Ahhh…the holidays. Where it is so easy to overindulge on the constant barrage of tasty- but not necessarily healthy- foods and drinks that we pack on extra weight and have to resort to New Year’s resolutions to fit in our clothes again. How can you make it through the holiday season without sabotaging your health goals and having your weight balloon up?
The answer is just a few taps away on your phone. HealthMetric is an all-in-one health & fitness app that is the easiest way to keep focused on your personalized health goals to help maintain your target weight by understanding what you are eating. An added bonus: HealthMetric is free on the Apple App Store and Google Play.
If you worry about weight gain during the holidays, curb overeating by tracking how many calories and how much fat and carbs you are consuming; pair your caloric intake with setting goals for exercise to balance your approach to weight management:
Track of your holiday eating habits with the ‘’Not a Diet’ Diet’ Focus Group to monitor your caloric intake and your macronutrient breakdown (fat, carbs, and protein). This insight will highlight where and when you need to cut back.
If you can’t help to overindulge on the holiday treats, use the ‘Calorie Math’ Focus Group to balance your caloric intake (food you eat) with output (activity); keep your balance near 0 to fend off weight gain and burn more calories than you eat to enter the New Year in better shape.
But remember: your health isn’t seasonal and shouldn’t be complicated. So download HealthMetric now and become: Healthier. Stronger. Better. You.
5 low calorie candies and sweet treats that will satisfy your sweet tooth without breaking your diet
The candy bowl full of sweets your kids collected from Halloween can be tempting. They won’t miss one king-sized snickers bar right? Halloween doesn’t have to break all the hard work you have done to maintain a healthy lifestyle or discourage you from starting a new healthy meal plan. If you are craving something sweet, it doesn’t have to be full of empty calories and added sugars.
Try to curve that craving with these 5 low calorie candy options.
Honey sticks are a great sweet treat that have hidden health benefits. According to the healthline.com, there are many benefits to raw honey including being low in calories, a good source of antioxidants and helps with digestive issues. It is also great for soothing sore throats. You can shop locally for your honey sticks at farms and farmer’s markets. They are usually fairly cheap and come in a variety of flavors like lavender, blackberry, and apple. With only 20 calories, 4g of carbs, and 4g of sugar. You can try a variety of flavors without cheating on your healthy diet.
If you want all the sweetness of candy but without all the added sugar, fruit leathers are your best bet. The soft yet chewy texture is similar to other fruit chew candies but with more nutritional value. Nowadays you can find fruit leathers in major grocery stores. Places like Aldi and Trader Joes always have them sitting by the register ready for you to grab. The individual wrapped portioned will keep your portions under control. The 50 calories, 12 g carbs, and 10 g of sugar snack with keep your sweet tooth satisfied.
If you are a chocoholic, dark chocolate is a great dessert to have. There have been many studies on the benefits of eating dark chocolate. Typically the darker the better. The higher percent of pure cocoa eliminates the need for added sugars and creams. Try to get chocolate as dark and bitter as you prefer. Typically dark chocolate ranges in calories depending on the brand and extra add-ins. For an Intense Dark Ghiradelli Square it is 60 calories, 4 g of carbs, and 1 g of sugar. If you are missing some extra flavoring, I like to dip mine in a little all-natural peanut butter.
YumEarth Naturals Gummy Bears
There are a bunch of healthier alternatives to gummy candies. Our favorite is YumEarth. They are made with organic ingredients and use natural flavors and no artificial dyes to color their candies. What is great about this brand is there focus on allergy-free products. They give a detailed outline of their ingredients on the webstie including which candies you can enjoy if you are gluten-free, dairy-free or vegan. This 60 calories, 13 g of carbs and 11 g of sugar option is a great option if you want to cut out the processed and artificial ingredients in candy and stick with more naturally sweetened products.
Go Fun Sized
It is ok to to eat your favorite candy. Just keep in mind the portion size. While many kids may compline over houses that give out smaller sized candies, you can surely take them off your kid’s hands. If your favorite candy is Reeces, don’t feel guilty have one or maybe two of them. Fun-sized candies can vary in nutrition info. To give you a benchmark, a fun-sized snickers bar is around 80 calories, 10 g of carbs and 9 g of sugar.
We hope these low calorie candy for Halloween, helps keep your hand out of the candy bowl. The nutrition information we gave may vary depending on what product and brand you eat. For more nutrition information, search the foods through the log-it screen on the HealthMetric app and get the full nutrition label.
