Study Saturday With HHWN

Enjoying A Healthy Lifestyle with

 Bryant and Anita Hewitt

Saturday December 8,2012

Food To Chew On:

Saturday – The Fullness of Christ

Luke 1:38 (KJV)

 And Mary said, Behold the handmaid of the Lord; be it unto me according to thy word. And the angel departed from her.

Thought For The Day:

“Oh, come to us, abide with us, our Lord Emmanuel!” (taken from “O Little Town of  Bethlehem”).

As we continue to learn how to eat and exercise for life, there is a freedom that comes with it… Knowledge is Power!!! So be good to yourself this weekend! Enjoy your Freedom!! J

12 Surprising Ways to Beat Diabetes

Steer Clear of Creepy Chemicals

Before your toss a bottle of moisturizer or nail polish into your shopping basket, check the label for any compound ending in “phthalate.” Phthalates are a group of chemicals found in personal care products such as some soaps, hair sprays, perfumes, moisturizers, and nail polishes that can mess with your hormone levels. People with higher concentrations of phthalates in their bodies have a higher risk for developing diabetes than those with lower levels of the chemical, according to recent studies published in Diabetes Care and Environmental Health Perspectives. Researchers suggest that some phthalates mess with the production of insulin in the pancreas.

Exercising Tips:

Swiss Ball Side Crunch

 Make sure the ball is in a stable position and crunch up as high as you can to bring your elbow toward your hip.

Crossover Crunch

Bring one shoulder toward the opposite knee, holding your arms in a fixed position.

(Obliques) Sets X Reps

Swiss Ball Side Crunch

3 X 20-30

Crossover Crunch

3 X 20-30

A Healthy Menu For

Saturday

For breakfast choose 1 hard-cooked egg, 2 slices whole grain toast, 1 tsp. soft margarine, 4 oz. low fat yogurt and ½ cup blueberries. Lunchtime includes ¾ cup shrimp salad, one medium tomato, 1 breadstick and 1 small peach. For dinner enjoy 3 oz. broiled sole, ½ cup brown rice, ½ cup cooked carrots and 4 oz. sugar-free chocolate pudding.

Finally Friday With HHWN

Enjoying A Healthy Lifestyle with

Bryant and Anita Hewitt

 

Friday December 7, 2012

Food To Chew On:

Friday – Make That Call!!

1 Thessalonians 3:2 (KJV)

 And sent Timotheus, our brother, and minister of God, and our fellowlabourer in the gospel of Christ, to establish you, and to comfort you concerning your faith:

Thought For The Day:

It’s the little things we do that encourage people with their big problems…..

I know you always hear TGIF (Thank God It’s Friday) and sometimes we can say “Finally It’s Friday!!” It is the end of a long week and we have been on top of our intake and doing our work-outs… don’t forget to stay on it during the weekend … and I promise you, you will see some wonderful results if you stick with it!!! J

12 Surprising Ways to Beat Diabetes

Mix Cardio and Weights

Regular sweat sessions strengthen your defenses against a range of diseases, and diabetes is no exception. Dedicating 300 minutes a week—the equivalent of doing five one-hour workouts—can lower your risk for type 2 diabetes by 59 percent, according to a Harvard University study. What’s more, study participants who mixed both weight training and cardio into their workouts had a lower risk compared to those who did only one or the other. Researchers suggest that each type of exercise improves insulin sensitivity in its own way.

Exercising Tips:

Cable Crunch

  Round your back by contracting your abs as you bring the rope down without changing the placement of your hands.

Decline Crunch w/ Plate

  Curl up high but go down only to where your lower back barely touches the pad.  Adjust the bench angle to increase/decrease difficulty.  Keep your head and neck aligned with your spine throughout the exercise.

(Upper Abs)

Sets X Reps

Cable Crunch

3 X 10-12

Decline Crunch w/ Plate

3 X 10-12

A Healthy Menu For

Friday

Your breakfast choices include 2 small buckwheat pancakes, 1 tbsp. sugar-free syrup, 1 cup nonfat milk with coffee or tea. For lunch enjoy a chef salad with 2 oz. ham and low fat cheese, 2 tbsp. low fat salad dressing, 1 small orange and 4 oz. low fat yogurt. Dinner includes 1 cup angel hair pasta, ½ cup spaghetti with meat sauce, ½ cup applesauce and 1 cup nonfat milk.

