Healthy Revelations Blog | Healthy Revelations Tips

Avoid those Holiday Habits

November 12, 2018 by Suzanne Costa Leave a Comment

Even though the holidays are in full swing it’s not too late to change your “holiday habits” that seem to be wreaking havoc on your body. If you want to avoid packing on the extra pounds as the holiday season rolls on, then take heed to these habit breakers.

Stop surrounding yourself with sweets – If you are keeping Halloween candy out on the table or Christmas cookies on your desk, then you will easily lose track of just how many calories your sweets are taking up each day… Before you know it you will start looking like the jolly old elf himself!
Stop avoiding the scale – Just because it is the holiday season doesn’t mean you should avoid the gym and give up on your weight loss goals entirely. Stay on track and keep your scale out in the open to serve as a constant reminder of weight loss.
Stop avoiding the gym – This goes hand in hand with avoiding the scale (especially if you use the one at the gym!) Sure, everyone is busy around the holidays but giving up on your exercise regimen now will only make things worse when you try to start back up again… just remember how you feel after “doing legs” for the first time! Stay at it and keep exercising. You and your waistline will thank us later.
Stop the stress – Yes, it may be easier said than done, but from shopping to relatives, the holidays can serve up their fair share of stress. Exercising is a great way to deal with stress. Plus, stress can cause illness as well. To make sure your immune system can handle the regular holiday stresses be sure to increase your intake of vitamin C and drink lots of water.
Stop avoiding sleep – Between busy schedules and stress, many people become sleep deprived over the holidays. Missing out on quality sleep is linked to increased risk of infection, inflammation in the body, and low energy levels. So, get your 8 hours (or more) every night… or as often as you can!

Spotlight on: Turkey

November 6, 2018 by Suzanne Costa Leave a Comment

Turkey is very low in fat and high in protein.
It is also a good source of iron, zinc, phosphorus, potassium and B vitamins.
The fat and calorie amounts vary although because white meat has fewer calories and less fat than dark meat and skin.

Recipe: Turkey Chili

2 cups chopped onion

4 garlic cloves, chopped fine

1 cup chopped green pepper

¼ cup olive oil

2 (35 oz.) cans stewed tomatoes, crushed

2 (15 oz.) cans kidney beans, drained

2 tablespoons tomato paste

¾ cup chicken or turkey stock

2 tablespoons chili powder

1 tablespoon ground cumin

1 tablespoon dried hot red pepper flakes

1 teaspoon dried oregano

1 tablespoon salt, plus more if desired to taste

½ teaspoon black pepper

3 to 4 cups shredded, cooked turkey meat

Sugar

In a large, 8-quart thick bottom pot, cook the onion and green pepper over medium heat, stirring until golden, about 5 minutes. Add the garlic, chili powder, cumin, and red pepper flakes, and cook, stirring, for a minute or two more. Add a bit more olive oil if needed. Add tomatoes, tomato paste, stock, beans, oregano, salt, pepper and cooked turkey meat. Bring mixture to a simmer and reduce heat to low. Simmer, uncovered for an hour.Salt to taste. Add 1 to 3 tablespoons of sugar to cut the acidity of the tomatoes, if desired. Serve alone, over rice or with corn bread.

Recipe: Creamed Turkey

3 tablespoons butter

¾ cup sliced mushrooms

3 tablespoons flour

1 ½ cups milk

½ cup hot chicken broth

1 small jar diced pimento, drained

4 cups diced cooked turkey

Salt and pepper, to taste

Melt butter over medium-low heat. Sauté mushrooms until golden and tender. Add flour; stir until smooth. Slowly pour on milk and broth, stirring constantly, until thickened and bubbly. Add pimiento, turkey, salt and pepper. Cook until heated through, but do not boil. Serve with rice or toast.

MoVember 101: It’s No Shave November

November 2, 2018 by Suzanne Costa Leave a Comment

If you have been wondering why all of the men in your life seem to be sprouting more and more facial hair these days, wonder no more – it’s Movember! (Also known as No Shave November.)

The meaning behind Movember is raise awareness for prostate cancer and testicular cancer and began in Australia more than 11 years ago. Males participating not only talk about why they are participating but also get other men to start talking about men’s health and cancer awareness. Men participating are also encouraged to donate what they would otherwise spend on grooming/shaving to the American Cancer Society.

