Wishing Wednesday With HHWN

Enjoying A Healthy Lifestyle With

Bryant and Anita Hewitt

 

Wednesday October 31, 2012

Food To Chew On:

Wednesday – Don’t Miss The Blessing!!

2 Corinthians 9:8 (KJV)

And God is able to make all grace abound toward you; that ye, always having all sufficiency in all things, may abound to every good work.

 

Good Day my brothers and sisters… today is a good day to jog outside or in place, touching your toes and doing some crunches… if you do just 20 minutes a day you  will get your heart rate up and going for the day. We are going to talk more about the benefits of Veggie Smoothies:

Fiber

Although fruits and vegetables are a good source of fiber, the vegetable smoothie may not be the best way for you to increase your fiber intake. An 8-ounce serving of a homemade vegetable smoothie contains 0 grams of fiber, and the bottled smoothie contains 1 to 3 grams of fiber. Fiber is an important nutrient you need for good health. Fiber helps eliminate waste from your body, as well as help with appetite control. In addition, consuming a high-fiber diet may lower your risk of developing heart disease and diabetes. You should aim for 21 to 38 grams of fiber a day.

Sodium

Compared to some vegetable juices, the vegetable smoothie is significantly lower in sodium. One serving of the homemade vegetable smoothie contains 7.5 milligrams of sodium, and the bottled smoothie has 25 milligrams. By comparison, an 8-ounce serving of various vegetable juices can have as much as 600 milligrams of sodium.

Vitamins and Minerals

As a pureed vegetable and fruit blend, the vegetable smoothie is a good source of a number of essential nutrients. One 8-ounce serving of a bottled vegetable smoothie meets 120 percent of your daily value for vitamin A, 105 percent of your daily value for vitamin C and 25 percent of your daily value for iron.

 

And if you still think you are Too Old for Health and Wellness…. Here are some more helpful tips that will help you.

1.       Get regular dental, vision and hearing checkups

 Your teeth and gums will last a lifetime if you care for them properly—that means daily brushing and flossing and getting regular dental checkups. By age 50, most people notice changes to their vision, including a gradual decline in the ability to see small print or focus on close objects. Common eye problems that can impair vision include cataracts and glaucoma. Hearing loss occurs commonly with aging, often due to exposure to loud noise.

2.       Manage stress

 Try exercise or relaxation techniques—perhaps meditation or yoga—as a means of coping. Make time for friends and social contacts and fun. Successful coping can affect our health and how we feel. Learn the role of positive thinking.

3.       Fan the flame

When it comes to sexual intimacy and aging, age is no reason to limit your sexual enjoyment. Learn about physical changes that come with aging and get suggestions to help you adjust to them, if necessary.

A Healthy Menu For

Wednesday

If the ingredients of an item are difficult to pronounce, the food item may not be a healthy choice. For breakfast, low-fat cottage cheese with sliced peaches and whole-wheat toast with margarine is a healthy start to the day. For lunch, vegetable pizza from the local pizzeria with fresh fruit salad, may be a flavorful alternative to what someone may be accustomed. For dinner, grilled salmon with roasted potatoes and roasted brussel sprouts will change anyone's mind about leafy green veggies.

 

Tremendous Tuesday With HHWN

Enjoying A Healthy Lifestyle with

Bryant and Anita Hewitt

Tuesday October 30, 2012

Food To Chew On:

Tuesday –  Embezzling God

Malachi 3:8 (KJV)

Will a man rob God? Yet ye have robbed me. But ye say, wherein have we robbed thee? In tithes and offerings.

                                                           Though For The Day:                           

We can’t out-give God. Nor can we rob Him and get away with it. Stewardship begins with the tithe, and the blessings never end!!

On this Tremendous Tuesday we are going to explore more about the goodness of fruit and veggie smoothies… How good it is to the body and how it makes you feel.

Fruit smoothies may be an easy way for you to get your daily fruit intake, but if vegetables are lacking in your diet, you may want to consider trying a vegetable smoothie. These smoothies combine various vegetables and fruits to create a nutrient-rich sweet and savory vegetable drink. Nutrition information for the vegetable smoothie varies depending on your ingredients.

