Archive for October, 2016

Slimming Foods for Fall

Fall can be time for festivals, pumpkin patches, get togethers, football games and many more events where food plays a huge role in the activities of the day.  If you are like most people you want to watch what you eat during the fall season, as you know that the holidays are just around the corner – which means more overeating!

But, even though fall is synonymous with fattening foods there are some fall food items that can actually help you to slim down.

slimming foods

One of these foods is the apple.  Apples are low in calories and high in fiber (95 calories and 4 grams of fiber per medium fruit) and are great tasting!  In a recent study, dried apples have been found to help people lose weight and lower their cholesterol.

Another great fall slimming food is the squash (and who doesn’t love squash from butternut to acorn?)  Just one cup of cooked squash packs 214 percent of the recommended daily value for vitamin A and a third of your recommended daily dose of vitamin C.  Squash are also only 80 calories per cup –compared to its more fattening fall friend the sweet potato at 180 calories per cup.

A good way to add squash to your existing soups and stews is to puree the squash, so you are adding texture and creaminess to your food, without adding all of the extra calories.

Broccoli is another great fall slimming food – a cup of broccoli is just 31 calories and 2.4 grams of fiber.  Plus experts say that when you add fresh vegetables to any food you tend to eat fewer calories so you can add broccoli to virtually any meal to decrease your caloric intake.

Lastly, there is kale.  These days dark, leafy vegetables like kale are the go-to when you are talking about healthy foods.  Kale is packed with vitamin A, loads of fiber and isothiocyanates that help your body to detoxify.

A Little Bit About Fats…

Those people looking to understand what dieticians are talking about when they compare good fats to bad fats will not find these terms on food labels.  Instead you will see words like polyunsaturated and trans fats.  Here is a brief explanation of those fats and how they affect your body.

fats

Saturated Fats

Saturated fats are the fats that stay solid at room temperature, such as lard, coconut oil and cow butter. Saturated fats are what dieticians consider “bad fats” because they raise your bad cholesterol level, thereby raising your total cholesterol level. People whose diet consists of many foods high in saturated fats typically are at a higher risk of heart attack, stroke and cardiovascular disease.

Monounsaturated Fats

Monounsaturated fats have a lower melting temperature than saturated fats, which means that they do not stay solid at room temperature.  These types of fats can be found in: peanut oil, olive oil, nuts and avocados. Monounsaturated fats are what dieticians consider the“good fats” that lower bad cholesterol without lowering your levels of good cholesterol.  In addition, monounsaturated fats help to prevent against cardiovascular disease.

Polyunsaturated Fats

Polyunsaturated fats are fats that can stay liquid even at lower temperatures, such as corn oil and sunflower oil.  Polyunsaturated fats are also found in soybeans, fish, fish oil and in grain products.Dieticians consider polyunsaturated fats the “good fats” as they lower cholesterol and they help prevent cardiovascular disease by lowering the amount of fat in the blood.

Trans Fats

 Trans fats are man-made fats that are created during the hydrogenation process.  These types of fats are unnatural and toxic to your body.  Trans fats are abundant in packaged and processed foods. Dieticians consider trans fats the “bad fats” as they can cause cancer, diabetes, obesity, birth defects, low birth weight babies, and sterility.

Signs, Symptoms and Risks of Breast Cancer

October is Breast Cancer Awareness Month and because it is one of the most common cancers in the United States we offer these facts, symptoms, signs, possible causes and your risks of having breast cancer.

breast cancer 2

BREAST CANCER FACTS:

  • One in eight women will be diagnosed with breast cancer in their lifetime.
  • Breast cancer is the second leading cause of death among women.
  • Each year it is estimated that more than 220,000 women in the United States will be diagnosed with breast cancer and more than 40,000 will die.

 

CAUSES:

While there is no clear answer to what causes breast cancer, researchers have identified things that can increase your risk of breast cancer.

 

BREAST CANCER SIGNS AND SYMPTOMS:

  • A lump in the breast or thickening that feels different than regular tissue.
  • Discharge from the nipple.
  • Change in size or shape of your breast.
  • Changes to the skin of the breast, including dimpling.
  • Redness of the skin of the breast.

 

RISKS:

  • Being female.
  • Increasing age.
  • A personal history of breast cancer.
  • A family history of breast cancer.
  • Inherited genes that cause breast cancer.
  • Radiation exposure.
  • Obesity.
  • Beginning your period at a young age.
  • Beginning menopause at an older age.
  • Drinking alcohol.

 

Having children later in life or not at all.

Burn some fat with these great workouts!

Even though sweater and parka weather is upon us, ‘tis the season to sculpt away that unwanted fat… because let’s be honest any season is the perfect time to sculpt away that unwanted fat, right?

In order to fight fat and sculpt, you need to target your biggest problem areas – like your glutes, thighs, and love handles. Follow these fat-busting moves to get in the best shape this season (or any season!)

exercise

Problem – Under arm jiggle

Solution – Tricep dips

Sit on the floor or a bench with knees bent at 90 degrees and palms facing out, behind you. Raise your body up and down, dipping your rear until it hovers just above the ground. Keep your elbows pointed straight behind you, and you should feel it in your triceps. Do for 60 seconds, and repeat three times.

