, beans, lean beef, and chicken are great alternatives as well, but may not be so appetizing for breakfast. The quickest and easiest “whey” to get protein is by chugging down a protein shake, as it is absorbed faster than solid foods.

 Timing is everything:

 A serving of protein 30 minutes after waking up and 30 minutes after working out will help to keep the body strong and healthy by preserving muscle tissue and giving the metabolism a boost. Power to the protein!

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-2913.html