Calories

The calories in your vegetable smoothie vary depending on your ingredients. A homemade smoothie that includes fruits and vegetables, plus flaxseed and protein powder, contains 63 calories per 8-ounce serving. A bottled vegetable smoothie, that also includes fruits and vegetables, contains 140 calories per 8-ounce serving. If calories are a concern, you may save a few by making your own vegetable smoothie at home and adding more vegetables than fruits.

Macronutrients

The calories in the vegetable smoothie come from its carbohydrate and protein content, with carbohydrates providing most of the calories. An 8-ounce serving of a homemade vegetable smoothie contains 0 grams of fat, 14 grams of carbohydrates and 1 gram of protein. The same size serving of a bottled vegetable smoothie contains 0 grams of fat, 33 to 34 grams of carbohydrates and 2 grams of protein. A balanced diet should get 20 to 35 percent of its calories from fat, 45 to 65 percent of its calories from carbohydrates and 10 to 35 percent of its calories from protein.

       You Are Never Too Old for Health and Wellness!!!

1. Prevent falls. We become vulnerable to falls as we age. Prevent falls and injury by removing loose carpet or throw rugs. Keep paths clear of electrical cords and clutter, and use night-lights in hallways and bathrooms. Did you know that people who walk barefoot fall more frequently? Wear shoes with good support to reduce the risk of falling.

2.       Stay up-to-date on immunizations and other health screenings. By age 50, women should begin mammography screening for breast cancer. Men can be checked for prostate cancer. Many preventive screenings are available. Those who are new to Medicare are entitled to a “Welcome to Medicare” visit and all Medicare members to an annual wellness visit. Use these visits to discuss which preventative screenings and vaccinations are due.

3.       Prevent skin cancer. As we age, our skin grows thinner; it becomes drier and less elastic. Wrinkles appear, and cuts and bruises take longer to heal. Be sure to protect your skin from the sun. Too much sun and ultraviolet rays can cause skin cancer.

 

A Healthy Menu For

Tuesday

 Buying fresh fruits in season because they will be less expensive and more flavorful. For breakfast, eating a whole-wheat bagel with low-fat cream cheese and orange juice will give anyone energy for his day. For lunch, vegetable soup with whole-grain crackers and low-fat cheese with grapes will make him feel good about his choice. For dinner, whole-wheat pasta with turkey meatballs and a tossed salad with low-fat salad dressing is a fantastic way to reward himself for eating well.

 

Munchies Monday with HHWN

Enjoying A Healthy Lifestyle with

Bryant and Anita Hewitt

Monday October 29, 2012

Food To Chew On:

Monday – Don’t Expect the Worst-Expect God

Proverbs 12:25 (KJV)

 Heaviness in the heart of man maketh it stoop: but a good word maketh it glad.

Thought For The Day:

I am determined to spend more time waiting for God than waiting for trouble.

Today we are going to talk about the benefits of Blueberry Smoothies. On this "Munchies Monday" how about munching on some Blueberries? They very good for you. We have some  interesting articles on the benefits of Blueberries.  We hope you will enjoy it as must as we did. J

The guide to healthy eating recommends you include a serving of fruit at each meal. Smoothies can be an easy and tasty way for you to meet your mealtime fruit needs. It can also be healthy if you include the right ingredients. A healthy blueberry smoothie includes 1/2 cup of fresh or frozen blueberries, 1/2 cup of low-fat vanilla yogurt, 1/2 cup of 1 percent fat milk and ice. This smoothie is low in calories, high in calcium and a good source of antioxidants.

Low in Calories

As long as you use low-fat dairy products and the fruit as its own natural sweetener, a blueberry smoothie makes a low-calorie treat. The healthy blueberry smoothie recipe contains 114 calories. If you follow a 2,000-calorie diet, the smoothie meets less than 10 percent of your daily calorie needs, plus provides you with a healthy serving of fruit and milk.

High in Calcium

Using milk and yogurt in the blueberry smoothie makes it a good source of calcium, with 207 milligrams. Adequate intakes of calcium are needed to help keep your bones healthy and strong. Most women do not get enough calcium in their diets, according to the Office of Dietary Supplements, increasing their risk of developing osteoporosis. Adults need 1,000 to 1,200 milligrams of calcium a day. One blueberry smoothie meets about 20 percent of your daily needs.

