It was a brisk Halloween night. The October moon shone so full and bright that we didn’t need flashlights to find our way. Sharon and I were dressed up as overtired parents of elementary school children. Giavanna was bouncing around in her super-daughter costume, and George was in tow as an impossibly muscled junior hero.

One of my strength-and-conditioning-coach buddies saw a picture of the kids in their costumes. He remarked that George obviously "skipped leg day." You know, big upper body and skinny legs.

The night was wildly successful, as measured by the bounty of sweets acquired from our house-to-house solicitation. I offered to carry Gia’s candy-filled pillowcase because it was getting “dangerously heavy.”

"Gia, allow me to carry your bag of candy so you don’t herniate a disc in your lower back," I said.

"Okay, but don’t eat anything," Gia said sternly.

At just four years old, she was already suspicious of me around her candy and kept a close eye on me as we sauntered around the neighborhood.

"Dad, are you eating my treats?" questioned Gia.

I just mumbled because my mouth was full of candy corn, which I immediately regretted because it was like biting into a crayon with a sugar coating.

It doesn’t even make my top 100 list of favorite candies. And I could literally feel the cavities forming. Dentists around the world are purchasing new yachts around this time of the year, I thought to myself.

She must have noticed me chewing because she immediately requested I return her sack of goodies. Let’s just say that one sweet led to several more. I’m slightly embarrassed about this next part.

When we returned home, I ravaged our kids' chocolate bounty, just seconds after they walked upstairs for bath time. Honestly, my behavior made no sense. At first, I rationalized the momentary weakness as having something to do with Twizzlers activating pleasure centers in my brain, which subsequently caused me to eat Skittles.

Just then, I felt the rumblings of my impending bellyache as I heard approaching footsteps.

"Are you eating the kids' candy, Joe?" Sharon asked.

Awkward silence. "No, I’m protecting them from diabetes. And I’ll do whatever it takes to ensure the safety of our children!" I exclaimed.

I'll admit I felt a little ridiculous after Sharon discovered an Almond Joy wrapper in the kitchen trash bin.

"Really, Joe? Almond Joy? That’s like the worst candy ever," she said, holding up the chocolate-smudged wrapper.

Head down, I shamefully replied, "It’s not as bad as candy corn, which stays fresh forever because no one’s actually eating it."

Good news is, I got back to healthy eating the following day.

The Value of “Cheat” Meals and Why It’s Okay to Indulge Occasionally

Halloween brings up an interesting point about “cheating.” When I create a fat-loss nutrition program for a client, I make sure to incorporate a cheat meal each week. I usually recommend one cheat meal because it has both psychological and physiological benefits.

For me, my personal cheat meal is typically a Saturday night splurge—one meal, not two. That’s the balance. But after binging on Halloween, the guilt came because I’d already enjoyed my cheat day earlier in the week. I broke my own rule. However, that slip was a good reminder of why splurging mindfully can work wonders when done correctly. Here’s why intermittent splurging is actually beneficial for both the mind and body.

Psychological Benefit of Cheating

Let’s say you’re a client, and your priority-one goal is to lose 30 pounds of body fat in 30 weeks. The bottom line is that you are the sum of your habits. You will lose fat once you start acting like you want to lose fat. The way you look now is a direct result of the way you eat now, so you must upgrade your nutrition.

Let’s also assume you love Almond Joy candy bars (or maybe it’s sugary sodas, pasta, or anything else). And you have one every day. Guess what? I’m going to tell you to knock it off. No more daily Almond Joys.

“Coach Joe is mean,” you say.

“Whole almonds and sweetened, shredded coconut covered in milk chocolate makes me happy. Coach Joe obviously doesn’t want me to be happy!” you add.

But there’s light at the end of the tunnel: Your cheat day. Go ahead and have two candy bars that day. The cheat day allows you a day when you don’t have to worry so much about carbs or fat intake. You have a dedicated day off. So during the week, you can more easily forgo the junk you would normally eat because you can splurge on the free day.

Bottom line: Occasional cheating improves nutritional compliance and keeps my fat-loss clients relatively sane.

Physiological Benefit of Cheating

Your body is teeming with hormones. Some hormones want to keep you fat, some want to make you not-as-fat. That’s because your body’s main purpose is to ensure survival, and stored body fat boosts your chance of survival during times when calories are scarce.

