How to Be Healthy and Have Fun This Halloween From Fitness 4 Home Superstore

Halloween. It's the unofficial kick-off to the holiday season aka the season of overeating. It doesn't have to be that way, though. There are many things you can do to keep the holiday season (Halloween included!) fun AND healthy... or at the very least as non-unhealthy as possible.

Let's start with some tips for Halloween because, as you know, it's right around the corner!

1. Don't Drive. Walk!

When I was a young kid, we walked from house to house, neighborhood to neighborhood. As I got older, my parents walked with me. These days, I see parents driving their kids from house to house. If you're going to take your kids out trick-or-treating, DO NOT DRIVE. You don't necessarily need to get all dressed up, but do get out there and walk the neighborhood. If you do not live in a safe neighborhood, drive to one that you feel comfortable in. Park your car and walk the rest of the evening. This will help you and the kids get some much needed exercise, as well as spend some quality time together (and it lets you keep an eye on them as well). Don't have any kids? Go with friends that do!

2. Be a Good Moderator.

If I can guarantee one thing about Halloween night, it's that your kids are not going to take it upon themselves to moderate how much candy they eat. From the time that first mini candy bar hits that bottom of the bag to the time that last one is being unwrapped, your kids are on a sugar binge. Sure, it's Halloween and that's what they're "supposed" to do, but in all actually, binges are dangerous. They can lead to melt-downs, momentary losses of control and short-term behavioral issues.

To help control the situation before any of these things happen, you must plan ahead. Allow your children (and yourself) to select 1 or 2 pieces of candy to enjoy with a balanced packed lunch or each night after a healthy dinner. The sweet treats will last a lot longer and you'll avoid a sugar binge. If the temptation is just too much and you find it impossible to shut off the candy supply, throw it all away - it's not worth keeping.

3. Find Healthier Stuff.

Almost everyone I know loves chocolate. Some admit that they're addicted to it, while others swear it's better than, well, it's just the best. The great thing, though, is that chocolate has a lot of really great qualities and, in moderation, can very much be a part of a healthful lifestyle.

Studies have shown that dark chocolate has high levels of antioxidants and may also help lower blood pressure. It has also been associated with the release of endorphins, our "feel-good hormones" - the same ones you get from a runner's high.

4. Focus on Fun, Not Food

There is much more to Halloween than chocolate bars and candy. You and your family can find fun in making your own costumes and showing them off at school, work or parties. And if you aren't the dressing up type, it might even be fun to check out the creativity of others.

There are also a ton of great Halloween activities and party ideas to enjoy with your kids, your friends and with other loved ones. Apple-bobbing, pumpkin carving, costume parties - see what you and your family can "scare" up!

5. Cut Yourself Some Slack

Everyone is entitled to falling off the wagon at some point or another so don't beat yourself up over it. Accept that fact that you over-indulged and try to make your next snack or meal a healthy one. Throw in a little extra exercise in the next few days and you're right back on track, both physically and mentally.

Dark Chocolate: A Healthy Alternative

High blood pressure? Worried about heart disease? Try a chocolate truffle! That's right. Studies show that dark chocolate (not white chocolate or milk chocolate) is actually good for you.

Dark chocolate lowers high blood pressure. But that's no license to go on a chocolate binge. Eating more dark chocolate can help lower blood pressure -- if you've reached a certain age and have mild high blood pressure, but you have to balance the extra calories by eating less of other things.

Dark chocolate is also a potent antioxidant. Antioxidants are implicated in helping to prevent heart disease and other ailments. Milk chocolate also contains antioxidants, however, the milk may interfere with the absorption of antioxidants from chocolate ... and may therefore negate the potential health benefits that can be derived from eating moderate amounts of dark chocolate.

Just remember to balance the calories. Don't replace healthy foods with chocolate. Most people's diets have plenty of sweets. Switch those sweets for some chocolate if you're going to try the truffle treatment.

Diet - Chicken 'n' Slaw Wraps

For a quick lunch or light dinner, these chicken 'n' slaw wraps are easy and taste great. Try them with baked potato chips, watermelon slices or corn on the cob.

Ingredients

1 can (5 oz.) chunky white meat chicken in water, drained
1 C. coleslaw, without dressing
1 can (4 oz. ) crushed pineapple, drained
1/4 C. reduced-fat coleslaw dressing
2 flour tortillas, each 8 inches in diameter

Directions

In a small bowl, add the chicken, coleslaw, pineapple and dressing. Stir to mix evenly. Cover and refrigerate for at least 25 minutes. To serve, top each tortilla with the chicken mixture. Fold both sides of each tortilla up over the filling, and then roll to close. Serve immediately.

Serves: 2, Fat: 11g, Calories: 349

The Truth About Energy Drinks

Red Bull, NOS, Rockstar, Monster. These and other energy drinks are touted as a great way to not only increase your alertness and energy, but also help you perform better during your workouts. Most of these drinks are loaded with caffeine (12 oz. versions of these drinks can have as much caffeine as 2½ cups of strong coffee!), not to mention sugar and other natural stimulants. And, if you’re an elite athlete, these drinks do give short bursts of energy that burn off quickly.

