Managing Halloween Treats

As you know today is Halloween and sometimes it seems as though this spooky holiday is just an excuse for kids (and the rest of us too!) to gorge on candy and other sweets. If you're afraid you won't be able to resist temptation, you don't have to give in without a fight. Here are 4 strategies to help you enjoy Halloween without compromising your weight-loss goals.

1. Provide healthy alternatives. Keep a ready supply of fresh fruit, cut-up vegetables, reduced-fat cheese sticks, and other healthy snacks on hand throughout the day. By snacking on healthy foods, everyone will feel less of an urge to splurge on sweets after trick-or-treating is over.
2. Establish a "no leftovers" rule at the office for yourself. For all your careful preparation at home, it's sometimes hard to avoid the leftover candy colleagues bring to work. Pack waist line friendly snacks so you're prepared with healthy alternatives.
3. Don't get taken in by clearance sales. After Halloween, stores will try to move leftover candy as quickly as possible. By avoiding the candy aisle altogether, you won't be tempted to take advantage of the lower prices.
4. Allow yourself a treat so you don't feel deprived. No one said you shouldn’t enjoy a little splurge on Halloween. It is, after all, an occasion that comes but once a year. Treat yourself to one or two small pieces of dark chocolate (with nuts, if you like).

Surprising Sugary Foods

Granola Bars

You see the advertising everywhere: Healthy, fit people enjoying a granola bar in the fresh air after a glorious hike. Yet despite their health-conscious profile, granola bars contain a lot of added sugar. Instead of a prepackaged granola bar, you could create your own trail mix with a handful of nuts, dry oatmeal or muesli, dried fruit with natural sugar, such as cranberries, and even a few bits of dark chocolate. This will almost guarantee the nutrients and energy you need, while you control the added sugar.

Cereal

Cereal can be a great way to start the day, especially if it contains some fiber and if you have it with milk. But reading and comparing labels is essential to maintain a low-sugar diet. Some granola-based cereals have as many as 13 grams of sugar per serving, while other cereals have as few as 6 or even 2 grams.

Barbecue Sauce

If you’ve ever made barbecue sauce, you know that the ingredients can include one or more of the “natural sugars,” such as honey, molasses, and brown sugar. Bottled brands can have as many as 11 grams of added sugar per serving. Every time you slather on barbecue sauce, you are adding sugar to your meat, a naturally sugar-free protein. Seasoning meat before cooking with a tasty blend of spices, called a rub, is a better option for a low-sugar diet.

Ketchup

With about one teaspoon of sugar in every one-tablespoon serving, ketchup is a startling source of added sugar. This is where being label savvy really counts because you may not see the word “sugar” in the ingredients list. Other words that are sugar-type ingredients are corn syrup, sorghum, glucose, fructose, lactose, sucrose, galactose, maltose, and concentrated juices, like concentrated grape or apple juice. Remember, ingredients are listed from the highest to the lowest amounts on the label.

Tomato Sauces and Soups

Like ketchup, tomato sauce and tomato soup may also be foods with sugar added. When cooking these from scratch at home, you might use caramelized onions or carrots for a little sweetness to counter the acidity in tomatoes. Not all tomato products contain a lot of added sugar, so get in the habit of checking out the label. Tomato paste, canned diced tomatoes, and salsa are all good additions to a low-sugar diet.

Lemonade

Lemons are a wonderful source of antioxidants and vitamin C. Adding a squeeze of lemon to water improves taste and is good for you. But when turned into lemonade, the benefits of lemons may be outweighed by the amount of added sugar needed to sweeten the beverage, as many as 25 grams per serving. If you really want lemonade, make it fresh at home and control the sugars you use.

Flavored Yogurt

Yogurt is so good for your digestive tract that it’s hard to think of it as a food with sugar or that the 6 to 7 teaspoons of added sugar in one serving of flavored yogurt could be an issue. But just try to imagine yourself layering that amount of sugar onto plain yogurt. A better option is to go Greek: Drizzle a little honey onto plain, thick-style Greek yogurt or simply rely on the natural sweetness of berries or other fresh fruit that you add yourself to liven it up.

Dried Fruit

Dried fruit can be a healthy snack. Overdo it, however, and you may end up consuming significant amounts of natural sugar. Five to six pitted dates have 32 grams of sugar, adding that if you saw that on the label of a packaged snack you’d probably drop it like a hot potato. However, dried fruit is also high in fiber, vitamins, and minerals, offering benefits that can outweigh the sugar content, as long as you nosh in moderation.

6 Powerful Health Boosting Super Foods

A few foods are true standouts, packing in exceptional amounts of vitamins, minerals, and other nutrients, including plant compounds called phytochemicals, that can help to lower your risk for numerous health conditions, including cancer and heart disease. Start incorporating these top nutrient-packed foods into your diet.

