Halloween parties, potlucks, and trick-or-treating can break even the most disciplined of dieters. Here are my top 10 tips to survive this annual sugar fest that I shared with KRON 4 Morning News Weekend anchor, Marty Gonzalez.
The Top 10 Tricks
1. Buy trick-or-treat candy you don’t like. Buy a candy that won’t tempt you.
2. Buy candy the DAY OF Halloween. There will ALWAYS be candy left in the stores — unless of course, you’ll looking for your favorite candy! You may also save some money (thanks to clearance sales) as well as save on calories.
3. Eat dark chocolate — 85% or more of cacao.
Milk chocolate contains more added sugar and fat. Due to their antioxidant content, deep dark chocolate can reduce the risk of heart attack and stroke by nearly 40 percent, and reduce the risk of dementia.
Per a 2004 study published in the Journal of American College of Nutrition, dark chocolate improved blood flow in arteries.
Eat in moderation as it still packs plenty of calories. Limit to 1/2 to 1 ounce.
Note: White chocolate is highly processed which means it’s lost most or all of its antioxidants.
4. Keep the wrappers. Keep evidence of what you eat in front of you. It’s easy to forget how many times you’ve dipped into the candy bowl.
Two studies showed that people tend to rely on visual cues, such as the number of chicken bones on their plates, to decide whether they’re full or still hungry.
5. Avoid the candy dish. The candy dish encourages eating mindlessly — i.e., “grab-and-go syndrome”.
Scientists believe you make hundreds of unconscious food decisions daily, but seeing food pushes you to consciously decide whether to eat it. Seeing it more often increases the likelihood you’ll choose to eat the food.
A handful (1.5 oz; about 1/4 cup or 1 shot glass) of M & M’s can pack on 210 calories. To burn off just one handful, the average size person would need to do 1,400 jumping jacks which would take about 24 minutes (1 jumping jack per second)!
See how certain types of food can soften a chicken bone — just like your enamel. Your toothless grin at six may have been cute back then, but as an adult, it’s not so adorable. Check out my ‘chicken bone experiment’ to demonstrate dental health to Marty Gonzalez, anchor of KRON 4 Weekend News. We all know that candy and sweets aren’t good for your teeth, but preventing tooth decay and preserving your aging teeth involve more than what NOT to eat…
Enamel Enemy No. 1
Your enamel is the hard outer layer on your teeth that protects them from harmful acids. Your teeth are covered with a sticky film of bacteria called plaque. When sugars from the food you eat/drink mix together with plaque, acid is formed. SUGAR + PLAQUE = ACID
Acids attack your teeth. Repeated attacks can cause the tooth enamel to break down (soften) which can lead to cavities. When acid levels in your mouth drop below 5.5 on the pH scale, tooth enamel begins to be destroyed.
On the pH scale (a measure of acidity in chemistry), 1 is a strong acid and 7 is neutral.
Coca-Cola is More Acidic than Vinegar
Everyday food and drinks contain varying amounts of acid and sugar (an acid producer). Acids dissolve the calcium and minerals out of bones to make them soft. Similarly, the acids that attack your teeth can erode your enamel (by removing minerals from the enamel) making them susceptible to wear, pain and decay.
pH levels of the following drinks:
Water = 7 (neutral)
Milk = 6.8
Fruit juices = 3.3 to 3.8
Vinegar = 2.9
Coca-Cola = 2.5 (with 9 1/3 teaspoons of added sugar in a 12-oz. can)
Foods that Build Strong Teeth
Foods that contain bone-building vitamins and minerals (e.g., magnesium, calcium, and vitamin D) will help you preserve your aging teeth.
Magnesium is an especially important mineral in strengthening aging teeth and bones, so include plenty of:
Nuts, nut butters, seeds
Dried beans, lentils, whole grains
Green leafy vegetables. dried fruits
2. Calcium and Vitamin D
In general, dairy products are good sources, but non-dairy foods are also excellent sources of bone-building calcium. They include:
Dark-green leafy green vegetables (e.g., kale, spinach, arugula, basil)
Concerned about aging and looking older than you really are? Then don’t eat white sugar. Why? Because processed sugar binds to and eventually weakens the collagen in your skin. Save your money if you’re buying expensive skin creams, but eating processed sugar — the number-one ingredient to avoid if you want firm, resilient and radiant skin.
The skin is the largest organ of the body and one of the most revealing places where aging occurs. Over time, your skin may lose its original ‘snug fit’ and begin to wrinkle and sag due in part to your collagen cells breaking down. Collagen is the main structural protein in connective tissue that provides strength to the skin. It’s abundant in blood vessels, cartilage, ligaments, tendons, and bone as well.
The sugar-collagen reaction can lead to premature wrinkles and sagging. Sweet Tooth = Wrinkles. All those sugary donuts, Danishes and cookies may be hard to resist despite knowing they could end up settling on your hips and waistline, but perhaps thinking about them showing up as wrinkles on your face and neck or as ‘crepey’, loose skin may help strengthen your will to resist them.
Remember… sugar speeds up the aging process. Eat plenty of vegetables and fruits every day to get the essential components for healthy skin – AND a strong heart! Eat 8-10 total servings daily of fruits and vegetables.That is, 3 fruit servings + 5 or more vegetable servings.Get Real Food!Coming soon… why your heart needs collagen too!
VIDEOS: Watch Karen’s videos on what to eat for healthy skin. Get science-based info on skin nutrition in less than 3 minutes.
Top Anti-Aging Foods: Part 1 | Best Diet for Your Skin(02:53)
The skin needs essential vitamins to function and look its best.
Discover which ones you need and where to get them. Karen Owoc, The
Health Reporter, provides an overview of the foods to eat to get the key
vitamins necessary for healthy, youthful and glowing skin.
Top Anti-Aging Foods: Part 2 | Best Diet for Your Skin (02:36)
Healthy skin needs essential minerals and fats to do its job and to look its best. Find out which ones you need and where to get them. Karen Owoc, The Health Reporter, identifies the essential fatty acids and minerals that keep your skin smooth and radiant.