Testify Thursday With HHWN

Enjoying A Healthy Lifestyle with

 Bryant and Anita Hewitt

Thursday December 6, 2012

Food To Chew On:

Thursday – Christ Makes Up the Deficit

1 John 2:6 (KJV)

He that saith he abideth in him ought himself also so to walk, even as he walked.

Thought For The Day:

“Give and it will be given to you: good measures, pressed down, shaken together and running over” (Luke 6:38)

It is a great morning on “Testify Thursday”. We really can give our testimony on how good we feel from just doing little things as of waiting our intake and exercising.. that is a testimony all by itself!!  J So be encourage you are doing Great!!!

12 Surprising Ways to Beat Diabetes

Slow Down Your Spoon

Driving down your diabetes risk isn’t just about what you eat; it’s about how you eat. People who inhale their meals are two and a half times more likely to develop type 2 diabetes than those who pace themselves at mealtime, according to Lithuanian researchers. Study participants who ate the fastest also had higher BMIs compared with slower eaters.

Exercising Tips:

Walkaway Ab Workout

                                                           Hip Ups:

 Lift your hips off the floor by pushing your heels toward the ceiling in a small, controlled range of motion.

 (Lower Abs)

                                                    Reverse Crunches

Use your lower abs to roll your pelvis backward and raise your hips off the floor, bringing your knees over your chest. Keep your hands on the floor for stabilization.

Sets X Reps

Hip Ups

3 X 20-30

Reverse Crunches

3 X 20-30

 

A Healthy Menu For

Thursday

 

For breakfast, choose 1 cup All Bran cereal topped with 1 small, sliced banana, 1 cup nonfat milk and coffee or tea with a sugar substitute. Lunch can include a turkey sandwich, 1 cup tossed green salad with 1 Tbsp. olive oil and vinegar and a baked apple. Your dinner meal includes 1 cup lentil soup, 6 saltine crackers and 1 cup nonfat milk. For dessert, try one small slice angel food cake and ½ cup strawberries.

Whimsical Wednesday With HHWN

Enjoying A Healthy Lifestyle with

Bryant and Anita Hewitt

 

Wednesday December 5, 2012

Food To Chew On:

Wednesday – You’re Not on Your Own

2 Peter 1:2 (KJV)

 Grace and peace be multiplied unto you through the knowledge of God, and of Jesus our Lord.

 

Thought For The Day:

Thank You for the privilege of living this day to the fullest in Your all powerful name, Amen I’m not on my own.

Whimsical Wednesday, just a play on words this morning … Now let’s focus on HHWN… Eating Right and Exercise…. And you will see some wonderful results… Remember You Can Do It… J

12 Surprising Ways to Beat Diabetes

Don’t Miss Out on Magnesium

Adding more whole grains, beans, nuts, and leafy green veggies to your plate can help you take in more magnesium. Getting at least 100 mg of the mineral a day (from food or supplements) decreases your risk for developing diabetes by 14 percent, according to a research review published in the Journal of Internal Medicine. And it’s pretty easy to rack up the recommended amount. An ounce of peanuts contains about 50 mg of magnesium, a cup of black beans has 120 mg, and a cup of cooked spinach packs 157 mg.

 

Exercising Tips:

Oblique Cable Crunch

 Use your obliques to bring one elbow to the opposite knee as you crunch down.

Oblique Hanging Knee Raises

 Knees should be lifted as high as you can while twisting to each side without swinging; glutes should come forward. 

Day Six (Obliques)	Sets X Reps
Oblique Cable Crunch	3 X 10-12
Oblique Hanging Knee Raise	3 X 10-12

A Healthy Menu For

Wednesday

For breakfast select one lowfat blueberry waffle, 2 tbsp. sugar-free syrup, ½ cup fresh raspberries and 1 cup nonfat milk. Enjoy coffee or tea sweetened with a sugar substitute, too. Your lunch meal includes 2 scrambled eggs, 1 oz. low fat cheese, 1 slice of toasted whole grain bread and 1 tsp. soft margarine and ½ cup fresh pineapple. For dinner, choose 3 oz. broiled salmon, ½ quinoa, ½ cup broccoli and cauliflower mix. Have 4 oz. low fat yogurt with ½ cup sliced strawberries for dessert.