When you manipulate your nutrition to promote fat loss, you must create a caloric deficit. But your body is like a wise old owl, and it will see that the calories are dropping, and do whatever it can to slow and even stop fat loss altogether.

If it senses any food shortage, it will alter levels of key hormones that will essentially slow metabolism and blunt fat loss. This is why many traditional diets stall and ultimately fail. One of these key hormones is leptin.

When you cheat, you’re creating a short-term caloric spike. The body responds very quickly to this spike, and leptin output is increased. The increased leptin levels will allow for continued fat loss on non-cheat days. It’s taking a half step back to allow you to take two steps forward.

With this strategic approach, continued fat loss is achievable.

Meet the Halloween Switch Witch

The Switch Witch lives on the dark side of the moon. And she loves candy. In fact, she’s so addicted to sugar that she’s eager to trade toys to girls and boys in exchange for their candy stash.

When I first heard Sharon talk about this, I thought it was a terrible idea. Our kids would surely stage a mutiny. But then Sharon spoke to the witch, who in turn made an important clarification: Youngsters may choose to keep a little candy for themselves, but the more they give the Switch Witch, the better their toy will be.

The Switch Witch eats the candy over the course of the year. Unless the dad finds it and eats it on Halloween night.

Just when the Switch Witch runs out of sweet treats, it’s Halloween time again and time for her annual visit.

Balancing Halloween Treats with Health Goals

Halloween doesn’t have to disrupt your health or your kids’ healthy habits. Here are a few actionable strategies:

1. Set Candy Limits: Before Halloween night, discuss with your kids what a “fair” amount of candy is and encourage them to select their top five pieces. Knowing in advance that they won’t keep everything can make it easier to trade candy for a treat from the Switch Witch.

2. Consider Non-Candy Treats: Create a list of fun alternatives to candy. Glow sticks, stickers, temporary tattoos, and Halloween-themed mini toys are all great options. You’ll be surprised at how much kids enjoy these small tokens, which are festive without being edible.

3. Create Healthy Halloween Traditions: Plan a fun family activity to replace the focus on candy. A Halloween scavenger hunt, watching spooky movies, or decorating pumpkins are all ways to make Halloween memorable without sugar overload.

Healthy Choices Amidst Halloween Temptations

The months of November and December are packed with treats, gatherings, and indulgence. Here’s how to enjoy without losing focus:

1. Indulge Mindfully: Slow down and savor each bite. Focus on portion control and try eating your favorite treats more slowly. It’s not about deprivation; it’s about mindfulness.

2. Make Healthier Substitutions: Try healthier versions of your favorite treats. Dark chocolate, almond-based snacks, or homemade trail mix with nuts and dried fruit are all options that satisfy cravings without as much sugar.

3. Stay Active: Stick to your exercise routine and include activities that keep you energized. Even short daily workouts can help offset extra calories and boost your metabolism during the festive season.

4. Limit Alcohol: Alcohol can lower your resolve to avoid sugar and snacks. Opt for non-alcoholic versions of your favorite drinks, or set a limit in advance.

Bringing it All Together

The Halloween Switch Witch is a fun and effective way to teach moderation while enjoying a holiday steeped in sweets. Just remember, healthy habits, even around Halloween, can keep you on track toward your goals. Have fun, stay balanced, and remember that you and your family are the sum of your habits. Make them great ones.

With these strategies, you can maintain your health goals while still savoring the spirit of Halloween. Enjoy the season without regrets!

Summary:

The Switch Witch, a fun way for families to trade excess candy for toys, helping kids enjoy treats in moderation. The author shares his own candy temptations and the value of incorporating "cheat meals" into a nutrition plan, emphasizing that occasional indulgence can support both psychological and physiological health. The lesson also offers actionable tips for navigating Halloween’s sugar rush, like setting candy limits, choosing non-candy treats, and practicing mindful eating. These strategies aim to balance holiday fun with healthy habits, reinforcing that small choices build lasting wellness for your entire family.

To your success,

Coach Joe

Joseph Arangio helps 40+ men and women get leaner, stronger, and happier. He's delivered over 100,000 transformation programs to satisfied clients around the globe. If you want to lose weight from home, with the best online age-management personal trainer, or you want to visit the best longevity program in the Lehigh Valley, you can take a free 14-day trial.