Unfortunately, not all of us could be considered an “elite” athlete. What happens for the rest of us is? The sugar and caffeine from the drink burns off, and you go from feeling full of energy to “hitting the wall”. The last thing your workout needs is for you to suddenly feel exhausted and burned out when your energy drink wears off! Not to mention, many of these drinks may contain high fructose corn syrup that your body has a hard time digesting, while giving you empty calories that counteract what your trying to accomplish during your workout.

A better solution? Have some fruit. Fruit is natural! Your body can digest it far better, and the natural sugars in fruit can give you a quick energy lift that burns off gradually, fueling your workout without leaving you “without power!”

Diet - Leftover Turkey Soup

Yes, Thanksgiving is just a few short weeks away and before you know it, you'll be wondering what to do with your leftovers. Here's a great recipe for leftover turkey soup!

Ingredients

1 turkey carcass
4 C. water
8 C. chicken stock
4 large onions, 1 quartered and 3 chopped
1 C. turnip, peeled and diced
1 C. celery, chopped
4 carrots, peeled and cut into thin strips
1/4 C. fresh parsley, chopped
1/4 tsp. thyme (dried)
1 bay leaf
1/2 tsp. ground black pepper
1/4 C. pearl barley
1 can (14 oz.) diced tomatoes
1 can (16 oz.) white beans, rinsed and drained
1/2 lb. leftover light turkey meat, bite-size pieces

Directions

In a large stockpot, combine the turkey carcass, water, broth and quartered onion. Bring to a boil over high heat. Reduce heat, cover and simmer for 1 hour. Strain the mixture, discarding the carcass and onion. Chill the liquid in the refrigerator — overnight, if possible — and skim off the fat from the broth's surface. Return the liquid to the stockpot. Add the remaining ingredients to the broth mixture. Bring to a simmer and cook, covered, for about 1 hour. Ladle into individual bowls and serve.

Serves: 10, Fat: 3g, Calories: 191

Labels: fitness 4 home superstore, healthy diet, healthy eating, healthy food, low calorie, low fat

Diet - Iced Tea, Mojito Style

It seems as though Mojitos have hit every bar, restaurant and party with full force! These sugary, sweet drinks can do some serious damage to your waistline. Here's a recipe for something a little healthier... Iced Tea - Mojito Style!

Ingredients
1 C. freshly brewed unsweetened tea, cooled
2 T. lime juice concentrate
2 T. fresh mint leaves, plus 1 sprig for garnish
5 to 6 ice cubes
Sugar substitute, to taste

Directions
In a blender, combine the ice tea, lime juice, mint leaves and ice cubes. Blend until smooth and frothy. Add sugar substitute for desired sweetness. Pour into a tall chilled glass and garnish with a mint sprig.

Serving Size: 1 drink, Fat: 0g, Calories: 12

Labels: fitness 4 home superstore, healthy diet, healthy eating, healthy food, low calorie, low fat

Exercise - Are Your Workouts Working for You?

Do you know if your exercise program is working for you? Sure, maybe you've been working out for a little while. But, how can you be sure you're making any progress? What are the signs that you're doing things "the right way"?

If you assess your progress based exclusively on weight loss or loss of inches, you might be missing out on other important signals that could be fueling your motivation. Here are a couple other measures to consider:

Pace - As your fitness improves, you should find that the time it takes to run/walk a mile, either on the road, or on the treadmill, will gradually decrease, And, you should also find that you can maintain speeds that used to be a challenge, with less effort and heart rate than before.

Heart Rate Recovery - Remember your first workout? Remember that feeling that your heart was going to keep beating fast - forever? Well, as your workouts improve, you should find that your heart rate will now drop or return to normal much quicker than before. A good post-workout heart rate recovery of 25 to 30 beats in one minute is considered good, and 50 to 60 beats per minute is excellent.

Strength and Endurance - If you can run or walk three miles now, where before you could only do two, or lift a weight more easily than before, it's a sure sign your becoming fit.

Getting fit is about more than just losing weight or taking inches off your waistline. It's about improving your health, your endurance, your stamina and your strength. As you replace fat with muscle, your weight may not drop, but as muscle takes up less space than fat, you'll feel slimmer, more tone and stronger - and those are the measurements that truly help keep you motivated!

Labels: fitness 4 home superstore, healthy lifestyle, healthy living, strength training, fitness equipment, exercise equipment

Fitness Myths Debunked

Whether your goal is to get fit, loose weight, or build muscle, there always seems to be those concepts that seem to make sense, but actually keep us from reaching our fitness goals. Here's a few examples:

"If I work out on an empty stomach, I'll burn more fat"

FALSE. Well, it's not the fat you burn during exercise that matters. It's the fat that you burn between workout sessions that really counts! Exercise is the catalyst for change...not the change itself. Beyond that...sorry folks, but when you exercise, your body burns carbohydrates and creatine - not fat. How, then, do you burn fat with exercise? Exercise speeds up your metabolism - and that's what attacks your fat stores between your workouts! So - go ahead and eat beforehand. Having that fuel means you can make it a worthwhile workout - and the better the workout, the more your going to burn fat later!

