Fruitastic Friday With HHWN

Enjoying A Healthy Lifestyle with

 Bryant and Anita Hewitt

Friday, July 12, 2012

Food To Chew On:

Daily Forgiveness

Matthew 5:4 (NKJV)

 Blessed are those who mourn, For they shall be comforted.

Thought For The Day:

Those who mourn allow their hearts to be broken by what breaks the heart of God.

Happy Fruitastic Friday, it is a mixture of  2 words

(Fruit and Fantastic) = Fruitastic!!! Today is a Beautiful  and a Fantastic Day! Be good to your body and your body will be good to you!! Eat Some Fruit and Veggies to day and try to stay away from fried and fast foods… if you cook your own foods you will be saving money and in most cases it will be healthier for you….

So Have a Fruitastic Weekend!!! J

Balance Exercise For Seniors And The Elderly

Balance exercise for seniors and the elderly, like the heel to toe below, can help in maintaining your center of gravity over your ankles.

Below I have made a great balance video that is fun and easy to do. All you need is comfortable loose fitting clothing, and a pair of smooth bottom shoes to wear so you won't catch your feet. Read on then give it a try.

Being able to stand or walk with a narrow base of support  is vital in keeping your balance, especially when moving. By narrowing your base of support, we will be challenging your ability to keep your center of gravity over your base of support, which is usually your ankles.

5 Tips for a “Sculpted” Lean Body

2. ► Work In The Anabolic Rep Range

‘Rep’ is short for repetition. A repetition is simply the process of lifting and lowering a weight again. But is there an optimum number of reps you should perform for muscle growth? I believe there is.

8-12 reps on any given exercise will stimulate most muscle growth. Lower rep ranges of say 3-6 work well for building strength but not necessarily muscle hypertrophy (growth).

Higher reps e.g. 15 – 20 can indeed stimulate muscle growth but it is far from optimal. In higher rep ranges, type 1 (slow twitch) muscle fibers are mostly stimulated which can grow in diameter but do so to a lesser extent than type 2A and 2B fibers. Type 2A and 2B fibers will grow more in response to a rep range of 8 – 12.

 The National Strength and Conditioning Association (NSCA) holds this position on optimal reps as does Tom Venuto who states, “The advantage of the 8-12 rep range is that you get maximal hypertrophy”.

http://anitahewitt.blogspot.com/2013/07/food-for-soul-ev-anita-hewitt-71213.html

Weight-Loss Wednesday With HHWN

Enjoying A Healthy Lifestyle with 

Bryant and Anita Hewitt

Wednesday, July 10, 2013

Food To Chew On:

Entrusted Greatness

1 Chronicles 17:19 (NKJV)

 O Lord, for Your servant’s sake, and according to Your own heart, You have done all this greatness, in making known all these great things

Thought For The Day:

Whatever greatness we have is what God produces in us. Nothing will deny us of the greatness He wants for us faster than trying to be great on our own…..~Amen~

Happy Weight Loss Wednesday, we must learn how to shake-off all the weights that are too heavy to bare….and keep up the great work you are doing….as you continue to eat the right food and stay active you will see some amazing results!! J

Exercises For Improving Balance In Seniors And The Elderly

Body Circles

Step 1

Stand with feet shoulder width apart, hands at sides.

Step 2

Keeping your body straight, slowly sway in a circle.

Continue for 1 minute.

Breathing:

Breathe normally, in through the nose and out through the mouth.

Tips:

If you get dizzy, stop.

Keep your body straight.

Don't hold your breath.

Hold your arms out to the sides if you need more support.

Take it up a notch:

Bring your feet closer together for a more challenging workout.

Hold a sheet of paper with both hands and read while swaying.

5 Tips for a “Sculpted” Lean Body

‘Progressive Overload’ will Guarantee your Results:

The body adapts. It’s been doing it for a loooonnng time and will continue to do so forever. So how do we use this to our advantage? Well the key is to place ever increasing demand on the body, thereby forcing it to continually adapt. If you work out with the exact same weight every session and perform the same number of repetitions, how can you expect your body to grow?

