Healthy Halloween--Is it possible?

Healthy Halloween or any holiday for that matter is totally possible, and I even say it's ok to have a little treat too, just don't go overboard!  

Here are my suggestions to keep it all in balance:  

• Make sure to eat a healthy meal before heading out, then you won't be as tempted to eat your weight in candy! 

• Trick or Treat the old fashion way--WALK house to house.  It amazes me to see how many families drive their child house to house these days!  

• Keep some of your favorites (not many as a treat), then freeze them or better yet donate them to the local food bank, or to our troops serving overseas through a program called Operation Gratitude Halloween Candy Buy Back Program. 

Additionally, here are some healthy alternative options for Halloween treats you may not know about! 

A healthier alternative to Reese's & Snickers: Figamajigs are “as delicious as a candy bar,” but they’re made from figs and covered in antioxidant-rich dark chocolate. Even better, they give you a boost of 5 grams of fiber.

A healthier alternative to M&Ms & Skittles: Although they are somewhat higher in calories, coated chocolate SunDrops candies contain no artificial colors or flavors or preservatives.

A healthier alternative to Twix & KitKats: Qbel Double Dark Chocolate Wafer Bars, which are covered in high-antioxidant 70% dark chocolate, will shave off another 40 calories and save you 80 milligrams of sodium (versus Twix). Bonus: You’ll get 10 percent of your daily-recommended iron intake.

A healthier alternative to Jolly Ranchers & Starbursts: Real fruit sweetens and flavors gelatin-free Seitenbacher gummy treats, which even come in a seasonally right “Vampires Lunch” pack.

A healthier alternative to Smarties & Sweet Tarts: While not as powdery sweet as a mouthful of Smarties, it’s true, Panda licorice (which gets its sweetness from molasses) contains no artificial ingredients, and it comes in individually wrapped, portion-controlled pouches that may help prevent overindulging.

A healthier alternative to Milky Way or PayDay: Try satisfying your chocolate cravings with Organic Dark Chocolate Bug Bites. While they won’t save you much in the way of calories or grams of fat, they’re made with heart-healthy, antioxidant-packed organic fair-trade chocolate. Candy doesn’t get much more virtuous than that.

A healthier alternative Mounds or Almond Joy: Go for an old-fashioned coconut macaroon, recommends Laura Garrett, RD, a diabetes educator. “If you look at the fat and sugar, they are probably equal, but the macaroons are made with egg whites, which offer you a little protein.”

A healthier alternative to Candied or Caramel Apples: If you want to steer clear of red dye, add a little protein and heart-healthy fat, andbe kinder to your teeth; try substituting apple slices with a smear of peanut butter. Just don’t attempt to hand them out to trick-or-treaters.

HAPPY HALLOWEEN!!!  Hope these tips help! 

Other alternatives:

Here are the WORST Halloween candies: In no particular order:

1. Twix- There are about 300 calories, 27 grams of sugar and 14 grams of fat in a standard Twix. 300 calories of boring.
2. Milk Duds- Contain no milk. This candy is a sticky liar.
3. Whoppers- These malty little balls are also liars. You may think they are chocolate covered, but there is no chocolate in the formula.
4. M&Ms- You’d think the simple pleasures would just be freaking chocolate nubs covered in candy shells, but no, they’re little sugar and corn syrup fakers.
5. Sour Patch Kids- These sugary little acidic guys are rotting your teeth by breaking down your precious tooth enamel.
6. Milky Way- How are there 21 ingredients in these things? Also 31 grams of sugar. And 9 grams of fat.
7. Baby Ruth- Are these even good? A two ounce Baby Ruth is about 275 calories and 32 grams of sugar. This seems shockingly high. How do they fit it all in?
8. 3 Musketeers- 40 grams of sugar. 40 grams of sugar. 40 grams of sugar.
9. Candy Corn- 150 calories per ounce of disgusting waxy abominations poorly masquerading as corn.
10. Skittles- ”Taste the rainbow?” Apparently the rainbow tastes like a butt because it needs 47 grams of sugar to be appealing.

