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.