10-second Health Tips

Healthy Living

In the fast paced world that we live in, many people do not take the time out of their day that they should to properly take care of themselves.

But many health issues can be addressed in just 10 seconds.  Check out some of these tips!

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Put your contacts in after you shower

Getting a shower while wearing your contacts can expose your eyes to infection-causing waterborne microbes.  It’s best to wait until after you shower to put them in.

Check your thyroid.

Even a mildly overactive thyroid can increase your heart disease risk by 65 percent.  A quick blood test can check your level of TSH or thyroid stimulating hormone.

Drink hot tea in the morning.

According to the International Journal of Cancer, drinking hot tea in the morning can slash your risk of kidney cancer by 15 percent.  They also suggest trying pu-erh tea instead of green or black tea, because it is better at preventing DNA damage

Recline a little.

Canadian researchers have found that keeping your body at a 90-degree angle puts a lot of strain on your spine.  Give your back a break and recline a little – the ideal angle is 45 degrees off vertical.

Get enough sleep.

British studies show that getting more than 9 hours a sleep a night or getting less than 6 hours a sleep a night, doubles your risk of an early death from any cause.  Experts always suggest that you should aim for 7 or 8 hours a night.

Eat steamed broccoli, not boiled.

By simply modifying the way that you cook your broccoli can increase the concentration of glucosinolates – compounds found to fight cancer – by 30 percent. Always steam your broccoli; boiling actually lowers the level of the compound.

Drink some wine. (Yes, we are serious!)

A recent Israeli study shows that polyphenols, the compounds found in red wine, help block fat absorption… so drink an extra glass of red wine. (or two!)

Blood Pressure Myths

Did you know that roughly one in three American adults has high blood pressure?  A staggering fact is that having untreated blood pressure can lead to further serious conditions like heart failure, stroke, heart disease and kidney failure.

But do you know the facts about high blood pressure? Or have you fallen victim to believing the many myths out there about blood pressure?

Find out more as we sift through the myths to find the facts!

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MYTH – Lower blood pressure is always better.

Low blood pressure could be a concern if it causes symptoms of dizziness, fainting or shock.  But, it is true that sometimes low blood pressure is normal for some people.

MYTH – Nervousness, sweating and lack of sleep are all symptoms.

Actually high blood pressure does not have any symptoms.  Nearly one-third of all adults who have high blood pressure do not even know that they have blood pressure issues at all.

MYTH – If you have high cholesterol, then you have high blood pressure.

While many of the same poor exercise and food choices cause both high cholesterol and high blood pressure, people can have just one or the other – or both.

MYTH – Once you are feeling better you don’t need to take your blood pressure medication anymore.

If a doctor has prescribed a blood pressure medication for your high blood pressure, you should follow their exact orders.

Outdoor Activities to Fit in this Season

Fitness for All

Not too long ago we were breaking out the shorts and t-shirts, swim suits and flip flops, and heading outdoors to make the most of the beautiful summer days.  But with only days left in the summer season, there is still time to get outdoors and take advantage of the weather, all the while getting your work outs in outdoors.

 

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Running, hiking, swimming, and playing outdoor sports are all great ways to get your daily amount of exercise, but why not try something new in these last few weeks of summer?

Snorkeling:  If you are heading to the beach or if you live at the beach, pick up a mask and snorkel and get ready for a good time and a great exercise.  Not only will you see some pretty amazing things below the water’s surface, but you will also be getting a great aerobic workout without even realizing it.

Yard sports:  Not all outdoor exercises or sports have to be organized – shoot some hoops, play a game of kickball or wiffleball or pick up a tennis racket and hit up the local courts.

Water skiing: While water skiing is a sport that you may need to work up to, there is no time like the present to give it a try.  Water skiing is a fun water sport, where you use a wide variety of muscles to participate in it and therefore it is a great summertime sport for someone looking for something new to try out.

Kayaking/Canoeing: Kayaking and canoeing are not just fun water sports, but they are also very physically challenging sports.  Experts suggest that you take your time learning how to kayak or canoe and enjoy the area in which you decide to try out your new sport.  Row for awhile, but then take a break and take in the beautiful scenery around you.

Rock climbing:  Although this sport requires the assistance of a professional, most people do not realize the amount of physical strength it takes to participate in rock climbing.  Find an experienced rock climber in your area, and give it a shot.  Before you know it, you’ll get the “hang” of it and will wonder why it took you this long to try it out.

Natural Facelift System – Product Review

This month’s product review will review the pros and cons of our very popular Natural Facelift System.

Out of all of the products we have, this is the one product that gets the most positive feedback.

This cloth mask has the eyes, nose and mouth pre-cut and the herbal remedies are pre-applied to it the mask.  After unfolding a single treatment and wearing it on your face for at least an hour, you can expect to see spa-like facial results from the very first treatment.  After using a three pack, some of our customers have reported they look years younger.

