Tricks in those Treats

It's a tricky time to watch excess sugar intake. Candy oozes into the aisles of CVS and bright yellow sales tags frighten our dollar bills, making them jump right out of our wallets. First, I will list a few ways to keep the sugar out of your bloodstreams and ways to share the health.

-- Wait until the last minute to buy candy. It will probably be cheaper, and it won't be sitting in your candy bowl, with risk of disappearing before the trick-or-treaters arrive).

-- Plan to hand out candy you don't like. No temptation!

-- Buy candy that takes a long time to eat: suckers, lollipops, and the like.

-- If you don't mind being "that house", give out bags of microwavable popcorn, pretzels, raisins, or bottles of water for thirsty kids running around the neighborhood.

But what if you just cannot resist a treat now and then? See below for ways to keep the treats lighter than a porch full of jack-o-lanterns.

• 2 mini Reese's cups -- 80 calories


• 1 Tootise pop -- 60 calories


• 7 gummi bears -- 70 calories


• 11 pieces of candy corn -- 70 calories


• 1 fun size package of M&Ms -- 100 calories

The 'Fat Tax'

It is underway! And you better believe that it has my full support. The "Fat Tax" proposition suggests that if Alabama residents do not shape up and lose weight, they will be subject to an extra $25 on health insurance premiums.

Some angered citizens may object, saying it is punishing those who have these unhealthy genes. Other may view it as discrimination in the workplace. I, however, see this as a perfect opportunity/excuse for the unfit to get fit. We get charged more for having to seek mental healthcare, so how is this different?

Read over the article and see for yourself. Maybe this is what this country needs in order to turn the health of it citizens around. Comments welcome!

On your mark, get set, EAT

There hasn't been too many post-worthy items in the news lately...until today. What could be more applicable to my archive of unhealthy American behaviors than a Japanese finding that eating too fast can lead to weight gain?

Obvious? Yes. American? Right on. Blog-able? You betcha. (Thank you, Mrs. Palin, for enlightening our lives with that phrase once again.)

A fact known among many a dieter is that it takes the brain 20 minutes to realize that the food tank is at full capacity. Many devouring diners adapted to this realization by eating more slowly and putting down their forks between bites in hopes of slowing down the digestion process and actually enjoying food rather than using it as gas for fuel.

It doesn't take a study to understand why people feast too fast: time constraints, multi-tasking, and eating on the run are all parts of our culture, as are super-sized portions and getting more bites for our bucks.

Getting back to our good old American roots and using mealtime as family time is a wise way to focus on the pleasurable experience of food. Eating in calm environments -- away from the television or the work desk -- will hopefully allow us to refocus our lives around friends and family...not food.

Finish lines

I'm participating in my first marathon this weekend, and my goal is to finish in under 5 hours...or finish at all. Other folks have different goals but may have similar time limits. For example, Brad Sciullo ate a 20-pound burger in the same amount of time it will take me to run 26.2 miles.

I will win a medal, free healthy snacks, and a lifetime sensation of pride in accomplishing a goal for which I have spent 6 months training. He, on the other hand, will walk (or roll) away with $400, 3 free t-shirts, and most importantly, a stomach ache, high cholesterol, and clogged arteries. Why do we allow ourselves to endure such physical torture?

Although our goals vary in the effect they will have on our bodies, I found that they have many similarities. We are both motivated by the urge to push our bodies past their comfort zones and ever further out of their healthy zones. Sciullo said, "About three hours into it, things got tough." I can imagine the same for myself based on previous training runs. What else motivated the madman? "I wanted to see if I could." Again, this reasoning is not too dissimilar from my own.

Some may call us insane. Others may strive for like-minded goals. Whatever your lifetime ambition, it is clear to see that body can be pushed past its limit of physical capability. But please use caution, because whether you aim to run the farthest or eat the most, slow and steady beats landing on your face.