(Source for the Worst Candies: http://www.blisstree.com/2013/10/30/food/10-worst-kinds-halloween-candy-body/#ixzz2jFEcLvId)

HOLIDAYS ARE HERE: STAY ON TRACK, EAT CLEAN & WORKOUT

I hope you all loved Thanksgiving with our friends and family.  I'm sure we all enjoyed our treats (I know I did), but Thanksgiving is over!!  If you look at your clean eating and training as a lifestyle, NOT A DIET, you'll get back to the usual!!

Remember these key tips:

1) Meal Plan & prep once a week for the whole week, or at least have some pre-cooked/pre-made elements to quickly assemble your meals throughout the week.

2) Bring your food with you, so you don't have to compromise your food choices while you're out and about, especially during the holidays when we are so busy!!!

3) Eat your favorite treats with moderation & don't feel guilty about it.  Enjoy that treat once a week, such as one treat meal or a couple of pieces of dark chocolate, or a kid size plain frozen yogurt.

4) Make your time at the gym effective...plain your workout, get into the mindset of what you want to accomplish at the gym, then train hard!

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Fit Tips for a Healthier Thanksgiving by Jeannie St. Amour, WBFF PRO

According to the Calorie Control Council (http://www.caloriecontrol.org/articles-and-video/feature-articles/stuff-the-bird-not-yourself), the average American may consume more than 4,500 calories and 229 grams of fat on Thanksgiving day. And that is without breakfast or late-night eating.  Here are some ways to keep it under control....

1. If you're cooking, look for healthier recipes and modify your holiday favorites to make them healthier!  Like the recipes I shared here: https://www.facebook.com/media/set/?set=a.559958924020150.150546.351850968164281&type=1

2. Watch your portion sizes. Fill half your plate with fruits and veggies. Enjoy your favorite holiday treat but take a small portion.

3. Think maintenance. Don't "diet"--these are LIFESTYLE choices, not a passing phase!  

4. If you're going to a party--eat some salad or soup before heading over, so you won't be starving and want to eat everythiing in sight.  

5. Going back to #1, try to go only once to the buffet table. Look at all your options BEFORE making your final food choices!  THINK, "Are these calories worth it, then pick the foods you REALLY want and keep your portions moderate.

6. Eat slowly and chew your food well.

7.  DRINK A LOT OF WATER!  Many food items on Thanksgiving have LOTS of sodium in them, PLUS, the water you drink will help control your appetite too!  

8. Exercise. Stick to your exercise routine. If your gym is closed, enjoy a brisk walk with family and friends or do an at home workout, like the one I shared on Youtube: http://youtu.be/OWmPyyTkN_k

9. Lastly, be THANKFUL for what you have--health, family and friends.  

Enjoy your day!  

Persimmons, it's more than just my favorite Fall fruit!

Persimmons can be eaten fresh, dried, or cooked. Raw fruits can be cut into quarters or eaten wholesome like an apple. Their flavor ranges from a firm to mushy and is very sweet.  I personally love them firm and crunchy, raw.  :)

• The fruit is low in calories (provides 70 calories/100g) and a great source of dietary fiber (almost 4 grams). 

Persimmons contain phyto-nutrients flavonoid poly-phenolic anti-oxidants like catechins and gallocatechins as well as important anti-tumor compound betulinic acid. Catechins are known to have anti-infective, anti-inflammatory and anti-hemorrhagic (prevents bleeding from small blood vessels) properties.

Fresh permissions contain antioxidant compounds like vitamin-A, beta-carotene, lycopene,lutein, zea-xanthin and cryptoxanthin. These compounds combat oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes.  Zea-xanthin, an important dietary carotenoid, selectively absorbed into the retinal macula lutea in the eyes where it is thought to provide antioxidant and protective light-filtering functions; thus, helps prevent "Age-related muscular related muscular disease" (ARMD) in the elderly.

Great source of vitamin-C, and with regular consumption of foods rich in vitamin C may help the body develop resistance against infection & free-radicals.

Good source of B-complex vitamins such as folic acid, pyridoxine (vitamin B-6), and thiamin. These vitamins act have numerous metabolic enzymatic functions in the body.

Fresh Persimmon fruits also contain healthy amounts of minerals like potassium, manganese (15% of DRI), copper (12% of DRI), and phosphorus.