Don’t worry, ladies, you are encouraged to participate as well… you can forego shaving your legs or cancel the waxing/threading appointment that you have planned for the month.

Your Child’s Lunch- To Pack or not to Pack

October 30, 2018 by Suzanne Costa Leave a Comment

It’s a well-known fact that school-aged children who do not eat a nutritious breakfast or refuel with nutritious lunch during the middle of their school day lack focus, can be disruptive in class, and can oftentimes be very distracting to their fellow classmates.

Because kids are growing daily, they need the appropriate calories and nutritious value in their meals, especially breakfast and lunch, so that they can meet the demands of their growing bodies. If you need some help in decided what you should be packing in your child’s lunch and what you should be keeping at the grocery store here is some help…

Lunchables or other pre-packaged lunch kits – Nutritionists call this “double packing” in that manufacturers have already packed the lunch and then you repack it into their lunch. Most of these pre-packaged lunches contain lots of sodium and fat, along with very few nutrients. These packaged meals leave kids feeling unfulfilled and therefore not refueled when it comes to tackling the rest of their day.

White bread – While sandwiches are a good choice for your child’s lunch, if you are using white bread to make your sandwiches, then you are missing out on some significant nutritional value. Instead try some whole grain bread, with at least 3 grams of fiber per slice, so that your child gets more out of their sandwich than usual.

Fruit snacks – Fruit snacks are so very deceiving… they say they are made with real fruit, but they are made with fruit juice which is just sugar. Plus, fruit snacks get lodged into your kid’s teeth very easily leading to decay. Choose an apple, orange or another healthy fruit for your child’s lunch instead of those deceptive fruit snacks.

Soda – sure it’s a no-brainer that you shouldn’t be packing soda into your child’s lunch, but still kids drink soda. Soda is high in sugar, high in calories, and high in caffeine and that’s about it! Nutritionists are also weary of sports drinks, like Gatorade, because they are primarily sugar with some added salt. Milk or water is always best.

Pumpkin Spice Latte Breakdown

October 24, 2018 by Suzanne Costa Leave a Comment

One sure sign of fall isn’t the changing and falling leaves or the drop in temperature… it’s definitely the Pumpkin Spice Lattes EVERYWHERE!

While they taste delicious, they can be one of the unhealthiest things you can drink all year. Here are some of the most popular brands that unfortunately aren’t good for your overall health.

Au Bon Pain Pumpkin Pie Latte – this latte packs 290 calories, 7 grams fat, 115 mg sodium, 49 grams carb, and 47 grams sugar. That’s 12 tablespoons of sugar!
Krispy Kreme Pumpkin Spice Latte – this seasonal favorite contains 310 calories, 11 grams fat, 120 mg sodium, and 43 grams carbs. The one saving grace of this drink is that these amounts are for the smaller size 12 oz cup.
McDonald’s McCafe Pumpkin Spice Latte – people are “lovin’ it” but it’s filled with 340 calories, 10 grams fat, 51 grams carbs, and 160 mg sodium. With 160 mg of sodium, that’s twice the amount of salt than a kid’s size French fries.
Einstein Brothers Pumpkin Latte – this latte contains 370 calories, 10 grams fat, 65 mg sodium, 59 grams carbs, and 54 grams sugar. With 59 grams of carbs, that is twice the amount of a bagel… maybe it’s time to rethink your beverage of choice!
Starbucks Pumpkin Spice Latte – this is hands down the most popular fall drink of choice (come on, it had its own trending hash tag!) and it is filled with 440 calories, 8 grams fat, 280 mg sodium, and 63 grams carbs. You would be better off eating a pumpkin cream cheese muffin – which actually contains fewer calories!
Dunkin Donuts Pumpkin Latte – this latte contains 470 calories, 13 grams fat, 250 mg sodium, and 71 grams sugar. And just because they offer three different flavors of pumpkin latte that doesn’t mean you are in the clear if you order one over another – they are all made up of the same nutritional content. You would be better off eating three of their chocolate caramel donuts!

Breast Cancer Awareness Month

October 21, 2018 by Suzanne Costa Leave a Comment

Cancer is the most feared disease in the world and the worst feared word in the English language… and rightfully so. Every day we hear stories of cancer – both of people who have lost their battle, people who are battling or people who have survived.

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 ways that you can decrease your risk of having breast cancer.

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 220,00 women in the United States will be diagnosed with breast cancer and more than 40,000 will die.

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.