Candy	Calories
Candy Corn (20 pieces)	100
Brachs Caramels	80
Hershey's Kisses	25 each
1 Mini Tootsie Roll	13
1 Fun Size M&M Package	90
Reece's Pieces Cups	40 each
Mini Snickers	70
Tootsie Pop	60
10 Gummi Bears	60
Fun Size Musketeers Bar	70
Fun Size Almond Joy Bar	100
Twizzlers	45
Fun Size Milky Way	75
Fun Size Butterfinger	100
Fun Size Kit Kat	52
Skittles (Small Package)	80
Fun Size M&M's Peanut	110
Mini York Peppermint Patties	53

From Bodybuilding.Com, Best Halloween Treat Choices for your Waistline by Shannon Clark.

Drinks with friends can always be a fun time! Here are some cocktail ideas that will help you enjoy your night out & save you on calories.

1. Lean-Tini: Watermelon Vodka, Sprite Zero or Soda Water, Splash of Cranberry Juice....It tastes like a Jolly Rancher.
2. Grape-Tini: Grape Vodka & Soda water or Sprite Zero.....or try Vodka with White Grape Juice.
3. Cranberry Orange Martini: Vodka, Soda water, Splash of Cranberry, Splash of Orange Juice
4. Skinny Girl Margarita: Tequila, Triple Sec, Squeeze fresh lime wedges or lime juice. If you want more flavor add a splash of Lemonade.
5. Cosmopolitan Martini: Vodka, Triple Sec, splash of Cranberry, splash of Fresh Lime Juice

Simpler Ideas:
1. Rum & Diet Coke
2. Gin & Tonic
3. Your favorite Liquor on the Rocks

When I am craving something bad my trick is to hit up the grocery store & buy healthier ingredients so I can get my Top Chef on! With the healthier ingredients and cooking process you save on your Fat & Carbs = saving Calories.

The Healthier Burger Grocery List:

1. Alexia Frozen Sweet Potatoes Fries to be baked vs. Fries cooked in oil.
2. Laura's Lean Ground Beef, 92% Lean vs. Corn fed beef that is extra fatty & cooked in grease.
3. 2% Cheese or your favorite specialty cheese, I like Goat Cheese.
4. Wheat Buns vs Buttered White Buns.

Satisfy your craving without all the Carbs and Calories, ENJOY!

I love it when those signs pop up in the Fall, The Pumpkin Spice Latte is Back! I am not a regular Java Mama, but do love the occasional Latte Treat or Coffee Pick Me Up. I posted the Nutrition Facts of this bad boy & I definitely crushed some hearts with the reality of the numbers. So, while on vacation I taste tested an alternative. Depending on the size, I ask for a Coffee with 1-3 shots of Pumpkin Spice & nonfat skim. I was traveling with 2 loyal Pumpkin Spicers & they Taste Approved the alternative. There is always the option for just reducing your portion & changing some of the ingredients. ENJOY!

HOW MUCH YOU SAVE!
Doing the Venti Coffee with 3 shots instead of the Venti Latte 2% with Whip you save 370 Calories & 44 Carbs. Doing the Venti Coffee over the Tall Latte non-fat & no whip you save 120 calories & 17 Carbs. Try doing this with any of your favorite flavors to save Calories and Carbs all year round!

Nutritional Information

I like to know things for certain so I actually called Starbucks to ask them the nutritional information about the syrup & it wasn't on the bottle or the guide, so I found nutritional facts for a syrup online.

Pumpkin Spice Syrup: 2 Tablespoons is 80 calories & 19g Carbs.

Venti Pumpkin Spice Latte, 2%, with Whip: 470 Calories, 65g Carbs, 18g Protein, 15g Fat (take the whip away and you are down 70 Calories)

Tall Pumpkin Spice Latte, non-fat, no Whip: 220 calories, 38g Carbs, 11g Protein, 0g Fat

Venti Coffee with 3 Shots of Pumpkin Spice: 100 Calories, 21g Carbs, 1g Protein, 1g Fat

Details: Coffee (5 calories), 1/4 Cup of Non Fat Milk (15 Calories, 3 shots of Pumpkin Spice being careful here 2 tablespoons (80 Calories)

It's about Consistent Habits of BOTH Exercise and Eating Clean. Monitoring what goes in your mouth is very important b/c it's definitely much easier to tag on an extra 3,500 calories in one day than it is to Burn off an extra 3,500 calories in one day. It would take you about 1-2 weeks of strict diet and exercise to burn off that kind of damage. So, yes it is much easier to put it on than to take it off, but here's why it's important to do both.

1. Clean eating helps to capitalize on all the hard work in the gym. You can keep your muscle weight up and your Fat weight down, low Body Fat%. This is how you change and improve your physique.

2. No one eats perfect all the time.Those 1-2 pounds of vacation, holiday parties, & tailgating weight add up over the years. Even when you go back to your healthy eating habits it doesn't mean you are going to burn off the extra calories to lose what you gained. Being able to hop right back into a consistent workout routine helps to burn the fat off. The opposite is also true, when your workout routine is inconsistent the clean eating will help to keep you on track.

3. If you eat healthy all the time it doesn't mean you are in shape. Exercise helps to keep your heart healthy & resistance training helps to counteract the natural loss of muscle due to age (which starts as early as 25).

4. Just because you look good in clothes doesn't mean you look good out of your clothes. A low weight on the scale doesn't indicate a low Body Fat %. Exercise helps to keep everything where it's supposed to be and your Body Fat down. One of my favorite client quotes, "I want to look good naked."

5. A consistent workout routine will curb the damage you do in a day. Consistent workouts mean your metabolism is higher, which helps to burn more calories throughout the day + the calories you burned in your daily workout help to limit the damage when you feel like indulging.

6. Working out & Eating Clean is like a lock and key. It's a lifestyle to do both, the internal energy created from combining them feeds off of each other & keeps you motivated.

If you are trying to eat healthy when you eat out, one option is to stick with a clean Protein & Veggies. The chicken & asparagus with a mango salsa above is one of my favorites. If you are trying to be really good just order off the menu. When I am eating extra clean I will ask for a Plain Grilled Chicken Breast & Asparagus. Restaurants typically cook everything in lots of Butter & Oils so I ask them to cook it, AS DRY AS POSSIBLE when I order (use as little of Butter & Oil as possible). Try to stay away from the creamy sauces & dressings, they have a lot of fat which equal calories. If you like the taste just ask for it on the side so you can control your portion.

Clean Protein: Tuna, Chicken, Turkey, Cod, Halibut, Orange Roughy, Tilapia
Veggies: Dark greens are great Broccoli, Asparagus, Spinach Salad

Healthy Meal Tip!

Make Tacos, Meatballs, Burgers, Chili, & More.....with less Fat & Calories. Lean ground Turkey is an awesome clean protein source. I typically go for the 93% to 96% lean.

Serving Size 112 grams
Calories: 160
Protein: 22 grams
Fat: 8 grams
Carbs: 0 grams