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Even though sweater and parka weather are 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!)

Sculpt your Body

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 : Flabby chest

Solution : Push-ups

Doing push-ups for 30 seconds followed by a 15-second hold is the key to scoring a toned chest.  Repeat 3 times. (If you can't do a traditional push-up, try an incline variation, placing your hands on a bench.)

Problem : Belly fat

Solution : Mountain climbers

Hold a high plank position for 30 seconds, keeping a flat back.  Quickly bring right knee to right elbow, then left knee to left elbow in fast movements for 30 seconds.

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  • 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.

Healthy Pumpkin Recipes

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.  When done, place on a wire rack to cool.

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.

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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 Awareness

  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.

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Grocery stores are filled with nutritious choices nowadays and by enlisting the help of your child when shopping for their lunch foods, he or she can learn how to make the best choices as they grow up and create meals of their own.

Be sure to check out the following areas of your supermarket and your child's lunch will not only be filled with great tasting foods, but it will also create a healthy lunch.

Healthy Lunch Tips for Children

  • The Produce Section: The produce section is always a good place to start when it comes to a healthy lunch. Choosing fruits and vegetables that your child enjoys and even some they may have never tried is a great idea and is always a good place to find those important vitamins and minerals that every child need.
  • The Drink Aisle:  While many children would love to enjoy a sugary soft drink with their lunch, a better option is a 100 percent juice instead.  Be a label reader and avoid juices with high-fructose corn syrup, artificial colors and artificial flavors.
  • The Dairy Section: The dairy section is also an area where you can find some great foods.  Try low-fat dairy options, like cottage cheese, string cheese and yogurt.
  • The Snack Food Aisle: Many parents would avoid this aisle completely, but there are still some great lunch items that can be found in the snack food aisle. Be on the lookout for baked and not fried snacks, avoid trans fats, choose whole-wheat over non-whole grain snacks, grab some all-natural granola bars that offer whole grains, nuts and pieces of fruit all in one snack.

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Everyone has heard that an apple a day can keep the doctor away, but if you are a woman over the age of 50 then you should be having a banana or two along with that apple.

Health Benefits of Bananas

Recent studies show that woman over the age of 50 who ate foods high in potassium were 12 percent less likely to suffer from a stroke in general and 16 percent less likely to suffer from a stroke caused by a blood clot, or an ischemic stroke.

Lastly the study showed that women were 10 percent less likely to die, from any cause, than those who ate low amounts of food containing potassium.

Another interesting finding from the study was that the correlation between potassium intake and stroke prevention was highest amongst women who did not have high blood pressure.  Therefore, nutritionists suggest that women should increase their potassium intake before high blood pressure has the chance to develop.

For women who aren't big fans of bananas, never fear.  You can get twice as much potassium in a serving of spinach, then you get in one banana. Become a label reader as many foods contain potassium that you may not know about.