Tricks....or Treats?

“They’re so cute and little”  you tell yourself as you frantically toss 5 bags of Hershey's miniatures into your cart – 2 more, by the way, than you need.  And so it begins…..  Every year we swear we aren’t going to gain weight at the holidays, we play little tricks on our minds, rationalizing that it's only for the holidays.  Well, for many people, that slippery slope starts at Halloween, not Thanksgiving. Here are some easy to follow tips to keep from Tricking your weight loss efforts with too many Treats!

1.  Buy only candy you don’t like – why test your willpower??

2.  Skip the candy completely, get little bags of pretzels or sugarless gum instead.

3.  Buy it at the last minute.  You'll hit the sales and save calories you don't eat.

4.  Don’t buy more than you need.  Run out early? Watch a scary movie rather than         be tortured by leftover candy.  If there are extras, give them away or throw them out. Better than wearing them on your hips tomorrow!

5.  Hide them -  out of sight, out of mind. Put them on high shelves or hard to get cabinets, even in dark bags. Or ask family or friends to hide them for you.

6.  If you feel in control, allow yourself to have one, but make up for those calories – do 20 to 30 minutes extra cardio (yes, it takes that much) or skip the bread or wine with dinner. 

Enjoy your Holidays, and lose weight too by setting realistic goals and giving yourself pre-planned treat meals.  Cut back on your daily calories and increase  your exercise.  Not just cardio but resistance training that produces calorie-torching muscle.  You can lose weight through the holidays, as one of my clients, Michelle did – she actually started at Thanksgiving and went on to lose 82 pounds over the next year! See her blog at my website, rachelryansfitness.com. Maintain control by giving yourself permission beforehand to enjoy a few treats -  then get back on track.  Show those M&Ms who’s boss!

Happy Halloween!  

 ~  Rachel

Take the Stairs!

I love to run stairs - especially the ones in buildings -like schools -where you know you're not supposed to..... When I was a teacher, I would sprint up and down, defying the cameras that lurked in every stairwell.  When I lived in Georgetown, WDC, running the stairs that were in the movie "The Exorcist" - made my lungs and quads burn, as I pictured Linda Blair's head spinning .... 

Whether you are at work, home or on the playground, sprinting on the stairs can burn 200 calories or more in just 20 minutes! Plus it helps build endurance, increase muscle power, balance, and flexibility. And you get a nice tight butt to boot! 

Got Milk? "Shake it up" ...with Chocolate!

Over the past few years, dark chocolate has become a staple in our diet.  What with all those  "cell-protecting flavanol antioxidant compounds",  who could resist a square or two a day? 

Besides  putting you in a feel-good mood,  they increase HDL (good) cholesterol levels, reduce blood pressure and enhance blood flow to the brain.  Just two tablespoons of natural cocoa have more antioxidant capacity than 3 ½ cups of green tea, ¾ cup of blueberries and 1 1/3 glasses of red wine.

Mix cocoa with protein rich milk and you'll get 16 grams of protien to  repair the muscle you just tore down.  The cocoa also has  6 grams of fiber,  and a chemical called theobromine which acts like caffeine for another energy kick!  Try my recipe for a  powerful post-workout recovery drink that will have you sprinting for the blender! 

Cocoa Moo
1 1/2 cup  Calorie Countdown non-fat milk by Hood
4 frozen chocolate milk ice cubes (make ahead of time)
2 level Tablespoons  dark cocoa unsweetened powder
2 Splenda

* Blend until smooth and thick