Healthy Revelations Blog | Healthy Revelations Tips

Spotlight on: Pumpkins

October 12, 2018 by Suzanne Costa Leave a Comment

Many people do not know that pumpkins 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.

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.

Recipe: 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.

Arthritis 101: Stress Management for Rheumatoid Sufferers

October 5, 2018 by Suzanne Costa Leave a Comment

Rheumatoid arthritis is a debilitating disease for many people. While stress can make the condition much worse for some people, rheumatoid arthritis can also create lots of stress for you as well.

Stress can cause the release of chemicals in your body that will trigger inflammation and pain, therefore making the symptoms of rheumatoid arthritis increased. To de-stress and help alleviate the pain and inflammation caused by rheumatoid arthritis, here are some ways to cut some stress out of your life:

Exercise
Breathe deeply
Talk out the things that are bothering you
Get organized
Embrace the outdoors
Enjoy life
Don’t sweat the small stuff

Understanding Fats

September 29, 2018 by Suzanne Costa Leave a Comment

Good fats? Bad fats? You will not find these terms on food labels. Instead you will see words like polyunsaturated and trans fats. This article will give you a brief explanation of the four types of fats (saturated, monounsaturated, polyunsaturated and trans fats) and how they affect your body.

Saturated Fats

Saturated fats are fats that stay solid at room temperature, such as lard, coconut oil and cow butter. Saturated fats are considered “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.

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.

Snore-free Night’s Sleep

September 22, 2018 by Suzanne Costa Leave a Comment

Studies show that 30 to 40 percent of the general population snores… which means there are an awful lot of people out there not getting a good night’s sleep. Whether you snore, or your partner, there are some easy ways to alleviate snoring and catch some zzzz’s before you know it.

Tongue exercises – believe it or not there are exercises that you can do with your tongue that will help “train” your tongue where to stay in your mouth while you are sleeping to prevent snoring. One good tongue exercise to practice is making the “t-t-t-t-t” sound – sort of like you are scolding someone. This strengthens the tip of the tongue. You can also let your tongue hang out relaxed, then tense your tongue by pointing it and holding this position for three seconds.

Buy a mouthpiece – one of the most effective anti-snoring techniques is using a “boil and bite” mouthpiece. These mouthpieces form to your upper and lower teeth and pull your lower jaw and the back of your tongue forward. This process allows your airway to be opened and you to breathe easier.

Wear an air mask – commonly used for severe sleep apnea, a Continuous Positive Airway Pressure (CPAP) mask pushes air into the nasal passages and throat, allowing the airways to be opened. Unfortunately, only 50 percent of users actually use their machine correctly, as they cannot keep a mask on throughout the night.

Sleep with a tennis ball – say what? Hear us out on this one… because most people snore while sleeping on their back if you provide a barrier between your body and your back while you are sleeping you will be less likely to sleep on your back throughout the night… thereby reducing your snoring. Some people suggest putting a tennis ball in a pocket T-shirt then sleeping with the T-shirt on backwards. You can also put the tennis ball in a fanny pack and then wear that backwards. If you happen to turn onto your back during the night, the ball, whether it is in your shirt or in your fanny pack, will cause discomfort and you will roll onto your side.

Prepare Yourself for Flu and Cold Season

September 19, 2018 by Suzanne Costa Leave a Comment

Now that the kids are back in school and the weather is starting to change, it’s time to start worrying about the cold and flu season. But this year your worrying can be less if you take the following dos and don’ts into consideration and protect your family and yourself.

Do use hand sanitizer. Always carry a pocket-size hand sanitizer with you and use it generously whenever you are in public places. Germs are everywhere and on everything and by using hand sanitizer you are protecting yourself from bringing home these flu viruses.

Do wash your hands frequently. It may seem like the simplest thing to do but be sure that you are washing your hands frequently with warm water and soap, and for at least 15 to 20 seconds. Teachers are now telling students to sing the ABC’s or Happy Birthday to themselves while they are washing their hands to be sure you are washing for a full 15 to 20 seconds.

Do sneeze into the crook of your elbow. By sneezing into your elbow, you are avoiding transmitting flu viruses to your hands and will keep you from passing the virus to others. It may seem socially awkward at first, but soon you will see more and more people doing this when they sneeze.

Don’t shake hands. To keep from transmitting germs, avoid shaking hands with people when you greet them. Try a head nod, waving or smiling instead to greet someone. If you can’t avoid shaking someone’s hand, then be sure to use your hand sanitizer following the hand shake.

Don’t use someone else’s phone or computer mouse. Phones and computers harbor some pretty heinous germs for hours. Avoid sharing someone else’s phone or computer mouse if possible. If you do have to use someone else’s phone or computer wipe it down with an alcohol swab prior to using it.

Ineffective Workouts to Avoid

September 13, 2018 by Suzanne Costa Leave a Comment

Despite what many people believe, not all workouts are actually effective and conducive to losing weight and toning up. There are a number of workouts that you will see people doing at your gym any given day of the week that are actually ineffective.

Unless you have the best form and are using some of these machines like textbook, then you actually may be doing more harm than good to your body.

The following are some examples of the least effective exercises that you can do:

Unless you have the best form and are using some of these machines like textbook, then you actually may be doing more harm than good to your body.

The following are some examples of the least effective exercises that you can do:

Behind the Head Lat Pull Downs: Unfortunately, only those with very mobile shoulder joints can keep their spine straight enough to get a good workout from the behind the back lat pull down bar. The move done wrong can actually tear the rotator cuff.
Behind the Head Military Press: This exercise done similarly to the behind the head lat pull down, can cause the same problems with the rotator cuff that other exercise could cause.
Lying Leg Press (with knees bent too deeply): This exercise is typically done to work your quadriceps, hamstrings and glutes and is done on a machine where you use your feet to push a weighted plate up and down. If you bend your knees too far, then you can seriously injure your back and/or knees.
Squats on a Smith Machine: While the Smith Machine is generally an effective machine, the bar on the machine doesn’t give, which can force the body into risky positions, including placing their feet too far in front of them while doing their squats.
Using Bad Form on Cardio Machines: While using bad form is not good on any machine, using bad form on cardio equipment is a big no-no. Hunching over can throw off your alignment, jarring your spine, shoulders and elbows.
Always Lifting with a Weight Belt: Unless you have a back injury, are lifting a lot of weight or if you have some other medical reason, then a weight belt is not necessary. Wearing a weight belt too often can weaken your core muscles, throwing off your entire workout.