“The law of progressive overload simply says that you must increase the amount of reps or the weight lifted every single workout (or as close to this as humanly possible) in order to ignite muscle growth.”

So, if you want bigger biceps, you must increase the weight you are curling every session or the amount of repetitions. Remember: Progressive Overload = Muscle Growth.

A Healthy Menu For

WEDNESDAY

Whole grain foods help people feel full longer, says the American Academy of Family Physicians. They recommend foods with three or more grams of fiber per serving. One cup cooked oatmeal with 2 tbsp. of raisins and 1 cup skim milk is a high fiber, whole grain breakfast. A whole grain lunch includes 2 Ryvita crackers with 2 tbsp. of peanut butter and 2 cups of cantaloupe. A light yogurt with 1/4 cup unsweetened whole grain cereal is a high protein, fiber-containing afternoon snack. For dinner dieters may enjoy 3 oz. of broiled chicken with 1/2 cup cooked quinoa, 10 asparagus spears and a tossed salad with low-fat salad dressing. Six cups of air-popped popcorn are a great way to the end the day.

http://anitahewitt.blogspot.com/2013/07/food-for-soul-ev-anita-hewitt-71013.html

Fancy Friday With HHWN

Enjoying A Healthy Lifestyle with 

Bryant and Anita Hewitt

Friday, July 05, 2013

Food To Chew On:

Friday – Spontaneous, Responsive, Vulnerable

Matthew 18:4 (NKJV)

Therefore whoever humbles himself as this little child is the greatest in the kingdom of heaven.

Thought For The Day: Dear Heavenly Father, Please make me spontaneous, responsive and vulnerable again. Thank You Lord…..~Amen~

Happy Fancy Friday, what a way to start your weekend with a bang yesterday…we prayer that you had a wonderful time for the 4 of July….Fancy Friday is just that … you can get fancy with your meals by trying something new, such as try a new veggie that you haven’t tried before or use a different spice in your meal… some of the best recipes came by experimental….So get in that kitchen and start cooking and have fun!!! J

Have a Wonderful Weekend!!

Exercises For Improving Balance In Seniors And The Elderly

Exercises for improving balance are vital in helping seniors and the elderly reduce the risk of falling. For generalized balance decline, I recommend performing balance exercises on a daily basis.

Below I have made a great balance video that is fun and easy to do. All you need is comfortable loose fitting clothing,  and a pair of smooth bottom shoes to wear so you won't catch your feet. Read on then give it a try.

Working on our static or "standing" balance with exercises like body circles below will greatly assist in increasing our stability.

An important component of exercises for improving balance is your ability to integrate your sensory information as you go about your day. This information comes from your eyes, vestibule apparatus in your ears, and your somatosensory system which allows you to know where your body is in space.

How do you handle standing on hard cement, soft grass, gravel surfaces or carpet. Try standing on different surfaces as you perform the exercise below called body circles.

If you are unsure of your balance when closing your eyes while standing, hold on to your good buddy the chair to start. This is always a great option when performing balancing exercises.

You can do it. This is one of my favorite exercises to strengthen the ankles, which are our first line of defense when it comes to losing your balance. Your ankles keep your torso centered over your base of support.

When performing exercises for improving balance, like the one below, try to keep your knees and hips stiff and straight. This will enhance the work your ankles need to do and will make the exercise that much better.

5 Tips for a “Sculpted” Lean Body

Does your exercise program have  you spending hours in the gym lifting weights, doing rep after rep and you’re still not seeing the results you want? It could be that you are working your body too much, too little, or you’re simply doing strength training and not muscle building. When working out, try to maintain an Anabolic Rep Range of 8-12 reps, while using a Progressive overload lift routine.

Exercise programs for developing a lean muscular body, as most any work outs do, take place outside the gym as well. In your everyday routine, increase your protein intake, your healthy fats, and decrease the amount of carbohydrates in your diet. Following these 5 simple tips could change your exercise program into a Muscle Building routine!

