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  • Cranberries contain high amounts of vitamin C, fiber, and antioxidants. They also include only 45 calories per cup.
  • Cranberry’s juice can be used for the prevention of urinary tract infections and bacterial adhesion in the stomach.
  • The same bacteria preventing ability of the cranberry juice can avert the formation of plaque, which leads to fewer cavities.

Recipe: Easy Cranberry Bread

2 cups sifted all-purpose flour

1 cup sugar

1 1/2 teaspoons baking powder

3/4 teaspoon salt

1/2 teaspoon baking soda

1/4 cup butter

1 egg, beaten

1 teaspoon finely grated orange rind

1/2 teaspoon grated lemon, rind of

3/4 cup orange juice

1 3/4 cups cranberries, chopped 

Preheat oven to 350 degrees. Sift flour, sugar, baking powder, salt, and baking soda into a large bowl. Cut in butter until the mixture is crumbly. Add egg, finely grated orange peel, lemon peel, and orange juice all at once; carefully stir until the mixture is evenly moist. Fold in cranberries. Spoon and spread evenly into a greased 9x5x3-inch loaf pan. Bake for 55-65 minutes, or until a toothpick inserted in the center comes out clean. Remove from the pan and cool on a wire rack.

 

Recipe: Cranberry Sauce

1 cup sugar

1 cup water

4 cups (1 12-oz package) fresh or frozen cranberries

Optional: Pecans, orange zest, raisins, currants, blueberries, cinnamon, nutmeg, allspice.

 Place the cranberries in a colander and rinse them. Pick out and discard any damaged or bruised cranberries. Put the water and sugar in a medium saucepan on high heat and bring to a boil. Stir to dissolve the sugar.  Add the cranberries to the pot and return to a boil. Lower the heat and simmer for 10 minutes or until most of the cranberries have burst.  Once the cranberries have burst you can leave the cranberry sauce as is or dress it up with other ingredients. We like to mix in a half a cup of chopped pecans with a few strips of orange zest. Some people like adding raisins or currants, or even blueberries for added sweetness. You can also add holiday spices such as cinnamon, nutmeg, or allspice. Remove the pot from heat. Let cool completely at room temperature, then transfer to a bowl to chill in the refrigerator.

‘Tis the season for eating… turkey, stuffing, pies, cookies, cakes, ham and all the sides! But how do you stay on your healthy eating track when it is so easy to get sidetracked with the holidays?

Experts weighed in (no pun intended) on this topic and have come up with these four healthy eating tips to help you keep those diet goals and still enjoy the delicious meals of the season!

  • Try to keep your dinner time close to when you typically eat.
  • Keep up with your exercise
  • Get your rest.
  • Outsmart the buffet – eat your favorites but eat smaller amounts or on a smaller plate.

(Continued from Part I…)

 

One of the most recognizable symbols of Movember is the mustache, often referred to as the “Mo.” Growing a mustache during November is an easy and visible way to show support for men’s health, spark conversation, and raise awareness. Encourage your male employees to participate in a Grow a Mo’ Challenge, where they grow and groom their mustaches throughout the month.

Creating opportunities for education is a powerful way to raise awareness about men’s health issues, and a Lunch and Learn session offers a perfect setting to do so. Hosting an informal educational session during the lunch hour allows employees to learn about critical men’s health topics in a relaxed and comfortable environment.

Invite a healthcare professional, such as a urologist, oncologist, mental health expert, or fitness trainer, to give a talk about pressing issues like prostate cancer, testicular health, mental wellbeing, or general fitness and nutrition tips. These topics are often neglected, and having a knowledgeable speaker can help demystify them while encouraging employees to be proactive about their health.

Movember Fundraising Day is an exciting way to engage everyone in the office, raise awareness, and make a tangible contribution to the Movember cause. Choose a day during the month where the workplace comes together for fundraising and awareness activities. This could include a “Wear Blue for Men’s Health” day, where employees show support by wearing blue and making a small donation.

Pair this event with fun activities like raffles, bake sales, and casual dress day.

Not everything having to do with diet, exercise, and healthy living must be complicated or time-consuming. There are plenty of things that you can easily do to help shift your mindset towards living healthier.

Here are the top 10 things that you can do to live healthier and feel good about yourself. 

  1. Eat Fresh Foods. Eat fresh rather than processed foods. Ask yourself, “Does this come from Nature?” If the answer is NO, then eliminate it from your diet.
  2. Take up a sport. It doesn’t have to be complicated, just something that you are comfortable with and gets you moving.
  3. Maintain a healthy lifestyle. If you are a parent always on the go, ensure that your healthy choices fit into your busy schedule
  4. Start a food diary. Write down everything you eat and once you do you can see where and what you need to cut from your diet.
  5. Avoid fad diets. Opt for a healthy lifestyle. Fad diets are a quick fix, whereas overall good health will sustain you.
  6. Set goals. Give yourself a sensible time-period to cut fast food from your diet.
  7. Get active. Use the stairs instead of the elevator, use the furthest parking spot away from where you are going, and get moving daily in some way.
  8. Five-a-day rule. Follow the five-a-day rule when it comes to fruits and vegetables.
  9. Socialize with like-minded people. You’ll start to think like them and be inspired by them.
  10. Be good to yourself. Take your time and reward yourself regularly for achieving your goals.

November brings Thanksgiving and all that delicious food can mean extra pounds this month. Combat those extra calories by joining in on this “Planksgiving” Fitness Challenge, which takes just mere seconds each day.

 

Happy Planksgiving! 

Day 1: 20 seconds

Day 2: 30 seconds

Day 3: 30 seconds

Day 4: 35 seconds/l

Day 5: REST DAY

Day 6: 40 seconds

Day 7: 45 seconds

Day 8: 45 seconds

Day 9: 50 seconds

Day 10: REST DAY

Day 11: 1 minute

Day 12: 1 minute

Day 13: 1 minute, 10 seconds

Day 14: 1 minute, 20 seconds

Day 15: REST DAY

Day 16: 1 minute, 20 seconds

Day 17: 1 minute, 30 seconds

Day 18: 1 minute, 30 seconds

Day 19: 1 minute, 45 seconds

Day 20: REST DAY

Day 21: 1 minute, 45 seconds

Day 22: 1 minute, 45 seconds

Day 23: 2 minutes

Day 24: 2 minutes

Day 25: REST DAY

Day 26: 2 minutes, 15 seconds

Day 27: 2 minutes, 15 seconds

Day 28: 2 minutes, 30 seconds

Day 29: 2 minutes, 45 seconds

Day 30: 3 minutes