diet food

Tips to Resist Halloween Candy

You know the scariest thing about Halloween? The average trick-or-treater consumes 3 cups of sugar and up to 7000 calories on Halloween night! It’s hard, as adults waiting around with big bowls of candy, to resist nibbling on a Reese’s cup here and a KitKat there. And, even worse, if you don’t get many trick-or-treaters you may fall victim to the left over candy for weeks to come. Now that’s spooky!

But, don’t fear because I have a few tricks up my sleeve for helping you resist the candy temptation and keep your health and fitness goals on track.

1. Buy candy you don’t like- Don’t want to be tempted? Don’t buy candy you like. If you are a sucker for chocolate but hate hard candy,  buy jolly ranchers. Hard candy also tends to have fewer calories and takes a longer to consume– which leads to less consumption over all. If you can’t stand chocolate, load up on Hershey’s bars. That way it won’t be hard to resist your treats.

2. Discard or Donate candy after the last trick-or-treater: I know, I know “you don’t want to waste the candy” but seriously, all those calories will be wasted in your body anyway. If you really can’t bring yourself to throw it away and/or if you are feeling philanthropic donate your candy to troops over seas. If you have kids of trick or treating age you can have them donate their candy as well.

3. Make a deal with yourself- I’m all about moderation and sometimes allowing yourself to have just one or two pieces of candy can help you resist mindlessly eating the left overs. After all, one fun size candy bar is not going to derail your goals and the fact that you are not completely denying yourself may make it easier for you to stay on track. However, limit yourself to one or two small pieces of your FAVORITE candy and then keep your hand out of the candy bowl for the rest of the night. If you know one candy is likely to lead to a binge of more, it may be better to skip this tip

4. Get some exercise in- Whether you go to the gym or spend time running or walking around your neighborhood, burning a few extra calories will help you set the tone of your day as a healthy one. Not to mention that vigorous exercise has been shown to suppress appetite.

5. Chew gum- Chewing gum is a great way to satisfy your sweet tooth with few calories. Also chances are, if you have gum in your mouth you will be less likely to cram other Halloween goodies in it!

Hope you like these tips have a safe, happy and healthy Halloween!

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6 Healthy Japanese Foods You Must Try

Back in college I spent about a year in Japan. To me, one of the most intriguing parts about Japan is the food. The Japanese have been renowned world wide for their diet which supports not only a healthy weight, but a long healthy life.

Here is my list of nutritious Japanese foods that you can use to add variety to your diet while still retaining flavor and health. These foods (in conjuction with healthy eating and exercise) will help you lose weight and gain overall health!

1. Kabocha (Japanese Pumpkin)- If you are a sucker for everything pumpkin in the fall, you have got to try kabocha! Kabocha is denser than butternut squash and has a very sweet, almost cake-like flavor and texture. A one cup serving of Kabocha has only 40 calories and 70% of your daily value of vitamin A. I like to roast 1-2 Kabocha at the beginning of the week for my meal prep and eat a serving as my source of carbohydrates for the meal.

2. Satsuma Imo (Japanese Sweet Potato)- Satsuma Imo is similar in taste and texture to the Kabocha, it is drier,denser and milder than the American sweet potato. You can recognize a Satsuma Imo because it has purple skin and yellow flesh. Satsuma Imo is a great source of fiber and Vitamin C. Since Sweet Potatoes are a staple in many physique athlete’s diets, this Japanese version can be swapped out to add variety. I also bake these weekly with my meal prep when I can find them.

3. Konnyaku- Made from the Konjac plant has close to zero calories. Konnyaku became sort of main stream with Shirataki noodles (a combination of tofu and shirataki). But you can find plain konnyaku and cook it up for a filling fibrous meal with even fewer calories. Konnyaku can smell fishy and feel slimy when you take it out of the package but don’t let that scare you away, with proper cooking and a good recipe you have a tasty, filling, almost calorie free food.

4. Seaweed- Packs of seaweed have also reached mainstream markets in the US. I have seen “seaweed snacks” in Trader Joes, Costco, & Wegmanns. Seaweed is another food that has barely any calories- around 25 per serving.

A 2011 review of  100 studies on the health benefits of seaweed found that seaweed had more bioactive peptides, which aid in heart health and blood pressure reduction. Additionally, seaweed is a good source of other micronutrients like iodine, Vitamin A, B-6 and C.

Sashimi

5. Sashimi- Most people are familiar with sushi but many people don’t know the difference between sushi and sashimi. Whereas sushi includes rice and other ingredients, sashimi is just the raw fish. This way you get protein, omega three fatty acids and fewer calories and carbohydrates than sushi rolls. After all, with toppings like mayonnaise and fried noodles you didn’t really expect your average sushi roll to be a healthy choice did you?

6. Green Tea- Green Tea is full of antioxidants which are powerful free radical fighters. Green Tea also helps boost your metabolism so you burn more calories even while at rest. I love drinking green tea with my breakfast or as I am teaching classes to give me a little boost of energy and soothe my dry throat.

While Japan has many other foods to explore, this is my top list of healthy go-tos that have been favorites of mine throughout the years.

There’s something about Spaghetti Squash

What’s yellow, looks like pasta, tastes like pasta, but only has 42 calories per cup? Let me say that again: 42 calories per cup! That’s insane! Regular spaghetti has 220 calories per cup! In case the title of this post didn’t give it away already, its spaghetti squash! I just re-discovered this yellow vegetable and lately I have been a little spaghetti Squash obsessed.

Spaghetti Squash

Spaghetti Squash

Today for lunch I had Spaghetti Squash with low calorie butter flavored powder and Kosher salt (I love the texture) and it was de-lish! If you haven’t tried spaghetti squash you really should. Once it’s cooked you can pair it with the same type of sauce or accouterments that you would add to regular spaghetti.

The easiest way I have found to cook spaghetti squash is to steam it via the microwave:

1. Cut Squash in half.

2. Put 1/2 cup of water in a microwave safe dish.

3. Put squash in the dish, cut side up.

4. Seal everything with plastic wrap.

5. Microwave for 10-12 minutes.

Voila! Simple, delicious,  and healthy. Next time you are craving pasta. Try this instead.