Move-It Monday With HHWN

 

Hewitt Health Wellness Network

Enjoying A Healthy Lifestyle with

 Bryant and Anita Hewitt

Monday December 16, 2013

Food To Chew On:

Monday – Manipulations with Fear

Romans 12:21 (NIV)

 Do not be overcome by evil, but overcome evil with good.

Though For The Day:

Today I will motivate others by pointing toward the silent strength of God’s Love…

Today is “Move-It Monday” we all need to get some more exercise in our lives. So whatever your movement is try moving for at least 20 min. each day and you will see so wonderful results…

So Let’s Get Moving!!

Beautiful Monday we are still focusing on Heart Healthy and Exercising it is truly the keys of Good Success! We Love you … Keep up the good work :)

Heart-healthy diet: Steps to prevent heart disease

Select whole grains

Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health. You can increase the amount of whole grains in a heart-healthy diet by making simple substitutions for refined grain products. Or be adventuresome and try a new whole grain, such as whole-grain couscous, quinoa or barley.

Another easy way to add whole grains to your diet is ground flaxseed. Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids, which can lower your total blood cholesterol. You can grind the seeds in a coffee grinder or food processor and stir a teaspoon of them into yogurt, applesauce or hot cereal.

Grain products to choose	Grain products to limit or avoid
Whole-wheat flour Whole-grain bread, preferably 100% whole-wheat bread or 100% whole-grain bread High-fiber cereal with 5 g or more of fiber in a serving Whole grains such as brown rice, barley and buckwheat (kasha) Whole-grain pasta Oatmeal (steel-cut or regular) Ground flaxseed	White, refined flour White bread Muffins Frozen waffles Corn bread Doughnuts Biscuits Quick breads Granola bars Cakes Pies Egg noodles Buttered popcorn High-fat snack crackers

Mind Body Fitness

Activities such as tai chi (a martial art performed in a series of slow, choreographed movements), Pilates (low-impact exercises that build core strength), and yoga are called mind/body fitness because they emphasize physical and mental strength.

"The movements [also referred to as poses or postures] strengthen your body and improve your flexibility by teaching you how to move your body and focus your mind," says Kevin W. Chen, PhD, MPH, associate professor in the Center of Integrative Medicine at the University of Maryland School of Medicine.

A Healthy Menu For

Monday

For Breakfast:

2 buckwheat pancakes*
1/4 cup maple syrup
1 tsp. margarine
1 piece of fruit
1 cup skim milk

For Lunch:

1 cup Health Valley soup
1 serving garlic pita chips*
raw vegetables with ranch dressing*

For Dinner:

Foil-wrapped fish*
1/2 cup brown rice
1 cup steamed broccoli

Sunny Saturday Tips With HHWN

 

Hewitt Health Wellness Network

Enjoying A Healthy Lifestyle with

Bryant and Anita Hewitt

Saturday, December 14, 2013

Food To Chew On:

Saturday – That’s Grace

1 Corinthians 15:10 (NIV)

 But by the grace of God I am what I am, and his grace to me was not without effect. No, I worked harder than all of them—yet not I, but the grace of God that was with me.

Thought For The Day:

Here’s a new rendition of “Amazing Grace” to sing today. “Amazing grace how sweet the sound. I often get lost, but always am found.”

It is “Sunny Saturday Tips” even though it is the fall you still need sun block  for every one…even people of color. We must protect your skin. You may not see it on the scale but you can tell from how your clothes are looser… In most cases inches comes off before you see the weight lost… It doesn’t matter if it is 2 Lbs. or 20 Lbs. you are lighter than what you were. Keep Up The Good Work!!! You Can Do It… Have a wonderful Weekend… :)

Heart-healthy diet: Steps to prevent heart disease

Although you might know that eating certain foods can increase your heart disease risk, it's often tough to change your eating habits. Whether you have years of unhealthy eating under your belt or you simply want to fine-tune your diet, here are eight heart-healthy diet tips. Once you know which foods to eat more of and which foods to limit, you'll be on your way toward a heart-healthy diet.

1. Control your portion size

How much you eat is just as important as what you eat. Overloading your plate, taking seconds and eating until you feel stuffed can lead to eating more calories, fat and cholesterol than you should. Portions served in restaurants are often more than anyone needs. Keep track of the number of servings you eat — and use proper serving sizes — to help control your portions. Eating more of low-calorie, nutrient-rich foods, such as fruits and vegetables, and less of high-calorie, high-sodium foods, such as refined, processed or fast foods, can shape up your diet as well as your heart and waistline.