1. Tomatoes: Studies show that eating tomato products may reduce prostate cancer risk (i.e. Tomato sauce) The key ingredient: a powerful antioxidant called lycopene, also found in pink and red grapefruit and guava.
   
2. Spinach and other dark leafy greens: Research shows that eating dark leafy greens, like spinach, kale, and Swiss chard (which are technically cruciferous vegetables), may help maintain good health by reducing one’s risk of heart disease and stroke, some cancers, and several other illnesses. Dark leafy greens are rich in beta-carotene, folate, and vitamins C, E, and K, which help protect against free radicals (unstable molecules that can damage cells). Regularly eating dark leafy greens may help to lower blood pressure and cholesterol and promote normal eyesight.
   
   
3. Walnuts: Like all nuts, walnuts are a great source of protein, fiber, and healthy fats. Unlike other nuts, however, walnuts are high in heart-healthy omega-3 oils, which have been shown to have antioxidant properties. Enjoy up to 15 walnuts a day as part of your nut/seed allotment. Other recommended sources of omega-3s include flaxseed and, of course, oily fish, like salmon and sardines.
   
   
4. Blueberries: Studies show that a number of compounds in blueberries, including pigment-producing anthocyanins, are powerful in helping to prevent cancer. These anthocyanins may also protect against hypertension (high blood pressure). In addition, blueberries may help prevent cataracts and the short-term memory loss associated with aging. Other berries have antioxidants in smaller quantities.
   
   
5. Pomegranates: These fruits are high in flavonoids, antioxidants also found in red wine and cocoa. Recent studies show that pomegranate juice may help protect against heart disease.
   
   
6. Sweet potatoes: An outstanding source of carotenoids (including beta-carotene), as well as vitamin C, calcium, and potassium, sweet potatoes can help reduce LDL cholesterol, lower high blood pressure, fight cataracts and age-related macular degeneration, and boost your resistance to colds and infections. Other good sources of beta-carotene are carrots and apricots.

Shoulder Shaping

Shoulder exercises are a popular part of resistance workouts. Working out while facing a mirror, many people train what they can see — the front and middle heads of the three-part deltoid muscle. But the rear head of the deltoid needs attention too. Otherwise, you'll have unbalanced strength in your shoulders, which can set you up for a rotator cuff injury.

Let's take some time to target the backs of your shoulders with bent-over shoulder raises. Here's how:

1. Sit on the edge of a chair or workout bench with a dumbbell in each hand and your feet shoulder-width apart. Bend forward at the waist so that your upper body is parallel with the floor. Let your arms hang straight down under your chest, with your palms facing inward towards each other. Exhale and raise the dumbbells, pulling your arms apart, up and out, until they are parallel with the floor. Hold for a beat.
2. Inhale and slowly lower your arms back to the starting position; repeat. Keep a slight bend in your elbows throughout the entire movement. Be careful not to lift your torso when you raise the weights.

Happy Halloween!

Tone Your Pecks (Chest)

We could all use a little pick-me-up in the pectoral region, right? As we age, certain areas may begin to droop a little — you know what I'm talking about. There's no reason to give gravity all the control, though, especially when you can defy gravity with chest-pumping exercises like the classic push-up (modified here for beginners), the dumbbell chest press, and the chest fly.
 
Modified Push-up

1. Find a stable elevated bench on which to perform this exercise (if you're at home, the back of your couch or your coffee table will suffice; if you're at the gym, use a weight bench). Stand with the bench in front of you and place your palms on it. Your hands should be just wider than shoulder-width apart. Step your feet back behind you so that you're balancing in a prone position over the bench. You should be supporting your weight on the underside of your toes and the palms of your hands.
2. Bend your elbows and lower your entire body into push-up position. Your chest should line up with your hands, and your elbows should be bent in 90-degree angles at the midpoint of this exercise. Your neck should be straight and your eyes should be focused on the floor in front of you. Keep your abs tight. Exhale as you push back up to the starting position; repeat.

Dumbbell Chest Press

1. Lie on your back on a workout bench with your feet up on the bench. (You can also perform this exercise lying on a body ball with your feet firmly on the floor.) Hold the dumbbells over your chest with your arms extended toward the ceiling, palms facing forward. Inhale as you bend your elbows and lower the dumbbells to just above chest level. At the midpoint of this exercise, your upper arms should be parallel to the floor and your forearms perpendicular to the floor.
2. Hold for a beat, then exhale and press the weights back up to the starting position; repeat.