Cold weather blues

It's getting chilly, and the temptation to stay in and cuddle by the fire overcomes the disappearing urge to go outside for a walk or run, let alone anything. But there are ways to stay active without facing the icy chill of a Saturday morning.

Gym costs can pack a punch in your wallet, but a home gym can be attained by searching the web or yard sales for used athletic equipment. So much can be done with a treadmill, a stability ball, a pair or two of free weights, and a resistance band.

If you're lucky enough to have a pet to cuddle with by the fire, he will probably have to "do his business" at some point during the cozy mornings, so take him for a quick walk around the frigid block for 10 or 15 minutes every or every other hour. Short bursts of exercise are just as beneficial as a 45-minute blast. If he happens to be a fetcher, chase the pup around the house and work in some lunges while he looks for his ball/toy.

Got stairs? Use 'em. Hop up with both feet, alternating feet, or lunge backward from the second or third step.

Don't forget housework! It's a great way to get a workout. Vacuum, scrub, sweep, and wash; you'll work up a sweat, especially if the heat is on!

If you use a traditional fireplace, that wood has to come from somewhere! Store it far from the house so you have to walk a little extra and carry it a little further.

Don't forget to warm up, cool down, and stay warm!

Fast food fixes

As humans, we need food, and sometimes we just want it fast. In our fleeting days, we don't always have time to whip up a homemade meal before the next agenda item floods our inbox, so when the fast food chains are the only option, it is nice to know that they offer mindful meals along with the triple bacon cheeseburgers (which we would NEVER order, right?).

-- Salads - Grilled chicken over a bed of greens is always a healthy choice. Avoid toppings like too much cheese, tortilla strips, and bacon bits. Select a low-fat, low-cal dressing like Italian, balsamic vinaigrette, or light ranch. Also, go easy on the croutons; most are fried in oil.

-- Sandwiches - Make clear the fixings you want on your grilled chicken sandwiches. Most come with lettuce and tomato, but ask to skip the saucy mayo or honey mustard. The recently popular "Go Wraps" are a great choice too, but remember to ask for the grilled chicken option. For the least calories, lose the bun/tortilla.

-- Burgers - Yes, burgers are beneficial! Not only do they cure your fast food craving, but the red meat is a great source of iron. Omit the cheese and order a healthy side (see next item).

-- Sides - Baked potatoes with broccoli and light cheese are a great source of protein and fiber, and those with reduced-fat sour cream and chives satisfy taste buds beyond fast food belief. Chili, side salads, and yogurt parfaits also are great additions to a meal or can be mini meals themselves.

When visiting these American-born institutions, hop out of the car and walk inside. It's an opportunity for exercise and a better chance that the employees will get your order right!

Sleep it off...literally

Well, I may have just found some information that completely negates the purpose of this blog: more sleep can actually help you lose weight.

When our bodies are fatigued, they lack the ability to control certain hormones that regulate weight.; therefore, our bodies lose the fat-burning functionality and simply store extra fat in those places we hate.

There is much debate regarding the "proper" amount of sleep, but it varies greatly on the individual. Most experts say 8 to 10 hours, but we know that this is an impossible feat on some (or most) nights. How can you make your sleep more successful?

-- Exercise. Not only does it reduce stress and raise body temperature, but it allows you to exert stored energy throughout the day so you are more rested for the evening. Try to allow a few hours between exercise and bed, though; otherwise your energy will interfere with calming down before bed.

-- Skip alcohol and/or caffeine. These drinks are OK in moderation, but caffeinated beverages should be limited to the a.m. hours, and alcohol (while making you feel sleepy) can actually disrupt sleep.

-- Try to crash and rise at about the same times every night...this includes weekends! Your body's circadian rhythm relies heavily on a set schedule of slumber.

-- Set up a peaceful environment for your bedroom, including a cool temperature, a quiet part of the house, and dark shades/drapes.

Sweet dreamzzzzzz!