"To gain muscle, I need to lift weights every day"

FALSE. f do don't lift weights, you're not going to gain much (if any muscle) - and it would seem that the more you lift, the more you'll gain. Unfortunately, that's not true. The whole concept behind weight training (without getting technical) - is that when you lift, your muscles suffer "micro-tears". Now, before that sounds bad - keep in mind that your muscles do this every day - but to gain muscle mass, you need to step that up a bit beyond your normal, daily workload. When your muscles are at rest, they heal - and rebuild. That rebuilding is where you gain muscle. WIthout that rest, you're just damaging yourself, and will end up getting negative returns on your workouts. So, plan your weight training workouts - and also train regular rest periods in between them!

"Milk is good for your fitness routine"

TRUE. According to a new British study, when 11 men drank 2 percent milk, water, or Powerade after intense exercise sessions, researchers found that the milk drinkers remained hydrated four times longer than those who drank the other liquids. Thanks to higher levels of potassium, sodium, and electrolytes that promote fluid retention, combined with the protein that aids in muscle growth and recovery - milk truly does your body good!

Prevent Holiday Weight Gain from Fitness 4 Home Superstore

It all starts with Halloween, doesn't it? A few mini candy bars here, some candy corn there... Next thing you know, you've gained 5 pounds and you still have 3 major holidays to go! The couple of months in this holiday season are going to be tough, but we’ve put together some tips to help you get through them and prevent holiday weight gain. Here are some things to keep in mind as your calendar fills up with parties, food, drinks and family events.

Pick a couple of days. From now until New Year’s, your life is going to be filled with many temptations – drinks, cheese dip, chicken wings, more drinks and chocolate pies. Give yourself a couple of days to eat and drink whatever you desire and stick to it. Once the chosen days have passed, you must continue to make healthy choices, so choose wisely!

Limit alcohol consumption. Drinking is a big part of celebrating the holidays. Be sure to stick to your plan and drink only on chosen days.

Don’t miss another workout. Chances are, you may have already skipped a few workouts. Don’t miss another one! You planned out your fitness schedule because you are on a path to good health. Stay motivated and make sure you stick to your goals. In fact, you should be getting some exercise in every day. A brief strength training or cardio session each day will help keep your metabolism fired up. You can even keep these daily sessions at less than 15 minutes so you can sneak them in at any time.

Exercise early. Get your workouts done early in the morning so you won’t be tempted to skip them. It’s easy to get pulled away from your schedule to shop for last-minute gifts or to make an extra dish for a party. By exercising first thing in the morning, you guarantee yourself a workout and start your day feeling pumped up with energy and motivation.

Eat breakfast. It’s no secret that breakfast is the most important meal of the day. Eat within 1 hour of waking up. You’ll be less tempted to make bad eating decisions if you start your day with a healthy meal.

Drink water. Bring your water with you everywhere you go. Not only will it keep you from feeling hungry by elevating your metabolism, drinking water will keep you hydrated and flush out toxins.

Follow your fitness plan and use these tips for preventing holiday weight gain to help you get through the next couple of months and maintain your healthy lifestyle!

Labels: fitness 4 home superstore, healthy lifestyle, healthy living, strength training, fitness equipment, exercise equipment

Diet - Spicy Yogurt Drummies

Plain yogurt makes a great marinade. It tenderizes meat while keeping it moist and succulent. These spicy yogurt drummies are great for get-togethers!

Ingredients:
2 T. hot water
1/2 tsp. saffron
1/2 C. nonfat or low-fat plain yogurt
1 onion, finely diced
3 cloves garlic, finely diced
1/2 tsp. cayenne pepper
2 T. lemon juice
1 T. honey
1 T. extra-virgin olive oil
1/2 tsp. salt
1/2 tsp. ground cumin
1/4 tsp. ground cinnamon
8 skinless chicken drummies

Directions:
Place hot water in a small bowl and crumble saffron over it. Steep for 5 minutes. In a separate, shallow dish, combine yogurt, onion, garlic, cayenne pepper, lemon juice, honey, oil, salt, cumin and cinnamon. Stir in the saffron water. Add drummies and coat well. Cover with plastic wrap and marinate in the refrigerator for at least 30 minutes or up to 12 hours. When ready, preheat oven to 450°F. Line a baking sheet with foil and set an oiled rack on top. Place the drummies on the rack and bake until the chicken is golden brown on the outside and no longer pink in the center, about 30 minutes.

Serving Size: 2 Drummies, Fat: 9g, Calories: 241

Labels: fitness 4 home superstore, healthy diet, healthy eating, healthy food, low calorie, low fat