10 Healthiest Candies

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Happy Halloween! Today is the one day of the year that the eating of candy is not only allowed, it is encouraged. Halloween is a wonderful and dangerous time of year for all of those with a sweet tooth the size of your head (cough, cough, me). If you secretly wish to hoard all that candy meant for those super cute fairies and ninjas, you are not alone. Thankfully, there are a few candy options that are quite a bit better than others.

Sure, they are not as healthy as kale chips or a green smoothie, but eating these will not leave us with the sudden urge to confess our candy sins to the nearest personal trainer or dietitian.  

Tip: When purchasing a chocolate candy bar, read the ingredients. Ingredients are listed from most prominent to least. A healthier candy bar will list chocolate before sugars and oils.  

Tootsie Pops

As far as lollipops go, Tootsie Pops filled with a Tootsie Roll center are one of the healthiest. One Tootsie Pop has:

• 60 calories
• 0 grams fat
• 15 grams carbohydrates, 10 grams sugar

Skittles

Oh Skittles, your commercials are weird and borderline scary, but I do enjoy your sweet, fruity noms. No surprise that these candies lacking any fatty chocolate have made it to the healthy candies list. One fun sized pack has:

• 81 calories
• 1 gram fat, 1 gram saturated
• 18 grams carbohydrates, 15 grams sugar

Peanut M&M's

Peanut M&M's are the healthiest M&M option and are actually not super terrible. Since these M&M's have peanuts, they have a bit extra protein and less fat since there is less chocolate. One fun size bag of Peanut M&M's has:

• 93 calories
• 5 grams fat, 2 grams saturated
• 11 grams carbohydrates, 9 grams sugar
• 2 grams protein

Tootsie Roll

It is no wonder Disney hand so many of these out during Mickey's Not-So-Scary Halloween Party, they are surprisingly low if fats, calories, and carbs! One serving of 6 regular sized Tootsie Rolls has:

• 155 calories
• 1 gram fat, 0 grams saturated
• 35 grams carbohydrates, 23 grams sugar
• 1 gram protein

Starburst

Starburst are one of the least healthy options on the healthy list. These tasty square are lower on all counts than any candy bar, but surprisingly high compared to Skittles or Tootsie Rolls. One fun size pack of Starburst has:

• 163 grams calories
• 3 grams fat, 3 grams saturated
• 33 grams carbohydrates, 23 grams sugar

York Peppermint Patties

York Peppermint Patties are a triple threat to every other chocolate candy out there. These patties are tasty, one of the healthiest options, and leave you breath minty fresh. One large York Peppermint Patty has:

• 165 calories
• 3 grams fat, 2 grams saturated
• 35 grams carbohydrates, 27 grams sugar
• 1 gram protein

100 Grand

These 100 Grand candid bars are the only candid bar that can give the 3 Musketeer a run for it's money. Although the 100 Grand has a higher fat percentage, it also has a whole gram more protein. I do believe that makes it parade worthy. A 100 Grand has:

• 201 calories
• 8 grams fat, 5 grams saturated
• 31 grams carbohydrates, 22 grams sugar
• 1 gram protein
  

Ghirardelli Dark Chocolate Squares

Dark chocolate is better for us than milk chocolate since there is more actual chocolate filled with antioxidants. One serving size of 4 Ghirardelli Dark Chocolate Squares has:

• 210 calories
• 14 grams fat, 9 grams saturated
• 26 grams carbohydrates, 21 grams sugar
• 2 grams protein

3 Musketeer

When it comes to candy bars, the 3 Musketeer is the healthiest option available. A full size 3 Musketeer bar has: 

• 240 calories
• 7 grams fat, 5 grams saturated
• 46 grams carbohydrates, 40 grams sugar

Mounds

Mounds are made of milk chocolate and coconut. If we use are skills of deduction, coconut water is healthy, therefore coconut candy should be healthy as well. Not quite. One full size Mounds candy bar has:

• 258 calories
• 14 grams fat, 11 grams saturated
• 31 grams carbohydrates, 24 grams sugar
• 2 grams protein 

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The Pros and Cons of Drinking Water When Working Out

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It is not a profound observation to say that our bodies need water, and specifically, our waters need to be replenished when working out. Just like those gorgeous roses you got for Valentines or that get-well-soon plant, without water, we will die. When we do not drink water, our athletic performance and mental capabilities suffer. We will get cramps in our muscles easier, become exhausted faster, and even have adverse issues such as headache and blurred vision.   