Rich in Antioxidants

Drinking a healthy blueberry smoothie may protect you against chronic diseases. Blueberries are rich in antioxidants . Antioxidants are substances in food that protect your cells against free radical damage. Free radicals are molecules produced from the breakdown of food and from contact with environmental toxins such as tobacco smoke. These molecules damage cells, increasing your risk of heart disease and cancer. The protective antioxidants in the smoothie include selenium, vitamin C, beta carotene, lutein and a small amount of vitamin E.

Good Source of Potassium

The blueberry smoothie is also a good source of potassium . Potassium is a mineral your body needs to help maintain fluid balance and normal muscle and nerve function. Including potassium-rich foods in your diet may also help lower blood pressure by decreasing the effects of sodium. The American Heart Association recommends 4,700 milligrams of potassium a day. A high-potassium diet is not for everyone. If you have a history of kidney disease or blood levels of potassium, you should talk to your doctor before increasing your potassium intake.

If you are feeling you are “Too Old for Health and Wellness..!?Never” here are some tips that will help you along the way… to a Healthier You.

1.       Quit smoking. Take this critical step to improve your health and combat aging. Smoking kills by causing cancer, strokes and heart failure. Smoking leads to erectile dysfunction in men due to atherosclerosis and to excessive wrinkling by attacking skin elasticity. Many resources are available to help you quit.

2.       Keep active. Do something to keep fit each day—something you enjoy that maintains strength, balance and flexibility and promotes cardiovascular health. Physical activity helps you stay at a healthy weight, prevent or control illness, sleep better, reduce stress, avoid falls and look and feel better, too.

3.       Eat well. Combined with physical activity, eating nutritious foods in the right amounts can help keep you healthy. Many illnesses, such as heart disease, obesity, high blood pressure, type 2 diabetes, and osteoporosis, can be prevented or controlled with dietary changes and exercise. Calcium and vitamin D supplements can help women prevent osteoporosis.

4.       Maintain a healthy weight. Extra weight increases your risk for heart disease, diabetes and high blood pressure. Use the Kaiser Permanente BMI (body mass index) calculator to find out what you should weigh for your height. Get to your healthy weight and stay there by eating right and keeping active. Replace sugary drinks with water—water is calorie free!

A Healthy Menu for

Monday

Because Monday is the start of the work and school week, a person should keep meals simple to stay on track. For breakfast, whole-grain cereal with low-fat milk and a banana is a great choice. For lunch, a person should consider a turkey sandwich on whole-wheat bread with an apple, carrot sticks and low-fat yogurt. For dinner, chicken stir-fry made with low-sodium soy sauce and frozen vegetables served with brown rice is a healthy option.

 



Strawberry Satuday with HHWN

Enjoying A Healthy Lifestyle With

Bryant and Anita Hewitt

 

Saturday October 27, 2012

Food To Chew On:

Saturday – See Through Me

2 Corinthians 5:16 King James Version (KJV)

Wherefore henceforth know we no man after the flesh: yea, though we have known Christ after the flesh, yet now henceforth know we him no more.

Thought For The Day:

Today I will see people through the eyes of Christ. ~Amen~

 

Health Benefits of Fruit Smoothies 

Today we are going to explore the Benefits of Fruit Smoothies for the next few blogs for the upcoming week: it is a great way of losing weight and regaining energy and becoming healthier, we all need that in our lives.

Fruit smoothies are a versatile way to add fruits and other healthy foods to your diet. You can buy pre-made smoothies, or you can prepare your own. The health benefits of your fruit smoothie depend on the ingredients it contains, and therefore an advantage of preparing your own fruit smoothie is that you retain control over its nutritional content. When buying a pre-made fruit smoothie, pay attention to the ingredient list to ensure that it contains the nutrients that matter to you.

Fruit smoothies are a versatile way to add fruits and other healthy foods to your diet. You can buy pre-made smoothies, or you can prepare your own. The health benefits of your fruit smoothie depend on the ingredients it contains, and therefore an advantage of preparing your own fruit smoothie is that you retain control over its nutritional content. When buying a pre-made fruit smoothie, pay attention to the ingredient list to ensure that it contains the nutrients that matter to you.

Energy

The high carbohydrate content of fruits in your smoothie provides energy to fuel your body. Bananas, strawberries, blueberries and papaya offer both simple sugars for a quick burst of energy as well as complex carbohydrates for a longer-lasting energy supply. However, according to the Centers for Disease Control and Prevention, pre-made smoothies may contain added sugars and, while this sugar provides additional energy, it may also add unwanted calories.