Tropical Tuesday With HHWN

Enjoying A Healthy Lifestyle with

 Bryant and Anita Hewitt

 



Tuesday December 4, 2012

Food To Chew On:

Tuesday – An Up-to-Date Question  

Hebrews 7:25 (KJV)

 Wherefore he is able also to save them to the uttermost that come unto God by him, seeing he ever liveth to make intercession for them.

Thought For The Day

The source of our Christmas joy is that out of sheer love Christ saved us. Rejoice!! Think of what Christ had saved you from and saved you for!!

Happy Tropical Tuesday!! Just think as we keep-up the good work by spring or summer time we can go to any one of the Tropical Island and sport that swimming suit you always wanted to wear… if that isn’t incentive,  I don’t know what else is!!!  J So Keep Eating Right and Exercise and you will get there!!!  

12 Surprising Ways to Beat Diabetes

Switch to Brown Rice

The more white rice you eat on a regular basis, the greater your risk will be for developing type 2 diabetes, according to Harvard School of Public Health researchers who studied the trend in both Asian countries (China and Japan) and Western countries (the United States and Australia). Their study showed that each 158 g (about 2/3 cup) serving of rice increased risk by 10 percent. Because Asian countries eat an average of four portions of white rice a day, researchers believe they are at particularly high risk for developing diabetes. The scientists suggest that people who fill up on white rice aren’t taking in as many diabetes-fighting nutrients, like fiber, magnesium, and vitamins, as they would be if they ate brown rice.

White rice also has a bigger effect on blood sugar because it breaks down more quickly than brown rice. To help your body recover from insulin resistance, opt for carbs that release sugar into your blood more slowly, advises Barnard. Beans, fruit, non-starchy vegetables, and whole grains are good examples.

Exercising Tips:

 Straight-Leg Crunch

  Reach up to bring your shoulder blades off the floor in a fairly small range of motion.  Your hands don’t have to touch your feet.

Feet Up Crunch

 With your feet up, curl to lift your shoulder blades a few inches off the floor, pressing your low back into the floor at the same time.

A Healthy Menu For

Tuesday

For breakfast, eat 1 cup raisin bran cereal with 1 cup nonfat milk, 1 cup blackberries. Enjoy this with coffee or tea with a sugar substitute. Lunch consists of a grilled tomato and cheese sandwich on whole grain bread, 2 celery stalks served with 2 tbsp. chunky salsa for dipping. Add 1 cup red seedless grapes for dessert. For dinner, choose 3 oz. pork tenderloin, 1 cup boiled kale, 1 cup nonfat milk and ½ a red grapefruit. If you are hungry later in the evening, enjoy 3 cups air-popped popcorn.

 

Money Monday With HHWN

Enjoying A Healthy Lifestyle with

 Bryant and Anita Hewitt

 

Monday December 3, 2012

Food To Chew On:

Monday – Out of The Comfortable Nest

Deuteronomy 32:11-12 (KJV)

 As an eagle stirreth up her nest, fluttereth over her young, spreadeth abroad her wings, taketh them, beareth them on her wings:  So the Lord alone did lead him, and there was no strange god with him.

 

Thought For The Day:

“What is life for? To teach us to fly, to teach us to exercise our half-fledged wings in short flight that may prepare us for and make possible for us to take longer flights until we are able to graduate to being mature eagles.” – G. Campbell

Happy Money Monday!! If you have any means of income it is a blessing… It could always be worst if it wasn’t for the Grace of God!! As we stay on our regiment of eating healthy and exercising, we will save a boat load of money on food and clothes and of course our health… and who doesn’t need extra money???

12 Surprising Ways to Beat Diabetes

Scale Back on Animal Fat

If you’ve just been diagnosed with diabetes or pre-diabetes, cutting out fat is more important than saying no to sugar, says Barnard. Here’s why: Carbohydrates break down into glucose when they hit the blood stream. Your muscles soak up most of this sugar and use it as fuel. But in order for glucose to get inside muscle cells, it needs insulin to “unlock the door,” Barnard explains. When you have diabetes, those locks get gummed up with tiny fat particles called intramyocellular lipids. Your cells start to resist insulin, and sugar piles up in the blood stream.