Starting hydrated is a vital part to working out. When we are hydrated, our joints work better because they have better lubrication, our balance and coordination is better, and our stamina is higher. Hydration also help in tissue repair and growth; meaning that our muscles will be healthier when we are drinking water. But, what about during a workout?

The Pros

Recent studies have shown that during athletic performance we drastically underestimate the amount of hydration we loose through sweat. Sweat is important since it stops us from overheating during a workout, but it is also pretty annoying since it is taking away that much needed hydration. By re-hydrating during a workout we are increase the oxygen flowing to the different parts of our bodies, re-lubricating joints, reducing the risk of injury. 

If you are working out in hot conditions and are sweating more than usual, you may need more water to level-off the amount lost. In these situations, it is good to drink as much as 8 ounces of water every 15-minutes during your workout. This may seem like a ton, but it will help keep you at peak performance.

The best way to see how much water you need to drink during your workout is to weight yourself before and after your workout. There should be no direct weight change in this amount of time, so any change in weight is a change in hydration. Every pound lost equals between 16-20 ounces of water. Do the math and be sure to drink that much water during your next workout.

Most dietitians, doctors, and nutritionist recommend drinking 8-16 ounces two hours before your workout, 4 ounces directly before your workout, 4-8 ounces every 15-20 minutes during your workout, and 16-20 ounces after your workout. This may seem like a lot, but your body will begin to run better with a higher level of endurance and less muscle and joint pain. 

The Cons

Yes, there are some cons to drinking water when working out. Drinking too much water while working out or while being a lazy bear on the couch can lead to a water-logged feeling. When we have too much water in our system, our blood will take on the extra H2O and our cells will begin to swell to take on the extra fluid. During this process our bodies are under higher strain and we have less sodium and electrolytes. In severe cases this can lead to dizziness and vomiting. In less severe cases, this can lead to stomach cramps.

Depending on the amount of time you are working out and the intensity, you may need something more than water. Salt and electrolytes are lost through our sweat and water will not replenish them. These are the times that coconut water is a great alternative. Coconut water is low in carbs and high in sodium and potassium. This is a much better option than water or sports drinks for those in high-intensity workouts lasting longer than an hour. According to recent study in Medicine & Science, during extra intense, long workouts, coconut water replenishes fluids faster than water alone.

The temperature of water can also play a large role in endurance during a workout. Although ice cold water may be the best thing ever during a hot workout on a hot day, it can actually reduce your athletic performance. When we drink that cold goodness, out bodies are having to put it's needed energy towards warming it to our temperature. This means that we are taking energy away from our workout. Drinking room temperature water may not be as quenching, but it will keep our energy in our workout. 

3 Anti-Aging Products to Use Before 30

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In the days of our parents, very few women used anti-aging products and even fewer used them before the age of 40. Now, dermatologists, research scientists, and nutritionists are recommending we start much, much earlier. Our skin will start to show signs of aging during or mid to late 20's. These may not be the sagging skin and deep wrinkles that we see on so many before and afters, but it will include sun spots, skin discoloration, and wrinkles starting around the eyes and mouth. Thank goodness we are only in our 20's and all of these can be corrected while staving off those other nasty bits of aging as we, well, age.

Retinol

Retinol is one of the best products for our face. Period. Retinol helps speed up the cellular turnover rate- something that continues to slow past our teens. It will also increase collagen levels; something else that diminishes as we age and is needed for healthy, young skin.

Over the counter retinal products are enough for our young, under 40 skin. Too much retinol can dry our skin out and even cause long-term damage. Good, over the counter, retinol products will have lower levels of retinal that will not harm our skin, but will instead, rejuvenate skin cells, increase the skin's collagen-matrix, and even reduce acne by decreasing pore size and removing layers of dead skin.

Tip 1: Look for a OTC retinol product that uses soy compounds. This will reduce redness associated with retinol by reducing the activation of the protein which causes skin sensitivity.

Tip 2: Only use retinol at night. The sun breaks retinol down, using retinol during the day will diminish the effects and waste that precious product.

Vitamin C

We have established that collagen is needed for healthy skin cells, but did you know that vitamin C is needed for collagen? Yes, vitamin C is your superhero when it comes to keeping your skin's collagen-matrix strong. For a long time we thought that vitamin C was only necessary to help fend off free radicals from our skin. Now, it looks like that handy vitamin C does a lot more. This wonder vitamin is also needed for the synthesis of pre-collagen, the precursor to that amazing protein that keeps our connective tissue strong.