Antioxidants

Antioxidants are an important component of your diet because they help neutralize harmful free radicals in your cells. Fresh fruits, and berries in particular, are rich in a variety of compounds that act as antioxidants. Blueberries , for example, contain high levels of anthocyanins, compounds with antioxidant and anti-inflammatory properties, says Dr. Robert Krikorian of the University of Cincinnati Academic Health Center. Vitamin C in fresh fruits also functions as an antioxidant in your body. Here are some more tips for healthy eating:

1.       Read the label. If it contains something that you cannot pronounce and/or doesn’t sound like food, don’t eat it!

2.       Make sure to eat a well-balanced breakfast every day because no matter how busy you are you need to have the strength to carry on all day, and starting with a well-balanced breakfast will give you that strength.

 

A Healthy Menu For

Saturday

Begin the weekend with a slice of whole-wheat toast with a tablespoon of peanut butter, a cup of nonfat fruit yogurt and an orange. For lunch, have a whole-grain tuna sandwich with tomato and lettuce, a cup of low-fat cottage cheese and an apple. Spice up dinner with veggie fajitas and one-and-a-half cups of spinach salad with nonfat dressing.



Fantastic Friday With HHWN

Enjoying A Healthy Lifestyle With

Bryant and Anita Hewitt

Friday October 26, 2012

Food To Chew On:

Friday – Given To Me For You

Ephesians 3:2 (KJV)

If ye have heard of the dispensation of the grace of God which is given me to you-ward…

Thought For The Day:

“A state of mind that sees God in everything is evidence of growth in grace and a thankful heart” – Charles Q. Finney

We always hear TGIF, but every day is a Blessing.  As we plan our weekend, don’t forget to get your exercise in and be mindful on what we are eating. If we do just 30 minutes of exercise, you will fill better and also  your body will thank you … J Here are some tips that will help along the way:

1.       Finding an activity that has nothing to do with the job is the best way to relieve the stress. Whether it’s reading, a crafting hobby, or just taking out your frustrations in a run or workout, working on the balance is the best wellness tip I’ve gotten.

2.       Use a treadmill desk! Walk while you work.

3.       Meal Planning! It saves so much time and money.

A Healthy Menu For

Friday

Celebrate the end of the workweek by starting your day with two slices of whole-wheat French toast and two teaspoons of unsweetened applesauce mixed with a tablespoon of maple syrup and eight ounces of non-fat yogurt. For lunch, have a cup of low-fat cottage cheese mixed with a half cup of fruit cocktail, a salad of baby carrots and cherry tomatoes topped with a quarter cup of low-fat ranch dressing and a slice of whole-wheat bread with a teaspoon of fruit spread.

 

Thrilling Thursday with HHWN

 

Enjoying A Healthy Lifestyle With

 Bryant and Anita Hewitt

 Thursday October 25, 2012

Food To Chew On:

Thursday – Blowing on the Sails

Acts 2:2 (NKJV)

 And suddenly there came a sound from heaven, as of a rushing mighty wind, and it filled the whole house where they were sitting.

Thought For The Day:

Lord, fill the sails of the church with the wind of the Holy Spirit and begin with me. I lift my sails and am ready to receive Your Spirit!!

Today is a beautiful day…. You can go for an evening jog or walk around the park, please remember to hydrate it is so easy to get dehydrate.  If you area has water aerobics it is a great way of losing weight and also have fun in the water J. When the class is over don’t blow it with a unhealthy meal… think thin.. here are some tips that is helpful to you:

While you're in your school year... Here are a few tips from HHWN!

1.       Keep healthy snacks around. It's easy to eat healthy if you keep the Cheetos at bay and stock your dorm room with fruits and other healthy snacks. You'll be more likely to reach for these than junk food if you keep them nearby or in your backpack.

2.       Drink moderately. While college students are known for their partying, you can still have a good time without consuming all the calories that come along with binging on beer, plus you'll avoid the hangovers and other negative effects. Drink in moderation and you can have a good time without hurting your health.

A Healthy Menu For

Thursday

For breakfast on Thursday, go back to either whole grain or bran cold cereal with one-half cup of skim milk and a half a banana. Try vegetarian chili for lunch. Finish your day with three ounces of baked chicken breast with the skin removed, a half cup of wild or brown rice, a half cup of cooked carrots and peas.