To drain the fat out of these cells and repair your body’s ability to process sugar, Barnard suggests temporarily taking meat, fish, dairy, and eggs out of your diet and limiting the amount of vegetable oils you consume (look for foods with no more than 2 to 4 g of fat per serving). Type 2 diabetics who followed a low-fat vegan diet for 22 weeks lowered their A1C—a measure of blood sugar control—and reduced their diabetes medications more than study participants who ate an American Diabetes Association-approved diet, which allows non-fat dairy, lean meats, poultry, and fish, according to research published in Diabetes Care.

Exercising Tips:

Hanging Knee Raises 

 Knees should be lifted as high as you can without swinging; glutes should come forward.  To make it harder straighten your legs.

Reverse Crunch on Incline Board

   Curl your glutes and lower back off the bench, crunching your abs as you bring your knees over your chest.

Day Four (Lower Abs)

Sets X Reps

Hanging Knee Raises

3 X 10-12

Reverse Crunch on Incline Board

3 X 10-12

A Healthy Menu For

Monday

Enjoy a breakfast of 1 whole wheat English muffin with 1 tsp. soft margarine and 1 tsp. no sugar jam, 1 small orange, 1 cup nonfat milk and coffee or tea with a sugar substitute. For lunch, choose ½ cup tuna on whole wheat pita bread, 1 tsp. low fat mayonnaise, ½ cup green beans and ½ cup fresh blueberries. For dinner, have 3 oz. orange roughy, ½ cup roasted new potatoes, 1 small banana and 1 cup nonfat milk.

Sensual Saturday With HHWN

Enjoying A Healthy Lifestyle with

Bryant and Anita Hewitt

 

Saturday December 1, 2012

Food To Chew On

Saturday – One Day at a Time

Deuteronomy 30:11,19 (KJV)

 For this commandment which I command thee this day, it is not hidden from thee, neither is it far off. I call heaven and earth to record this day against you, that I have set before you life and death, blessing and cursing: therefore choose life, that both thou and thy seed may live…

Thought For The Day

“Yesterday is already a dream and tomorrow is only a vision. But today, will-lived makes every yesterday a dream of happiness and every tomorrow a vision of hope.” –Author Unknown 

Sensual Saturday is exactly what it means…Yes as you continue to lose weight. You will feel sexy, good about yourself and have a new attitude!! When you lose weight it activates cells in your body that will tap into the sensual side of all of us.

Have a Healthy Weekend!!! J

Take Down Diabetes

Newsflash: It doesn’t take an intense sweet tooth to develop type 2 diabetes, and cutting back on cookies and candy isn’t necessarily enough to keep you disease-free. “High blood sugar is not the cause of diabetes; it’s a sign that you have diabetes,” explains Neal Barnard, MD, an associate professor at the George Washington University School of Medicine and author of Dr. Neal Barnard’s Program for Reversing Diabetes. Sugar builds up in the blood when your body stops processing it correctly. And some surprising factors, like your work schedule, sleeping patterns, and even the type of shampoo you buy, could be to blame. Read on to discover some surprising ways to reduce your risk for developing a disease that can lead to kidney failure, blindness, heart disease, and stroke.

Exercising Tips:

Swiss Ball Side Crunch

 Make sure the ball is in a stable position and crunch up as high as you can to bring your elbow toward your hip.

Crossover Crunch

  Bring one shoulder toward the opposite knee, holding your arms in a fixed position..

Day Three (Obliques) Sets X Reps  

Swiss Ball Side Crunch

3 X 20-30

Crossover Crunch

3 X 20-30

A Healthy Menu For

Saturday

For breakfast, enjoy 4 oz. of oatmeal with 1 tsp. soft margarine, 1 medium apple, 1 cup nonfat milk and coffee or tea with a sugar substitute. Your lunch meal includes a chicken sandwich on 2 slices whole wheat bread, 1 tsp. low fat mayonnaise, 6 oz. baby carrots and ½ cup sliced strawberries. For dinner, choose 3 oz. roast beef, ½ cup roasted asparagus, 1 small wedge of cantaloupe and 4 oz. low fat yogurt.