The only con is that the Natural Facelift System is not meant to sleep in, and in fact, your facial wrinkles will look as if they were ironed on if you do this.

To try the Natural Facelift System, go to: www.HealthyRevelations.com/products.asp

 

Eating Healthy: Spotlight on Zucchini

  • Zucchini are made up of more than 95 percent water and are very low in calories – only 13 calories in a half cup of raw zucchini and only 5 calories more when cooked.
  • Zucchini contains very useful amounts of folate, potassium, vitamin C and vitamin A.
  • The skin color of zucchini squash varies from very light to very dark and the darker the skin the more nutrients the zucchini contains.
  • And speaking of the skin, you shouldn’t remove the skin from a zucchini squash because the nutrients are contained in the skin.

 

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Recipe: Baked Zucchini Fries

  • 3 medium zucchini, sliced into skinny sticks
  • 2 large egg whites, beaten
  • 1/2 cup whole wheat bread crumbs
  • 2 T grated Parmesan cheese
  • 1/4 tsp dried basil
  • Pinch of dried oregano
  • 1/4 tsp garlic powder
  • Salt and pepper, to taste

Preheat oven to 425 degrees. Spray a baking sheet with cooking spray. Set aside. In a small bowl, beat egg whites with a fork until frothy. Put the breadcrumbs, basil, oregano, garlic powder and cheese on a plate. Mix well. Dip the zucchini sticks in the egg whites and then into the bread crumb mixture, make sure all sides get coated well. Place the sticks on the prepared baking sheet.

Bake at 425° for about 20 minutes or until golden brown and a little crispy. Turn over the fries half way through. Serve warm. Dip in marinara sauce.

Recipe: Easy Cheesy Zucchini Bake

2 medium-sized zucchini, cut in slices or half-moon slices
2 medium-sized yellow squash, cut in slices or half-moon slices
2-4 T chopped fresh basil (or even less, depending on how much you like the flavor of basil)
2 T thinly sliced green onion
1/2 tsp. dried thyme
3/4 tsp. garlic powder
1/2 cup + 1/2 cup low-fat white cheese (I used Pizza Cheese, which is a low-fat blend of Mozzarella, Provolone, Romano, and Parmesan)
1/2 cup coarsely grated Parmesan (I would use a little less if you only have the very finely grated Parmesan from a can)
salt and fresh ground black pepper to taste

Preheat oven to 350 degrees. Spray an 8″ x 8″ baking dish with non-stick spray. Wash the squash and cut in slices or half-moon slices. Wash basil, spin dry or dry with paper towels and finely chop. Slice green onions.Combine the sliced squash, chopped basil, sliced green onions, dried thyme, garlic powder, and both kinds of cheese and stir together until the veggies are coated with cheese and the herbs are well-distributed. Season with salt and pepper. Put the mixture in the baking dish and bake uncovered for about 25-30 minutes.When the zucchini is nearly cooked through, take the casserole dish out of the oven and sprinkle over the remaining grated cheese. Put the dish back in the oven and bake 10-15 minutes longer, or until the cheese is melted and nicely browned and zucchini is fully cooked. Serve hot.

 

Foods to Help Fight Stress!

Food for Thought

STRESS.  We all deal with it at some point in our lives.  But having too much stress in your life can be very harmful to your health and can make you more vulnerable to everything from colds to high blood pressure and even heart disease.

While there are many ways to cope with stress, eating stress-fighting foods is one good way to start.

From boosting serotonin levels to lowering stress hormones, there are a number of foods that actually counteract the impact of stress on our lives.  The following foods should be part of your diet for stress management:

 

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Complex Carbohydrates – All carbohydrates give a signal to the brain to produce that “feel good” chemical, serotonin.  To keep a steady flow of serotonin, dieticians suggest complex carbs like whole grain cereals, breads and pastas and oatmeal.

Oranges – Because they are a wealth of vitamin C, studies show that oranges are great stress-busting foods, as well as a great immune system strengthener.  Experts suggest taking 3,000 milligrams of vitamin C before a stressful event.

Fatty Fish – Omega-3 fatty acids are important to prevent surges in stress hormones, as well as protect against heart disease.  Try fatty fish like salmon or tuna for your Omega-3’s.

Black Tea – Good for lowering levels of cortisol following stressful events, many experts swear by the healing powers of black tea.  Black tea helps you to recover quickly following stresses and helps you to remain calm.

Pistachios – Chosen for their ability to soften the pre- and post-effects of stress, experts suggest eating a handful of pistachios every day to help lower blood pressure so it won’t spike when faced with stressful situations.