Walking Wednesday with HHWN

Enjoying A Healthy Lifestyle with

Bryant and Anita Hewitt

Wednesday October 24. 2012

Food To Chew On:

Wednesday – A  Far Country in the Heart

Luke 15:31 (NKJV)

 “And he said to him, ‘Son, you are always with me, and all that I have is yours.

Thought For The Day:

“A darkened heart is a far country, for it is not by our feet but by our affections that we leave thee or return to Thee….. Augustine.

Good morning … the sun is up and shining were ever you are … it is a glorious day because you woke up to see another day. Did you do some stretching? It is as easy as touching your toes and reaching to the sky… please remember little things make great results. Today we are going to talk about controlling your Blood Pressure it is a silent killer… so we must be careful of our intake such as salts, pork, sauces and even some fruit. For those who like spices in your foods like myself … besides of using your favorite hot sauce, you can use red chili flakes, peppers or even jalapeno in a can and put it in your blender and make your own sauce and it will keep for at least for a month… we are not saying never to eat these foods but all in moderation. You must find your balance that works for you. J

                  While you're in your school year... Here are a few tips from HHWN! 

1.       Learn proper portion size. To avoid eating too much of even the healthiest foods, keep track of how much you're eating. For most people, meat servings should be about the size of a deck of cards and other servings vary by the type of food.  

2.       Vary your meals. When the cafeteria has your favorite foods daily it can be easy to return to those old favorites every day. Changing up your diet from day to day is an important part of good nutrition so take advantage of the variety of selections available to you.

A Healthy Menu For

Wednesday

For the middle of the week, beginning the day with two scrambled eggs, a slice of whole-wheat toast with a teaspoon of trans fat-free margarine and a seasonal fruit. At lunch, try a cup of minestrone soup with a side salad topped with a tablespoon of low-fat dressing. Finish your hump day with one-and-one-third cups of beef stroganoff and a cup of cooked broccoli and cauliflower topped with a tablespoon of shredded cheese.

Transformation Tuesday with HHWN



Enjoying A Healthy Lifestyle with

 Bryant and Anita Hewitt

 Tuesday October 23, 2012

Food To Chew On:

Tuesday – Come Home

Luke 15:18 (NKJV)

I will arise and go to my father, and will say to him, “Father, I have sinned against heaven and before you,

Thought For The Day:

“Softly and tenderly Jesus is calling. Calling for you and for me. Come home… come home”

As we start our day we all need to day Thank You Jesus for another day… life is so sweet and we take it so for granted. I want you to keep this in mind “eat less and move more” it is that simple … and it is always good to plan your meals the night before so you have in mind and your spirit what you are planning to eat for the day. Try to stay away from fried food and sweets... that will undo all of the morning workouts. What always work for me is to drink an 8 oz of water before each meal and you will feel full quicker and we need to listen to our bodies and Stop eating when you are at that point. You know want I always tell you eat more fruits, veggies and hydrate with H2O(Water). 

Here are some tips to handle your workplace stress:

• Take a short relaxation break. Take a few quiet minutes; close your eyes and take several deep breaths. Read the daily comics in your paper -- laughter is healthy. Send a brief email to a colleague or prospect you haven't been in touch with for a while -- chances are they need a day brightener as well. Use common sense here, don't do it while you are on deadline or in a meeting.
• Talk about it. Sometimes talking about your stress to family members or close friends is all ittakes to provide you with needed relief. Another thing to keep in mind is that many companies offer an Employee Assistance Program (EAP) where you can call to talk about your stress with a professional counselor. If your employer doesn't offer an EAP, try United Way's information line.
• Feeling stress at work isn't a sign of weakness but a sign of the times. So, add "managing stress" to your "To Do" list and ... "Work Well." 

A Healthy Menu For

Tuesday

"Dietary Approaches to Stop Hypertension" program, you will eat well and help lower your blood pressure. Begin your day with 3/4 cup of bran cereal with a banana in low-fat milk, a slice of toast and cup of orange juice. For lunch, eat a chicken salad sandwich on whole wheat with Dijon mustard, a cup of salad with a teaspoon of low-fat Italian dressing and a cup of fruit cocktail. Dinner consists of three ounces of eye of the round beef, two tablespoons of fat-free beef gravy, a cup of green beans and a small baked potato. Snack on unsalted almonds, raisins and a half cup of nonfat fruit yogurt during the day.