6 Tricks to Avoid Halloween Treats

Candy-Corn-Mix.jpgWhat’s scarier than ghosts and ghouls on Halloween? How about those big piles of your favorite sugary treats tempting you into a calorie-filled trap. On average, a typical trick-or-treat bag contains about 5000 calories-worth of treats. Moreover, parents consume on average 50% of their child’s candy from trick-or-treating (via Diet.com). That’s excluding the leftover candy that was bought to give out to other trick-or-treaters.

Whether you are hosting or attending a party, or going trick-or-treating with your kids, Halloween is a day filled with temptations and traps that could set you back on all the healthy choices you’ve already worked so hard to make. In order to help you better prepare yourself for the battle ahead, here are some easy tips and tricks to avoid over-indulging on candy and other sweets on Halloween.

1. Don’t Make Halloween an Excuse to Eat Candy. Treat Halloween like any other day. None of the healthy habits you do daily need to change. It’s okay to have one or two pieces, but don’t overindulge.

2. Don’t Go Trick-or-Treating on an Empty Stomach. Eat a satisfying meal before you go out trick-or-treating. Most people begin to crave sweets when their blood sugar levels are low, which is usually a sign of hunger. If you’re full, you’re less likely to want to eat the candy your child receives.

3. Buy Candy You Hate. If you are the person delegated to stay home and pass out the candy, a good way to avoid eating some of the candy yourself is to buy candy you hate. This way you won’t be as tempted to grab something out of the bowl for yourself. Another option, although other children in the neighborhood might resent you for it, is to pass out goodies instead of candy, such as pencils, erasers, and other school supplies.

4. Give Some of it Back. A good idea to avoid having candy and other temptations lying around the house for the rest of the week is to give some of it back. If you return from trick-or-treating early, you can give out some of the earnings you made earlier in the night. You can also go to your local hospital or school to donate some of the candy to children who are unable to go trick-or-treating.

5. Keep Only the Lower Calorie Treats. Fun-sized treats and candies with nuts and fruits sometimes contain less sugar. Though you should not overindulge in them, they are better options than the regular or king-sized candy bars filled with “extra” or “double-the” fudge.

6. Eat in the Company of Others. Because of the way our self-awareness works, we are less likely to indulge or “pig-out” when we’re eating in front of others. One of the main reasons is because when we are talking, we won’t have the tendency to fill our mouths.

Water – Does the Body Good

Top Reasons Why You should Drink More Waterwater.jpg

Hydration – Better Than Any Medication

Staying hydrated with water throughout the day boosts the immune system and maintains regularity. When you are adequately hydrated, H2O is able to provide the resources your body needs to carry enough oxygen for all cellular duties. This includes the kidneys, your body’s warehouse for removing toxins. These toxins can sometimes be stuck in fat cells, making it more difficult to shed those pounds. A good indication of adequate hydration is the color of your urine: if it’s slightly clear and copious, it usually means your body is well hydrated.

Drink More – Weigh Less

Brenda Davy, PhD, an associate professor of nutrition at Virginia Tech and senior author of a new study, says, “Drinking just two 8-ounce glassses of water before meals helps people melt pounds away” (1). In her study, she demonstrates the comparison between water consumption as an effective strategy for weight loss. Her results show that middle-aged and elderly people who drank two cups of water before eating ate around 70-95 less calories than regular. Drinking water when hungry or before a meal fills up your stomach and makes you less prone to splurge on an unhealthy craving.

No Pain, Yes Gain

Drinking water keeps your body moisturized. Not only does this make your skin look and feel great on the outside, water also acts as an internal cushion and lubrication for your bones and joints, making it less likely for you to get cramps, sprains, and other activity-related injuries. Staying hydrated also prevents migraines and headaches. In one Neurological study, two groups of people suffering from daily migraines were divided. One group was given a placebo medication to take regularly, while the other group were told to just increase their daily intake of water by six cups, or 1.5 liters. The results from the research showed that the subjects from the water group not only increased their daily water intake by four cups, they experienced, on average, 21 fewer hours of pain than their counterparts. Moreover, the pain was less intense (2).

Water is a simple, affordable, and important factor in helping you get healthy and in shape. However, if you don’t like drinking water, here are some quick and easy tips to make it more delicious (from The 90-Secon Fitness Solution, Pete Cerqua) (3).

* Squeeze lemon and lime into your water

* Drink iced green, black, or herbal tea

*Mix a very small amount (no more than 1 ounce) of 100 percent fruit juice into your water

 

References

1. Hendrick, Bill. “Water May Be Secret Weapon in Weight Loss.” WebMD, 23 2010. Web. Web. 21 Oct. 2012. <http://bit.ly/RcoOkT;.

2. O’Connor, Anahad. “Really? The Claim: To Prevent Migraines, Drink More Water.” The New York Times, 15 2011. Web. Web. 21 Oct. 2012.

3. http://amzn.to/TabsGo

Is Soy Protein Only as Beneficial as Water?

In a recent study from McMaster University in Canada, results showed that “ingesting soy protein after a workout or at rest does about as much as plain water for muscle protein synthesis.” (isagenixhealth.net)

cow-in-mountains.jpgIn the study, 30 test subjects were given different amounts of soy protein (ranging from 0, 20, and  40 grams) at rest and after resistance exercise.  Results showed that subjects given zero and twenty grams of soy protein had no comparison at all in muscle protein synthesis. Furthermore, the subjects given 40 grams of soy protein showed very meager results when compared to the subjects given zero grams of protein. This information is in contrast to previous data done by the same researchers, where results showed that ingestion of greater doses of whey protein showed greater results of muscle protein synthesis.

These findings are important, especially for adults struggling with sarcopenia, the natural deterioration of muscle mass and strength as we age. Furthermore, these studies are also important for people struggling with obesity and weight-loss.

In a journal published by the U.S. National Institutes of Health’s National Library of Medicine (NIH/NLM), a study evaluated whey protein as a dietary supplement to enhance weight loss in obese subjects. Through their findings, they found whey protein to be an “effective approach to weight management” (1). Results showed that subjects on the increased whey protein diet not only lost a significant amount of body fat in the 12-week study, but retained a significantly higher amount of lean-muscle mass.

The reason being whey protein contains a high percentage of leucine, an amino acid significant to the process of muscle synthesis. Although soy protein contains leucine as well, the leucines contained in whey are diverted specifically for skeletal muscle tissue (2). This retainment of lean muscle mass translates into increased body strength, increased basal metabolic rate, and increased bone strength, all momentous factors in aging and weight-loss.

Choosing the right protein supplement is easy and enjoyable with Isagenix. Many of their products, such as their IsaLean Shake and IsaLean Bar, contain clean, organic whey that comes from natural, grass-fed cows. Furthermore, their products are based on scientific research to bring you the best results as you maintain a healthy body and a healthy life.

References

1. Joy L Frestedt, John L Zenk, Michael A Kuskowski, Loren S Ward, Eric D Bastian Nutr Metab (Lond) 2008; 5: 8. Published online 2008 March 27. doi: 10.1186/1743-7075-5-8

2. Symons TB, Sheffield-Moore M, Wolfe RR, Paddon-Jones D. A moderate serving of high-quality protein maximally stimulates skeletal muscle protein synthesis in young and elderly subjects. J Am Diet Assoc 2009;109:1582-6.