A serving size is a specific amount of food, defined by common measurements such as cups, ounces or pieces. For example, one serving of pasta is 1/2 cup, or about the size of a hockey puck. A serving of meat, fish or chicken is 2 to 3 ounces, or about the size and thickness of a deck of cards. Judging serving size is a learned skill. You may need to use measuring cups and spoons or a scale until you're comfortable with your judgment.

2. Eat more vegetables and fruits

Vegetables and fruits are good sources of vitamins and minerals. Vegetables and fruits are also low in calories and rich in dietary fiber. Vegetables and fruits contain substances found in plants that may help prevent cardiovascular disease. Eating more fruits and vegetables may help you eat less high-fat foods, such as meat, cheese and snack foods.

Featuring vegetables and fruits in your diet can be easy. Keep vegetables washed and cut in your refrigerator for quick snacks. Keep fruit in a bowl in your kitchen so that you'll remember to eat it. Choose recipes that have vegetables or fruits as the main ingredient, such as vegetable stir-fry or fresh fruit mixed into salads.

Fruits and vegetables to choose	Fruits and vegetables to avoid
Fresh or frozen vegetables and fruits Low-sodium canned vegetables Canned fruit packed in juice or water	Coconut Vegetables with creamy sauces Fried or breaded vegetables Canned fruit packed in heavy syrup Frozen fruit with sugar added

Yoga and Pilates: Going for the Burn

If you're interested in burning more calories, some advanced yoga and Pilates sessions move at a faster pace. For instance, a 155-pound person can burn about 298 calories in a regular one-hour yoga class. But doing Bikram or power yoga will burn even more calories. These classes require students to hold complex poses for longer periods, offering a more intense workout. But beginning classes that teach you how to perfect a plank pose and other mind/body postures provide significant health and fitness benefits beyond a high-calorie burn.

Plus, learning the basics helps prevent injury when you move on to more advanced classes.

For example, doing tai chi's series of graceful movements engages all of the major muscle groups and joints, improving balance and strength. Pilates' emphasis on movements that strengthen the body's core helps build muscular endurance and flexibility. In general, mind/body practices help control weight, reduce blood pressure, ease stress, and improve sleep. In one study, people doing yoga lowered both their LDL (bad) cholesterol and their triglycerides more than 12 points during a three-month study.

A Healthy Menu For

Saturday & Sunday

For breakfast on Saturday and Sunday, eat two pancakes topped with a half cup of frozen berries and the applesauce, maple syrup. For lunch, try a cup of cooked whole-wheat pasta with mixed vegetables tossed with a tablespoon low-fat Italian dressing and two tablespoons of Parmesan cheese. For dinner, try baked chicken nuggets, a cup of green beans and a small baked potato with two teaspoons of trans fat-free margarine.

Thankful Tips Thursday with HHWN

 Hewitt Health Wellness

Enjoying A Healthy Lifestyle With

Bryant & Anita Hewitt

Thursday December 12, 2013

Food To Chew On:

No! No!

John 6:37

"All that the Father gives Me shall come to Me, and the one who comes to Me I will certainly not cast out.

Though For The Day:

“The soul that on Jesus hath leaned for repose I will not, I will not desert to its foes. That soul though all hell should endeavor to shake I’ll never, no never, no never forsake!”

Have a great day today!!! Do your stretching, jog in place for at least 15 minutes, eat plenty of fruit and veggies. Watch the salt intake.. it is hidden in many foods we eat such as hot sauce, lemon and celery.  If you want a little heat with your foods try red chili flakes or jalapeno you will have all the heat you need :), also try lemon pepper on your foods and Mrs. Dash it come in all flavors and salt free seasonings.   Don’t forget to drink water… there is nothing like H2O.

Working Out at Home

From Toe Reaches start position, bend knees to plant feet on wall. Peel back off floor, keeping shoulder blades down, and step feet up wall so body forms a diagonal line from feet to chest. Bend elbows and support lower back with hands; keep shoulder blades, upper arms, and head on floor. Lower left leg toward head as far as you can, keeping both legs straight and abs tight. Return to wall and lower right leg. Continue to alternate until you've completed all reps.

MAKE IT HARDER

As you lower leg, pause and pulse 2 or 3 times, moving it up and down an inch or two, before returning it back to wall. Repeat with opposite leg.