 

Health Food Hacks

No one ever wants to admit that their breath may not be the best smelling or even worse that they have some pretty stinky flatulence… but they are both issues that many people have to deal with, among other pesky health problems.

Fortunately there are some easy “food hacks” that will tackle bad breath, smelly gas and much more! Food is your “best weapon” when it comes to helping your body deal with some of these not-so-pleasant situations.

 

Health Food Hacks

 

 

 

 

 

 

 

 

 

 

 

 

Here are some foods that can help:

Have bad breath?  Try eating some yogurt.  According to experts, eating unsweetened yogurt can reduce the level of odor-causing hydrogen sulfide bacteria in your mouth.  Good bacteria found in yogurt, like streptococcus thermophilus and lactobacillus bulgaricus, overpowered the hydrogen sulfide and helped lower levels by more than half – helping to eliminate the smelly mouth odor.

Have acne? Indulge in some salmon.

Skip the expensive creams and treatments that say they can reduce your pimples and acne and have yourself a big plate of salmon instead!  Salmon is rich in omega-3 fatty acids which decreases inflammation.  Studies show that inflammation is one of the underlying causes of acne and pimples.

Gassy? Have some peppermint.

If you find yourself in a situation where flatulence is coming on, find a piece of peppermint and you will be in the clear – instead of clearing out a room!  Peppermint soothes inflammation and pain in the gastrointestinal tract, helping to reduce the amount of flatulence as well as the odors associated with your gas.

Can’t sleep? Try some kiwi.

Because of the high levels of antioxidants and serotonin in kiwi, many people with sleep disorders have found that eating kiwi one hour before bed will help with their insomnia.  Peoplhave increased levels of oxidative stress and low levels of serotonin can cause insomnia.  Eating kiwi counteracts this process and can help people catch their ZZZZ’s.

Understand SPF and Sun Block

In the News

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According to an About.com report, SPF is actually determined indoors by exposing human subjects to a light spectrum to determine how the light affects their skin.

The study said that sunscreen with an SPF of 15 filters 92 percent of UVB rays.  In other words, a sunscreen with a SPF of 15, will “delay the onset of sunburn in a person who would otherwise burn in 10 minutes to burn in 150 minutes. The SPF allows a person to stay out in the sun 15 times longer.”

Unfortunately there is currently no measure of UVA absorption that has been determined.  Most sunscreens offer protection from UVA and UVB rays, although the time factor that a person can stay out in the sun and not be affected by UVA rays cannot be determined like that of UVB rays.

Either way, it is extremely important to wear sunscreen of at least a SPF of 15 when you are outdoors and reapply every two- to three hours.

 

 

 

 

Easy Treadmill Workout

Fitness for All

Tired of your same old treadmill routine?  Why not spice things up this week and try this easy treadmill work out that will help you burn a quick 2,000 calories in just seven days.

 

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Day One:

Power walk – 30 minutes

Strength train – 20 minutes

Day Two:

Warm-up (walk easily, then briskly) – 3 minutes

Power walk – 2 minutes

Run fast (don’t sprint) – 2 minutes

Repeat steps 1 and 2 – 10 times

Cool down (walk easily) – 2 minutes

Day Three:

Warm-up (walk easily) – 5 minutes

Do your favorite strength-training move – 12 reps

Power walk (4-6% incline) – 3 minutes

Repeat steps 1 and 2 – 6 times

Day Four:

Warm-up (walk easily, then briskly) – 3 minutes

Power walk – 2 minutes

Run fast (don’t sprint) – 2 minutes

Repeat steps 1 and 2 – 6 times

Cool down (walk easily) – 3 minutes

Day Five: 

Repeat Day One’s Routine

Day Six:

Warm-up (Walk easily, then briskly) – 5 minutes

Power walk – 2 minutes

Run fast (don’t sprint) – 4 minutes

Repeat steps 1 and 2 – 6 times

Cool down (walk easily) – 4 minutes 

Day Seven:

Rest

Repeat this workout weekly or every other week.  Remember to mix up your workouts to keep things fresh and exciting.

 

 

Summer 101: Avoid Pesky Bugs

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Just like we have been cooped up all winter, many insects have been cooped up, too.  But now they are making their appearance known.  Researchers suggest that the best way to deal with insect bites and stings is to prevent them before they happen:

  • Apply repellents to exposed skin. Do not apply repellents directly to your face, instead spray the repellent into your hands and apply to your face that way.
  • Wear shoes when walking around outdoors.  Avoid going barefoot whenever possible.
  • Do not swat or attempt to hit a flying insect.  This will only make them mad and attack you more frequently.
  • Avoid bright colored clothes when you are outdoors for extended periods of time as insects are attracted to bright colors.
  • Try not to wear heavy smelling perfumes outdoors as insects are also attracted to the smells.