Treasure House Thursday With HHWN

 

Enjoying A Healthy Lifestyle with

Bryant and Anita Hewitt

Hewitt Health Wellness

Thursday December 19, 2013

Food To Chew On:

Thursday – The Face of God

Psalm 67:1 (KJV)

God be merciful unto us, and bless us; and cause his face to shine upon us; Selah.

Thought For The Day:

I will live today in the presence of the Lord and will be inspired and instructed by what I sense is on His face.

It is “Treasure House Thursday” there is a treasure of good Health and Wellness when you learn how to use the keys of success. The keys of success is not hard but practical …it really is one day at a time and eat less and move more… and if you mess up for one meal just do better for the next time … and stay free!!! It is that simple.. 

Have a Healthy Day and Evening. :)

 Heart-healthy diet: Steps to prevent heart disease

Reduce the sodium in your food

Eating a lot of sodium can contribute to high blood pressure, a risk factor for cardiovascular disease. Reducing sodium is an important part of a heart-healthy diet. The Department of Agriculture recommends:

• Healthy adults have no more than 2,300 milligrams (mg) of sodium a day (about a teaspoon)
• People age 51 or older, African-Americans, and people who have been diagnosed with high blood pressure, diabetes or chronic kidney disease have no more than 1,500 mg of sodium a day

Although reducing the amount of salt you add to food at the table or while cooking is a good first step, much of the salt you eat comes from canned or processed foods, such as soups and frozen dinners. Eating fresh foods and making your own soups and stews can reduce the amount of salt you eat. If you like the convenience of canned soups and prepared meals, look for ones with reduced sodium. Be wary of foods that claim to be lower in sodium because they are seasoned with sea salt instead of regular table salt — sea salt has the same nutritional value as regular salt.

Another way to reduce the amount of salt you eat is to choose your condiments carefully. Many condiments are available in reduced-sodium versions, and salt substitutes can add flavor to your food with less sodium.

Low-salt items to choose	High-salt items to avoid
Herbs and spices Salt substitutes Reduced-salt canned soups or prepared meals Reduced-salt versions of condiments, such as reduced-salt soy sauce and reduced-salt ketchup	Table salt Canned soups and prepared foods, such as frozen dinners Tomato juice Soy sauce

The health and wellness craze is nothing new in Europe where beauty and wellness business has boomed for thousands of years. The options are definitely more old world than new age and utilize some of the most atmospheric locations including the old bath houses of England and Spain, salt springs in Germany or the thermal waters of Romania. Most emphasize thermal springs, relaxation, socialization and light exercise.

2.       Tuscan Spas, Italy

Tuscany’s spa tradition dates back to Etruscan times and Italians today still enjoy the many thermal outlets, particularly in the Val d’Orcia. One of the best free options is Bagni San Filippo, in the province of Siena, that is particularly crowded on full moon nights. The hotel options at Bagno Vignoni are also popular and affordable or you can book into some of the ritzy spa resorts such as Grotta Giusti or Terme di Saturnia.

A Healthy Menu For

Thursday

For Breakfast:

1 cup whole-grain cereal with 1 Tbsp. flaxseed
1/4 cup raisins
1 cup skim milk
1/2 grapefruit

For Lunch:

1 cup black bean chili*
tossed salad with low-fat or fat-free dressing
1 piece of fruit

For Dinner:

3 ounces grilled salmon*
1/2 cup roasted potatoes*
1/2 cup steamed vegetables.

Waiting On It Wednesday With HHWN

 

Enjoying A Healthy Lifestyle with

 Bryant and Anita Hewitt

Hewitt Health Wellness Network

Wednesday December 18, 2013

Food To Chew On:

Wednesday – In The Night Watches

Psalm 63:6 (KJV)

When I remember thee upon my bed, and meditate on thee in the night watches.

Thought For The Day:

When worries awaken me, I will thank the Lord for time alone with Him, remember His grace, ask for guidance, and listen to Him as He gives me fresh insight and wisdom.

It’s Waiting On It Wednesday…. We must wait to see the results, but I promise you it is coming, if you stick to it. It is all about winning the world for Christ. And getting our bodies in shape and eating Healthier foods... and the Holidays are here and we have that day set aside for a feast, family and fun. While the only thing I can tell you is to be mindful about what you are eating and take it one day at a time. And stay free.

Enjoy the holidays with HHWN!! :)

Heart-healthy diet: Steps to prevent heart disease

1.    Choose low-fat protein sources

2.        

Lean meat, poultry and fish, low-fat dairy products, and egg whites or egg substitutes are some of your best sources of protein. But be careful to choose lower fat options, such as skim milk rather than whole milk and skinless chicken breasts rather than fried chicken patties.

Fish is another good alternative to high-fat meats. And certain types of fish are rich in omega-3 fatty acids, which can lower blood fats called triglycerides. You'll find the highest amounts of omega-3 fatty acids in cold-water fish, such as salmon, mackerel and herring. Other sources are flaxseed, walnuts, soybeans and canola oil.

Legumes — beans, peas and lentils — also are good sources of protein and contain less fat and no cholesterol, making them good substitutes for meat. Substituting plant protein for animal protein — for example, a soy or bean burger for a hamburger — will reduce your fat and cholesterol intake.