 

Problem – Inner thigh jiggle

Solution – Sumo squat

With a dumbbell in each hand, stand with feet hip-width apart, knees slightly bent, and toes pointed out. Keeping a tall spine, stand up straight, bringing your right foot to meet your left. Then, return to low squat position. Repeat for 20 to 25 reps; do 3 or 4 sets.

 

Problem – Love handles

Solution – Side forearm plank

Start with a traditional forearm plank, elbows under shoulders and forearms parallel, abdominals engaged. Slide your palms toward your centerline so your thumb and forefingers connect. Then stack your left hip on your right, placing your left palm on your left hip. Use your abs and pull your navel to your spine as you press your shins and thighs together. Reach your left (or top) arm up to the sky to open your chest while you press your hip up. Press up 10 times. Repeat on right side.

Legs and Arms Natural Sculpting Secret

Product Review

This month’s product review will review the pros and cons of our very popular Legs & Arms Natural Sculpting System. Out of all of the products we have, this is the one product takes the longest and most amount of treatments to be effective.

Each pair is pre-cut and the herbal remedies are pre-applied to it.  After taking a hot shower, just unfold each pair and place it on your legs or arms (not both at the same time).  Most people need six pairs to get really good results on their legs, thighs and/or buttocks area.  (Note: The arms area is not as stubborn as the legs.)

It is rare that you’d see any results from one pair, but as far as the effectiveness of our Legs & Arms NSS, you will see results if you are patient enough to wait and use each of the six pairs as instructed and on schedule (every 3 days).

This might sound a bit like a negative review, but as you know by now, we are not in the business of misleading anyone and if you can stand to wait and use each pair as instructed, you’ll see a significant reduction in fat, cellulite, stretch marks and even loose skin.

To try the Legs & Arms Natural Sculpting System, go to: www.HealthyRevelations.com/products.asp

Spotlight on: Pumpkins

Eating Healthy

  • One thing that many people do not know about pumpkins is that they are made up of 90 percent water.
  • Pumpkins also contain other great nutritional aspects including potassium and vitamin A.
  • The bright orange color of pumpkins also tells us that they are a great source of the important antioxidant, beta carotene.
  • Research has indicated that diets rich in beta carotene may reduce the risk of developing certain types of cancer and protects against heart disease. It also prevents some degenerative aspects of aging.

Pumpkin Soup

  • 6 cups chicken stock
  • 1 ½ teaspoons salt
  • 4 cups pumpkin puree
  • 1 teaspoon chopped fresh parsley
  • 1 cup chopped onion
  • ½ teaspoon chopped fresh thyme
  • 1 clove garlic, minced
  • ½ cup heavy whipping cream
  • 5 whole black peppercorns

Heat stock, salt, pumpkin, onion, thyme, garlic, and peppercorns.  Bring to a boil; reduce heat to low, simmer for 30 minutes uncovered.  Puree the soup in small batches (1 cup at a time) using a food processor or blender.  Return to pan and bring to boil again.  Reduce heat to low, and simmer for another 30 minutes, uncovered.  Stir in heavy cream.  Pour into soup bowls and garnish with fresh parsley.

 

Recipe: Traditional Pumpkin Pie

  • 1 ¾ cups (one 15oz. can) unsweetened pumpkin puree
  • ¾ cup light brown sugar, packed
  • 2 teaspoons ground ginger
  • 1 ½ teaspoons ground cinnamon
  • ½ teaspoon salt
  • 2/3 cup milk
  • 2/3 cup heavy cream
  • 3 large eggs
  • 1 teaspoon vanilla extract

(For crust us a pre-made store bought crust or a homemade crust)

In a small heavy saucepan, stir the pumpkin, brown sugar, spices and salt together until mixed.  Bring the mixture to a simmer, stirring constantly.  Reduce the heat to low and cook, stirring constantly, for 3 to 5 minutes or until thick and shiny.  Scrape the mixture into a mixer or food processor for 1 minute. With the motor on, add the milk and cream, mixing until incorporated completely.  Add the eggs one at a time, mixing just to incorporate, about 5 seconds after each egg.  When you add the last egg, also add the vanilla. Pour the mixture into the prepared pie shell.  Bake the pie for 50 – 60 minutes at 375 degrees.  It is done when a knife inserted between the sides and center comes out almost clean. Cool on a wire rack.

Awareness 101: Ward off Breast Cancer

In support of October’s Breast Cancer Awareness Month, the American Institute for Cancer Research recently estimated that nearly 40 percent of breast cancer can be prevented if all women would follow these four simple lifestyle changes.

breast cancer

  1. Have one alcoholic drink per day, MAX – abstaining is even better although.
  2. Get moving for at least 30 minutes per day – besides helping you to keep a healthy weight, exercise will also help boost your immune system and keep your hormones in check.
  3. Watch your body weight and keep it down – fat cells produce estrogen which can only fuel some cancers.
  4. If you have a baby and breastfeed, try to breastfeed exclusively for 6 months – this in and of itself can reduce your risk of getting breast cancer by 60 percent.