 Whatever it is, there are basic fundamental principles that will get you there. With so much confusion and conflicting advice in the world of bodybuilding & fitness, it’s time to cut through the noise by delving into the scientific fundamentals that guarantee a leaner meaner body.

A Healthy Menu For

FRIDAY

WIN suggests using smaller plates and bowls to help control portions. A small whole-wheat bagel with 1 tbsp. low-fat cream cheese, 1 container of light yogurt and 1 medium banana is a portion-controlled breakfast. Three ounces of grilled chicken on 2 cups of spinach with 7 walnuts and low-fat salad dressing with a small whole-wheat dinner roll is a nutrient-rich, protein-packed lunch. Two rice cakes with a wedge of Laughing Cow cheese makes a filling afternoon snack. Pasta primavera, made with 1 cup whole-wheat pasta, 2 cups mixed vegetables and 2 tbsp. of Parmesan cheese, is a delicious vegetarian dinner. Forty fresh grapes makes for a refreshing evening snack.

http://anitahewitt.blogspot.com/2013/07/food-for-soul-ev-anita-hewitt-7513.html

Wasting-Time Wednesday With HHWN

Enjoying A Healthy Lifestyle with

 Bryant and Anita Hewitt

Wednesday, July 03, 2013

Food To Chew On:

Wednesday – Praying Without Ceasing

1 Thessalonians 5:17(NKJV)

 Pray without ceasing….

Thought For The Day:

Like breathing, prayer continues in every waking and sleeping moment.

It’s mid-week already!!! On this Wasting-Time Wednesday, let’s not wait another moment… we really need to be proactive in our health. Get yearly check-ups and if you are on med  Please take them as ordered. Time is running out for “I Will Start Eating and Exercising Tomorrow” hmm does that sound like you…I know for a long time that really was my statement.. until my family members start dying prematurely, we have longevity in my family. Then it was a wake-up call for me to start eating and exercising right for myself….If I can lose  85 LBS +. I know anyone can. So stop wasting time and “Just Do It” Your Body Will Thank You!! J

Leg Muscle Weakness Exercise

Knee Marching

Purpose of this exercise

This exercise will strengthen your ankles and hips.

It will also improve your dynamic or "moving" balance.

How to do it:

Step 1

Stand with arms at sides, feet shoulder width apart.

Step 2

Raise one knee up as high as comfortable.

Lower, then raise the other knee.

Repeat 20 times.

Breathing:

Breathe normally, inhale through the nose and exhale out the mouth.

Tips:

Use a chair to hold on to while standing. Hold on with your finger, one hand or two hands.

Don't close your eyes or hold your breath.

Raise your arms out to the sides if you need more balance.

Take it up a notch:

Lift chest and look straight ahead to make standing more challenging.

Try adding a one pound ankle weight to one ankle.

You did it! Practice makes..... you guessed it...permanent!. Don't practice sitting in a chair unless you really want to be good at sitting in a chair. Good luck!

Get Fit with Full-body workouts!

Form Trumps Weight

Because these workouts are for lowering body fat percentage, there’s no call for heavy, or even moderate weights. The body is calling on and employing so many muscles at once it really doesn’t matter. The demand is going to burn tons of calories and protect the lean mass from breaking down.

However, make sure that a complex full-body workout is eased into. There’s no reason to rush into insane full-body circuits without getting the used to these types of situations. Serious injuries can occur if a highly untrained body attempts intricate movements without having a chance to adapt. Concentrate on form first, then worry about weight, but keep it light because in the end form rids the body of far more fat than weight alone.

A Healthy Menu For

WEDNESDAY

Whole grain foods help people feel full longer, says the American Academy of Family Physicians. They recommend foods with three or more grams of fiber per serving. One cup cooked oatmeal with 2 tbsp. of raisins and 1 cup skim milk is a high fiber, whole grain breakfast. A whole grain lunch includes 2 Ryvita crackers with 2 tbsp. of peanut butter and 2 cups of cantaloupe. A light yogurt with 1/4 cup unsweetened whole grain cereal is a high protein, fiber-containing afternoon snack. For dinner dieters may enjoy 3 oz. of broiled chicken with 1/2 cup cooked quinoa, 10 asparagus spears and a tossed salad with low-fat salad dressing. Six cups of air-popped popcorn are a great way to the end the day.