Proteins to choose	Proteins to limit or avoid
Low-fat dairy products such as skim or low-fat (1%) milk, yogurt and cheese Egg whites or egg substitutes Fish, especially fatty, cold-water fish, such as salmon Skinless poultry Legumes Soybeans and soy products, for example, soy burgers and tofu Lean ground meats	Full-fat milk and other dairy products Organ meats, such as liver Egg yolks Fatty and marbled meats Spareribs Cold cuts Hot dogs and sausages Bacon Fried or breaded meats

Top Health and Wellness spas in the world.

The health and wellness craze is nothing new in Europe where beauty and wellness business has boomed for thousands of years. The options are definitely more old world than new age and utilize some of the most atmospheric locations including the old bath houses of England and Spain, salt springs in Germany or the thermal waters of Romania. Most emphasize thermal springs, relaxation, socialization and light exercise.

1.       Hévíz, Hungary

Budapest is known as the spa capital of the world, thanks to 100 hot springs that bubble up through the city. While locals use the baths built on them as an every day ritual they usually vacation at Hévíz, Europe’s largest thermal lake. It is filled with mineral-rich water and the thick mud beneath is said to soothe everything from rheumatic ailments to skin conditions. There are plenty of choices for packages and visits should you come.

For Breakfast:

1/2 cup egg substitute with mixed veggies
1 slice soy cheese
1 slice whole-wheat toast
1 cup skim milk

For Lunch:

3 ounces left-over roast beef
1 small whole-grain bagel
sliced tomato with lettuce
1 piece of fruit

For Dinner:

3 ounces Crock Pot roast*
1 small dinner roll
1 tsp. margarine
1 small piece of peach cobbler.

 

Type Walk Tuesday With HHWN

 

Hewitt Health Wellness

Enjoying A Healthy Lifestyle with

 Bryant and Anita Hewitt

Tuesday December 17, 2013

Food To Chew On:

Tuesday – Keep the Communication Lines Open

Psalm 62:1 (KJV)

Truly my soul waiteth upon God: from him cometh my salvation.

Thought The Day:

Daily silence in the Lord’s presence provides silent strength.

Today is “Type Walk Tuesday,” sometimes we feel like we are walking on a type rope, but you fall off, just pick yourself up and keep on walking you will make your goals just stay focus. As we get in shape .. Mind, Body, and Soul.. we will “Touch” others… We can share our victories on how we made it… and you can encourage them too… If I can do it, you can too….

As we focus on Heart Healthy, Spas and Exercise.:)

Heart-healthy diet:  Steps to prevent heart disease

 Limit unhealthy fats and cholesterol

Limiting how much saturated and trans fats you eat is an important step to reduce your blood cholesterol and lower your risk of coronary artery disease. A high blood cholesterol level can lead to a buildup of plaques in your arteries, called atherosclerosis, which can increase your risk of heart attack and stroke.

The American Heart Association offers these guidelines for how much fat and cholesterol to include in a heart-healthy diet:

Type of fat	Recommendation
Saturated fat	Less than 7% of your total daily calories, or less than 14 g of saturated fat if you follow a 2,000-calorie-a-day diet
Trans fat	Less than 1% of your total daily calories, or less than 2 g of trans fat if you follow a 2,000-calorie-a-day diet
Cholesterol	Less than 300 mg a day for healthy adults; less than 200 mg a day for adults with high levels of LDL ("bad") cholesterol or those who are taking cholesterol-lowering medication

The best way to reduce saturated and trans fats in your diet is to limit the amount of solid fats — butter, margarine and shortening — you add to food when cooking and serving. You can also reduce the amount of saturated fat in your diet by trimming fat off your meat or choosing lean meats with less than 10 percent fat.

You can also use low-fat substitutions when possible for a heart-healthy diet. For example, top your baked potato with salsa or low-fat yogurt rather than butter, or use low-sugar fruit spread on your toast instead of margarine.

You may also want to check the food labels of some cookies, crackers and chips. Many of these snacks — even those labeled "reduced fat" — may be made with oils containing trans fats. One clue that a food has some trans-fat in it is the phrase "partially hydrogenated" in the ingredient list.

When you do use fats, choose monounsaturated fats, such as olive oil or canola oil. Polyunsaturated fats, found in nuts and seeds, also are good choices for a heart-healthy diet. When used in place of saturated fat, monounsaturated and polyunsaturated fats may help lower your total blood cholesterol. But moderation is essential. All types of fat are high in calories.

Fats to choose	Fats to limit
Olive oil Canola oil Margarine that's free of trans fats Cholesterol-lowering margarine, such as Benecol, Promise Active or Smart Balance	Butter Lard Bacon fat Gravy Cream sauce Nondairy creamers Hydrogenated margarine and shortening Cocoa butter, found in chocolate Coconut, palm, cottonseed and palm-kernel oils

A Healthy Menu For

Tuesday

For Breakfast:

1 blueberry banana muffin*
1 tsp. margarine
1 piece of fruit
1 cup skim milk

For Lunch:

1 vegetable wrap*
1 cup grapes

For Dinner:

pasta w/sauce*
tossed salad with low-fat or fat-free dressing
slice of bread.