MAKE IT EASIER

Scoot body 3 to 6 inches away from wall so wall supports more weight.

Healthy Eating for Losing Weight

Find a cheering section. Social support means a lot. Programs like Jenny Craig and Weight Watchers use group support to impact weight loss and lifelong healthy eating. Seek out support—whether in the form of family, friends, or a support group—so that you can get the encouragement you need.

Healthy Meal For The Day

Thursday

For Thursday's breakfast, try a balanced breakfast of a bran muffin with yogurt, fruit and a veggie omelet. MayoClinic.com has recipes for many healthy lunch ideas including black bean burgers and chipotle ketchup. For dinner, try a Food Network Healthy Eating recipe of whole-wheat spaghetti with turkey meatballs.

Mercy Monday With HHWN

 

Hewitt Health Wellness Network

Enjoying A Healthy Lifestyle with

 Bryant and Anita Hewitt

Monday December 9, 2013

 Food To Chew On:

Monday – A Gaol or a Goal

Galatians 5:1 (KJV)

 Stand fast therefore in the liberty wherewith Christ hath made us free, and be not entangled again with the yoke of bondage.

  Thought For The Day:

Lord, forgive me for clutching my past failures. I commit myself to leave my self-incriminating gaol and dedicate myself to Your goal for my life. ~Amen~

This is the day the Lord has made and I will rejoice and be glad in it!! Every day you see another day it is a blessing. One of the best things to do is to get a good work out early in the morning. It gets your blood pumping and gives you the energy you need to complete your day. Now of course we must eat right food such as  fruits and veggies and lean meats try to stay away from red meats it take longer to digest and switch to Chicken, Fish and Turkey. Here is a cooking tip if you cook your food try steaming your meats and veggies and you can use low sodium broth, white wine and or water…. Stay away from oils and fat…. You will feel better. Remember little changes make extraordinary results….. So keep it up you are doing well and we are here to encourage you along the way … and remember one day at a time. :)

Here are some tips to handle your workplace stress:

• Exercise. We've all noticed top execs going to the gym at lunch, well there's a good reason and it's most likely stress. Maybe you can't suit up with the CEO, but you can join the local 'Y' for yoga or a swim, don running clothes in the restroom and jog around the building, or just go for a walk -- go shopping, go outside, change your environment for 30 minutes.
• Manage your time. Prioritize tasks, write them down, and enjoy crossing them off the list when they're done. Pick a level at which you will reward yourself (especially if you are unlikely to be patted on the back by someone else). Talk to your boss when the workload gets tough; the boss is there to help you make choices.
• Turn off the cell phone and email -- at least for a little while. The constant interruptions of electronic devices disrupt our workflow to a significant degree. Resist the urge to answer immediately. Only check your cell phone calls and email a few times per day. Although we have become a society of instant response, it is fine to wait a couple of hours before responding to most issues.
• Watch what you eat. Many of us compensate by eating candy, lapping up fancy coffee drinks and consuming other goodies when we're stressed. That's only a temporary feel good fix and will probably do more harm than good. By late afternoon, you will feel exhausted. Go for foods that give you real energy such as fresh fruit. Bring snacks from home; vending machines are dangerous. And occasionally, treat yourself with something you love but don't normally eat at work, such shrimp and cocktail sauce. And, okay, have a cookie just don't eat the entire package. Food isn't the only thing that can get you down. Alcohol is another outlet people use to escape the hands of stress, which could eventually lead to abuse, dependence and medical consequences. Be aware that alcohol is never the best stress management solution.

A Healthy Menu for

Monday

The Vermont Department of Health recommends starting your week with a boiled egg, a toasted whole wheat English muffin with a tablespoon of fruit spread and an orange for breakfast, a bean burrito for lunch, and three ounces of baked white fish, a cup each of zucchini and red peppers and a small baked potato for dinner.

For vegetarians, a cup of oatmeal with two tablespoons of wheat germ, an apple or pear and a cup of skim milk for breakfast. Try two cups of salad greens topped with a cup of mixed-fruit salad and a tablespoon of either balsamic or raspberry vinegar or fresh lemon juice for lunch. For dinner, eat a cup of cooked whole-wheat pasta with tomato sauce and four soy "meatballs," a cup of steamed broccoli and a half cup of orange slices. End your evening with a snack of eight tortilla chips and a quarter cup of salsa