Dumbbell Chest Fly

1. Lie on your back on a workout bench with your feet up on the bench. (You can also perform this exercise lying on a body ball with your feet firmly on the floor.) Hold the dumbbells over your chest with your arms extended toward the ceiling, palms facing each other.
2. Inhale, opening your chest, and slowly lower the weights out in an arc to the sides of your chest. Exhale and raise the weights, again in an arc, back to the starting position; repeat.

So True! Reward yourself with a more waist line friendly treat, like new shoes. Or a tan.

What's In Your Gym Bag?

Whether you exercise at the gym, outdoors, or in the comfort of your home, choosing the right exercise gear should be a priority. Why? Wearing workout-specific sneakers and clothing will not only lower your risk of injury, it will also keep you comfortable and make working out a more enjoyable experience. Check out my list of useful workout gear.

1. Sport-Specific Sneakers. Choose the appropriate athletic shoe for your workout to help prevent injuries, such as blisters and shin splints. For example, if you’re a walker, be sure to purchase walking sneakers, which are flexible and relatively flat. If you’re doing cross training, buy shoes that are sturdier. Make sure to try on workout sneakers with the socks that you plan to exercise in.
   
2. Breathable Workout Clothing. The clothes you wear while exercising are just as important as what you wear on your feet. Workout clothing should provide both comfort and coverage and be made of a material that’s lightweight and breathable. Your best bet? Exercise apparel that is made with special moisture-wicking fabrics will keep you cool and dry. Safety can be important as well, especially if you enjoy walking or jogging outdoors early in the morning or in the evening. Wear colorful or light-colored workout clothing with reflective material to stay visible.
   
3. Supportive Sports Bra. Attention ladies: A good sports bra is a must! Some workout shirts have built-in sports bras, but if they don’t, or you’re bigger-breasted, be sure to choose a supportive bra that has a T-back or racer-back design to keep the straps from slipping off your shoulders. Many sports bras also come with special venting systems and are made with wicking material to soak up sweat while you work out.
   
4. Synthetic Socks. Choose synthetic socks over cotton ones because they soak up moisture and keep your feet dry and blister-free.
   
5. Reusable Water Bottle. It’s essential that you stay hydrated while exercising — and that’s true not just in hot weather. Drink some water before you start your workout and sip from your water bottle as needed during exercise to prevent dehydration and loss of electrolytes.
   
6. MP3 Player and Pedometer. Listening to music can help keep you motivated as you’re exercising. Some portable music devices now include a built-in stopwatch and pedometer that records the number of steps, distance, pace, time, and calories burned during a workout.

The Importance of Core-Strengthening

What's your favourite type of exercise? Most people say Cardio. But focusing too much on cardio while neglecting core-strength exercises can result in weak core muscles an poor flexibility.

This can increase your chances of getting hurt. Even those who do conventional weight lifting may be vulnerable to injury, since this type of exercise tends to isolate muscle groups and neglect those important core muscles.

Try your best to incorporate core exercise into your weekly regiment. The best part of core moves is that it doesn't cost a lot, or require fancy equipment. I recommend the following:
- a bench or chair without arms
- a mat or thick towel to protect your back & knees during exercises
- light hand weights
- an exercise step, also called an aerobic step

What Does Toning Really Mean?

All of us want to "tone" our muscles to achieve a cut, fit look. But what exactly is "toning"? Let me clarify a little: The word "toning" has nothing to do with the size of a particular muscle; it refers rather to making a muscle lean by burning intramuscular fat, and conditioning the muscle for better performance.

You can't actually build muscle mass unless you're eating more calories than you're burning, but you can tone a muscle to make it leaner. To tone your muscles, you should weight-train four days a week, working each muscle group twice a week. After you work a particular muscle group, you should give it two days of rest before you focus on it again.

Here's a sample toning program that works each muscle group without overdoing it:

Monday: Work the chest, shoulders, triceps, quads, upper abs, obliques.
Tuesday: Work the back, biceps, hamstrings, glutes, lower abs.
Wednesday: Rest.
Thursday: Work the chest, shoulders, triceps, quads, upper abs, obliques.
Friday: Work the back, biceps, hamstrings, glutes, lower abs.
Saturday: Rest.
Sunday: Do a cardio-only workout.

Remember: Exercise is the architect, but recovery is the builder. You have to give your body adequate recovery time to heal itself and grow stronger. If you work out too often without resting, you'll just break your muscles down.

I've been MIA

I'm so sorry that I've been MIA for over a month now... :(

Work has been turbo busy. But that's no excuse. I'm back with a vengence, and ready with TONS of more Health, Nutrition and Fitness tips to get you feeling and looking your best!

Check in with BroncoFit daily for your ritual dose of tips, info and help. And don't forget that if you have any questions, leave me a comment.

Stay Fit & Sassy,
BroncoFit