Vitamin C can be gotten in multiple ways, but they two that are most beneficial for our bodies and our skin is through supplements and topical creams. Like any product for our bodies, natural is better. Synthesized vitamin C does not have the phytonutrients that our bodies need. Phytonutrients have been deemed important all the way back to the time of Hippocrates because of the anti-innflamatories and antioxidants they posses.

The best places to use a topical cream would be around the eyes, on the parentheses around the mouth, and the forehead.  

Tip 1 : Organic is best. If you choose to take your vitamin C through supplements, find one that is organic and non-synthesized.

Tip 2: Buy new cream. When mixed with liquid, vitamin C has a 30-day shelf life. You you do not know when the cream was made, do not buy it. I opt for a vitamin C product that is mixed upon purchase. That way, I know I have 30-days to use it all up.

Sunscreen

And you thought that kids using anti-aging products was too young... Turns out that one of the greatest anti-aging product for our skin has been slathered on us since baby-hood. A study published in the Archives of Dermatology found that sun damage ages our skin more than smoking or alcohol. Signs of sun damage can include sun spots, fine lines around the eyes and mouth, and growths upon the skin. All of these can begin to appear as early as our young 20's.

It is much harder to reverse the signs of sun damage than it is to reduce the sun's damaging effects on our skin. Driving, walking in and out of stores, and being near windows during the day are all possible ways to increase the sun's effects on our skin- it is not just time spent on the beach or hours outside.  

Using sunscreen daily can drastically reduce the effects of aging on our skin. When it comes to our face, the sunscreen we use on our body does not fit the bill. This sunscreen usually has plenty of oils and harsh chemicals that can harm sensitive skin and cause clogged pores. No thanks.  Instead, use a product that is specifically meant for the face and has an UVA and UVB SPF of 50+ . What is in our make-up is great, but more is better.

Tip 1:  Use a facial sunscreen. Facial sunscreens do not have all the oils and chemicals that harm our skin. The right one will not even burn those with sensitive skin (cough cough, me). If your skin burns or feels warm at all when you put sunscreen on, you have skin sensitive to the chemicals in it. Facial sunscreens are less harmful and can be used all over the body for those with super sensitive skin.

Tip 2: Apply before make-up. There are a lot of facial sunscreens on the market that can act like a primer. Apply them before applying your make-up and let it dry for a few minutes. If needed, apply to your entire body before using any other lotion.

Happy Birthday P+K!

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Last week, Pen and Keyboard celebrated it's 1st birthday! This has been a pretty exciting event for all of those who have worked so hard to get P+K started and keep it going! The year has been fantastic; I have learned so much about writing, fitness, and myself. And, I owe so much of that to so many of you!

Thank you for finding this little health and fitness blog and sticking with it. I sincerely appreciate all of your comments, e-mails, questions, and support. Looking back over the past year, this blog is one of my favorite parts. These daily writings on fitness and food are something that I look forward to and absolutely love being a part of. Thank you, thank you, thank you to all of those who have stuck with P+K for the past year and all of those who have come on board sometime between then and now. I sincerely love this P+K family!

Over the past year we have had quite a few popular posts. It is always funny to watch the results on posts that get the most feedback and are the most popular since they are never the ones I expect them to be. Here are the three most popular posts during P+K's first year of existence... For all those nostalgic folks, like me.

Six Ways to Use Push-Up Bars

Since it's debut in January, this post has topped the charts in weekly popularity. I cannot say that this is a massive surprise since push-up bars are one of the greatest things since sliced bread. All of these exercises can be put together to form a great total body workout. Try doing each for 30-seconds, then complete the entire thing 2-3 more times. Be sure to take a 1-minute break for jumping jacks between each set!

Calories Burned in Disney World

Really, all of the Calories Burned in Disney posts have topped the P+K popularity charts. Two of the most popular of these would be the EPCOT and Magic Kingdom calorie counter. Although these were each done separately, the post about each together is the most popular. Personally, these are some of my favorite articles to write since they give me a great excuse for visiting the happiest place on Earth. Really, there is nothing better than having a solid reason for spending all day in a Disney park. Nothing.

The Pro's and Con's of Eating Eggs

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Who knew that eggs were so popular? Seriously. This is, without a doubt, the most popular post to-date. Although this is one of the newest posts on P+K, it is one of the most read. Eggs are very interesting foods that have been surrounded with their fair share of controversy. Not only is the egg questionable, but the entire market is as well. This article goes over some of the health benefits and downfalls of eating eggs. It also helps solve the never-ending egg debate in the Ross home.