http://anitahewitt.blogspot.com/2013/07/food-for-soul-ev-anita-hewitt-7313.html

Toner Tuesday With HHWN

Enjoying A Healthy Lifestyle with

 Bryant and Anita Hewitt

Tuesday, July 02, 2013

~Food To Chew On~

Tuesday – Prayer I Sharing

James 5:16 (NKJV)

Confess your trespasses to one another, and pray for one another, that you may be healed. The effective, fervent prayer of a righteous man avails much.

~Thought For The Day~

“Prayer enlarges the heart until it is capable of containing God’s gift of Himself” –Mother Teresa of Calcutta

Happy Toner Tuesday, as we continue to exercise and eat right you will see so wonderful results…. Your body is toner and your clothes are looser we are feeling great!!! 

We Know You Can Do It!!

So Happy Toner Tuesday!! J

Leg Muscle Weakness Exercise

Leg muscle weakness is a critical factor in maintaining balance in the elderly . By performing exercises that are designed to improve strength in the ankles and hips, like knee marching, you can increase your dynamic balance and thereby reduce the risk of falling.

Below I have made a great balance video that is fun and easy to do. All you need is a chair, comfortable loose fitting clothing,  and a pair of smooth bottom shoes to wear so you won't catch your feet. Read on then give it a try.

Strong hips, knees and ankles are required to archive a better state of balance. Lifting your legs up and down works on the ankles, quadriceps muscles and hips. 

An overall great leg strengthener and balance workout.

By selecting exercises that work on these areas we can improve our performance in many of the daily activities which require reaching forward, to the side or rotating around to the back.

When we raise our hip up in the air, believe it or not we are momentarily standing on one leg. This is definitely a balance exercise. The slower you go, the harder this exercise becomes.

Make sure you hold onto a chair or someone’s hand when performing this exercise if you feel at all uncomfortable with marching. For a great workout, try marching for 2 minutes. Stop if you become winded, then continue until 2 minutes has passed.

Get Fit with Full-Body Workouts!

Lower Body Workout: Flavors

Full-body workouts for trimming down aren't geared towards building lean muscle mass. Instead, they’re about burning as many calories, safely, as possibly. Because the legs and hip complex are such huge portions of the musculature, making sure they’re in every single workout, somehow, is rather important. They add tons to metabolic output.

Endless squats aren't enough. Try to add movement that requires leaving a stationary stance. Frontal, Saggital, and Transverse lunges are viable options that bring into the mix all kinds of smaller artificial muscles, keeping joints, tendons, and ligaments strong. Also, the more the lower body is asked to balance and navigate through precarious postures; large amounts of calories are burned as a result.

Upper Body Workout: Creations

The more the body is confused, the more variation it’s expected to adapt to, and the more it must fully engage the central nervous system to keep the body from falling over, the better. This means that making the upper body exercise go one way, while the lower torso is going another is a great idea!

Add some dumbbells, kettlebells, weight plates, barbells etc. and use the imagination to get in the habit of making workouts seem more like martial arts Kata’s rather than single-joint traditional gym exercises.

A Healthy Menu For

Tuesday 

The American Academy of Family Physicians recommends low-fat and fat-free dairy foods as part of a nutrient-rich diet. A calcium-rich breakfast includes 2 slices whole-wheat toast with 1 slice of low-fat cheese, a medium banana and 1 cup skim milk. A turkey sandwich--3 oz. of lean deli meat turkey on 2 slices of whole wheat bread with lettuce, tomato and mustard--with 1 oz. of pretzels and cucumber slices makes an easy lunch. Twenty almonds are a nutrient-rich afternoon snack. A heart-healthy dinner may consist of 4 oz. grilled salmon, 1 cup couscous, 1 cup steamed carrots and a tossed salad with low-fat salad dressing. A 1/2 cup of light ice cream is a 150-calorie evening snack.

http://anitahewitt.blogspot.com/2013/07/food-for-soul-ev-anita-hewitt-7213.html

Moody Monday With HHWN

Enjoying A Healthy Lifestyle with 

Bryant and Anita Hewitt

Monday, July 01, 2013 

Food To Chew On:

Monday – Caring Is Spelled P~R~A~Y~I~N~G

James 5:16 (NKJV)

 Confess your trespasses to one another, and pray for one another, that you may be healed. The effective, fervent prayer of a righteous man avails much.