At the end of the day it is all about balance. You should never feel bad about cheat days or the days you just need an extra sweet treat to end the day right.
Don’t feel defeated after having a higher calorie or sugar day. It is not the end of the world or end of your healthy habits you worked so hard to accomplish. It is just another step on the road that will lead to the healthier you.
You can learn from the foods and events that may steer you off your path. If you know certain food you just can’t say no to, simply don’t say no. Make up those calories in the other foods you eat or an extra 15 minutes of exercise.
You don’t have to cut out your favorite desserts completely, just pay closer attention to the serving size and try some of these alternatives before you indulge in your favorite sweet treat.
Want to see more tips on becoming the healthier you? Check out our other blog posts.
3 ways you can stay active and sneak in a workout while busy being a mom
Fall is finally here and pumpkin patch season has begun! A pumpkin patch or local farm is a great way to get your kids outside away from screens and enjoy the outdoors. But it can also have benefits for you. The pumpkin patch is a great way for a busy mom to secretly workout and burn calories while having fun with your kids. Check out these activities you and your kids can enjoy while staying active and burning off the calories from the cider and baked sweets you will be getting after.
These three simple busy mom “workouts” can help you burn calories while having fun with your family.
Go Through a Corn Maze
Corn mazes are a lot of fun for the kids to try and navigate all the twists and turns. Corn mazes can be quite elaborate with different designs and lengths. Like a Curious George maze featured in Reader’s Digest. They are a great way to get your steps in and spend time working through the maze with your kids. Walking through the maze for 30 minutes to an hour can burn around 150-200 calories (give or take depending on your weight and other factors) and give you an extra 3,000 steps for the day.
Go Apple Picking
If your nearby farm has an apple orchard I strongly suggest going apple picking. You kids will love being able to pick apples right off the tree. The owners and workers of the apple orchards are usually very knowledgeable about apples and farming—it can be a great learning experience for your kids. The motion of picking apples is a great exercise. Changing from reaching high to low, you can incorporate squats into your apple picking. The more apples you pick, the longer the exercise, burning calories at a rate of around 150-200 for 30 minutes of walking and squats burn around 100 calories for 30 minutes. I always end up getting a ton of apples and giving them away to family and friends. After making a few of my favorite apple desserts of course.
Carry Your Own Pumpkin Back
If you are a busy mom trying to workout, you have to get creative on how you get in a 15-minute exercise. You don’t have to go to the gym to get your weight time in. Try using a pumpkin! Pumpkins can vary in weight so make sure you are comfortable carrying around the pumpkin before trying this tip. Instead of rushing back to your car to put your pumpkin away, try carrying it around with you for the rest of the trip. Again this might not be best suited if you have multiple kids to chase or younger kids you need to keep your eye on. Adding a little weight for when you walk can help burn around 250 calories for 30 minutes.
All the calories burn estimates vary from person to person depending on your weight, intensity, how fast you walk and other factors. Every few minutes of exercise counts so try not to just focus on the calories burned, but getting the right amount of exercise your body needs.
It is always important to find time for yourself and sneak away to the gym or go for a run to clear your head. However being a busy mom, that is not always possible. You are the queen of multitasking so why not apply that to your workouts.
Raising kids takes a lot of energy. Put that energy to good use and find ways to get in the extra few minutes of workout time by doing activities your whole family will enjoy.
Your kids will be able to stay active with you and not be stuck in front of the TV all day.
HealthMetric offers features in our all-in-one health and fitness for busy people like you. Our voice assistant allows you to log all your workouts and food at one time. Simply push the microphone and say “one cup of apple cider and one apple” or for workouts “30 minutes of walking”. Check out how HealthMetric might benefit you.
Paired with HealthMetric, the Apple Watch becomes more powerful in improving your health. Fully integrated with Apple Health, the Apple Watch tracks your activity, vitals signs, sleep, and mindfullness–allowing your data to be automatically harvested by HealthMetric.
Great for fitness gurus and those who take a more passive approach to their health, the Apple Watch is built for everyone. With the Intelligent Activity Tracker, Apple Watch tracks all the ways you move throughout the day, whether you’re biking to work, doing cartwheels with the kids, or hitting the gym. And with cellular, you can share your activity progress from a trail, the track, or even the middle of the ocean.