Well, Halloween has come and gone and, no doubt, there is extra candy lying around the cupboards.  Does this time of year make you a little nervous?  Typically, this is the start of flu season (it usually ends around springtime…Easter basket time).  This is also the beginning of the weight-loss creep.  These two unseemly situations, immune system weakness and weight gain, are an equation for overall poor health.  Sugar is one of the basic factors.  Why not take matters into your hands to stem childhood obesity (or the habits that can lead thereto) and get your family in good health while still enjoying some treats?

Let’s focus on sugar for a minute.  Way back in 1973, the American Journal of Clinical Nutrition published a study about simple sugar’s effect on immobilizing up to 500,000 white blood cells (phagocytes) for up to five hours.  White blood cells fight off invaders.  Is it any wonder people battle viruses, like the flu, during high-candy-eating time?

As far as how it affects weight gain, more recent studies are showing the correlation between high insulin levels/higher insulin resistance and body fat storage.  In other words, if you eat sugar, your insulin levels will climb as your body tries to capture the sugars and deliver them by way of insulin to the liver and muscle tissues.  If your body is going through this flux frequently enough (because of frequent sugar eating, as well as white flour, white rice, alcohol or any other high-glycemic food), then you are putting yourself at risk for Type II diabetes because your body is exhausted by the repeated flow of insulin and becomes more resistant to it.

With all the extra sugars floating around, your body will be prone to body fat storage. Sugar does not satisfy your body’s nutritional requirements.  It has no phytonutrients, no nutritional value and nothing alive (like enzymes) to help aid in nutrient uptake.  It’s empty through and through.  Sugar also digests quickly, leaving you hungrier and more tired shortly after consuming it.

What typically ends up happening, is we crave more food and reach for more sugary or starchy items instead of the fruits, vegetables and proteins that our body really seeks.  Thus continues the cycle of sugar consumption, fatigue, weight gain and a potential for diabetes.  (This is one reason to scrutinize food labels and to be suspicious of “low fat” foods that typically have higher sugar content to make up for the reduced fat.)

Why not lose fat or prevent its storage by reducing sugar intake, especially during this holiday season?

So, what to do with that extra Halloween candy?  Well, you are the boss, so draw up some rules if you don’t have them in place already.  Teach your child or children that the reason we need to ration our candy intake is to stay illness-free as well as optimally functioning.  You won’t have to go into great depth, but they will eventually (if not sooner) appreciate you’re trying to teach them and improve your family’s fitness.

How do you ration? Establish some rules and place the candy in sealed containers in a cabinet or pantry.  Offer candy after a child has finished a balanced meal (are you feeding her proteins, fats, fruits and vegetables?).  This way, the stomach has more food in it to slow down that sugar conversion a bit.  This method also teaches your child to moderate his or her intake, thereby controlling portions as well as staying even-keel with energy as opposed to being hyperactive and then crashing.

Teach your child to do a chore and earn his candy, and try to feed him something healthy along with it like a whole grain crackers or bread to help slow down the conversion of sugar to the blood stream.

The idea is to reduce the “eyes are bigger than the stomach” syndrome when it comes to candy or anything we eat as well as prevent illness, weight gain and behaviors that lead to diabetes and childhood obesity.

What is more, your dentist would be proud!

Liz Donnelly is a proud member of National Association of Professional Women, International Youth Fitness Association and many civic organizations. She is a family fitness specialist, an unrepentant nutritional hippy and mother of three. She is the Owner, Personal Trainer and IYCA-certified Youth Fitness Specialist for Training by Liz, LLC. For the best Cleveland Personal Trainer be sure to check out TrainingbyLiz.com. For comment or to request speaking engagements she can be reached at info@trainingbyliz.com.