“Fall” Into Fruits & Veggies

‘Fall’ Into Fruits and Veggies

Fall is the season of colors — from the leaves on the trees to flags on tailgates before football games. Fall is also a great time to add more color to you life in the shape of fruits and veggies. In honor of National Fruits and Veggies – More Matters Month, here are some options that are sure to add some color to your plate, and why they should be part of your diet.

Sweet Potatoes (Yams)

Sweet potatoes contain twice the daily recommended amount of vitamin A for improved vision, fiber for digestive health and four times the daily recommended amount of beta-carotene, to give your immune system a boost. And since sweet potatoes are complex carbohydrates, they digest slowly to leave you feeling fuller longer — for only about 145 calories each.

Add sweet potatoes to your everyday meals by replacing French fries with baked sweet potato fries or mashed sweet potatoes with dinner.

Try this! Sprinkle some GlucAffect® on a baked sweet potato instead of cinnamon and sugar. It will add a tasty cinnamon flavor and help manage your blood sugar.

Butternut Squash

The most popular winter squash contains vitamin E to protect against free radical damage, B6 to aid in brain function and potassium to help regulate muscle function. It is also naturally low in saturated fat, cholesterol, sodium and calories — only 45 calories per 100g serving.

Add butternut squash to your diet by chopping one up for a pasta or stir-fry, slow cooking it in your next roast recipe or making butternut squash soup to warm up on those cool autumn nights.

Try this! Many recipes with butternut squash call for sugar, instead of adding countless calories, try using Relivables® All-Natural Sweetener and get the sweet without the calories.

Cranberries

Cranberries are filled with vitamin K and manganese for your bone health, and vitamin C for your immune system. With this power fruit, you can have an entire cup for only 45 calories.

Add cranberries to a salad, mix them into your bread recipe or into Reliv smoothies. Cranberry juice is a delicious option, but make sure to check the label so you aren’t buying a juice cocktail, which is typically filled with added sugar and water — diluting the nutrients.

Try this! Add cranberries to your favorite Reliv smoothie recipes for a tart and tangy treat!

Enjoy a healthier, more active lifestyle with Reliv. 

Contact your Independent Reliv Distributor, Renee Vidor, with any questions, or to order:

This article was written by, and compliments of, Reliv International.

The Best Exercise

Cardio vs. Strength Training
With all the current workout fads — from Zumba to P90X — sometimes it’s difficult to decide what’s best for your fitness or weight loss goals. Here’s a breakdown so you get the most out of your time at the gym.Strength Training

Strength training workouts — like weightlifting, resistance tubing — increase muscle mass and bone density. As you age, your muscle mass decreases even if your activity level stays the same, so it’s essential to add some form of strength exercises to your routine.

  • Pros:Increased muscle mass takes more energy for your body to maintain, so your metabolism (and overall calorie burn) increases along with your muscle. Essentially, the more muscle you gain, the more efficient your body will be at burning calories. In fact, for every three pounds of muscle gained, you’ll burn an extra 120 calories each day. 
  • Cons: At an average of 8-10 calories per minute, strength training burns less calories for your time than cardio. These workouts also require rest days between workouts to heal your muscles and prevent injury.

Cardio

Aerobic activities – like biking, swimming or jogging – raise your heart rate, increase your breathing and make you sweat for several minutes or longer.

  • Pros: Cardio workouts burn an average of 10-12 calories per minute making it a reliable weight loss tool. Plus, cardio doesn’t require the recovery time of strength training so you can do it everyday.
  • Cons: Many cardio activities also come with risks to your joints and ligaments. Also, cardio doesn’t offer the same muscle toning benefits of resistance exercises.

And the Winner is….

Like everything else in life, you need to find balance in your workouts. The American College of Sports Medicine recommends alternating daily aerobic workouts with two to three strength training workouts per week to maximize your endurance, muscle tone and metabolism.

Whether it’s weightlifting or water aerobics, make sure to follow each workout with a performance enhancing supplement like ProVantage®. Soy protein helps build and repair lean muscle tissue so you can perform at your peak. And if you want to continue the strength training vs. cardio debate, head on over to the Team Reliv Facebook page and connect with other athletes.

Enjoy a healthier, more active lifestyle with Reliv.

To Order, contact your Independent Reliv Distributor, Renee Vidor:

This article has been written by, and is compliments of,

Reliv International.