Thought For The Day:

Our desire to pray is evidence that God’s answer is waiting…..~Amen~

Can you believe it is the first of July already? As we continue to eat right and exercise we  tend  to be moody at time… but don’t worry it is just your flesh crying out for the junk food… so just ignore that cry and.... 

Keep Up The Great Work!!! J 

6 Foods to Brighten Your Day

How do you boost your mood? Oreo cookies, cheesecake, Boston cream pie!! These six foods may not sound all sweet and yummy but use them creatively and you’ll be getting more bang out of your calorie count and a less stressed out mind.

1.  Peppers are packed with vitamin C, which can inhibit the production of the stress hormone cortisol. Yellow peppers have the highest levels (341mg), Red peppers have (209mg), and Green have (132mg).  

2.  Walnuts have been linked to heart health and weight control, but just a handful a day! New research from the University of Barcelona finds that nuts, along with almonds and hazelnuts, can boost levels of serotonin, a hormone that increases feelings of well-being.

3.  Chickpeas have the vitamin B called folate and in only half of a cup you get (141mg) of folate. This vitamin is n ecessary for the production of dopamine, a neuro-transmitter associated with pleasure.

4.  Sardines are an omega-3 loaded fish. Research from Ohio State University found that people who regularly consumed foods rich in omega-3 fatty acids are 20% less anxious feeling than those who do not consume them.

5.  Avocados are a must if you are stressed. Stress can deplete stores of B vitamins in our bodies.  These B vitamins are essential for the creation of serotonin. Avocados are an excellent source of B vitamins and potassium, which helps to lower blood pressure.

6. Sunflower seeds an excellent source of magnesium and a one ounce serving will give you (91mg)…you need (320mg) a day. A deficiency of magnesium can slow dopamine production, leaving you feeling stressed and anxious.

If you work hard to keep your outsides looking good, why not do the same for your insides. This doesn’t mean you can’t have any more cookies!! Eat them because you love them but, in moderation.

Get Fit with Full-Body Workouts!

Whether it’s an upper body workout or a lower body workout, heavy metabolic demand is what people who want to slim down are after. Mix the two, experiment, challenge the center of gravity, and use more than one plane of motion. Finally, as a reminder, never forget that increasing form is more important than increasing weight. With low weight and nearly infinite variability there’s no reason why this can’t be safely practiced each and every day.

Full Body Workout: Slimming

Exercise regimens that concentrate on regularly incorporating a full-body workout, with short bouts of cardio, are extremely effective in both physical conditioning, and overall health. This means creating exercises that challenge the upper and lower body, within multiple planes of motion, and force internal balance and stabilization mechanisms to come into play.

A Healthy Menu For

 MONDAY

Understanding standard serving sizes can help control calorie intake, says WIN, who suggests measuring cups and spoons as helpful tools for controlling calories. Dieters can start Monday with a nutrient-rich breakfast of 2 cups whole grain cereal with 1 cup skim milk and 1 1/4 cups whole strawberries. For lunch they may load up on fiber with 2 tbsp. hummus, 8 Triscuit crackers, 10 baby carrots and 1 container of light yogurt. A small apple with 1 tbsp. of peanut butter controls mid-afternoon hunger. A 3 oz. turkey burger on a whole wheat bun with 1 cup California-style vegetables is a simple, nutritious dinner. A toasted whole-wheat English muffin with 1 tsp. all-fruit jam makes a light evening snack.

1 Tip To Lose Belly Fat

Cut pounds of stomach fat every week by using this 1 weird old tip.

 http://anitahewitt.blogspot.com/2013/06/food-for-soul-ev-anita-hewitt-62913.html