At this time of year, the health conscious warn that there is more to fear than just the goblins and ghouls who will soon make their presence. It's candy season, and that means a shock to the system as excess sugar makes its way into our homes by the bagfuls. But fret not, this sweet temptation doesn't have to be a threat. Its wicked ways can be tamed; and, when eaten in the right quantity and form, it may even benefit your health, according to SELF Magazine.

This month, SELF Magazine's website has posted six ways that candy can enhance your health. Surprisingly, weight management is one of them. Findings from the 1999-2004 National Health and Nutrition Examination Survey showed that chocolate and candy consumers had lower Body Mass Index values and smaller waist circumference measurements than nonconsumers. Their risk for elevated diastolic blood pressure was also 14 percent lower and chocolate consumers had greater levels of high-density lipoprotein cholesterol (a.k.a. the "good" cholesterol). Note, however, that these findings do not imply that over consumption of candy is good. Rather, it highlights that when consumed in moderation and as part of a balanced diet, an occasional treat can promote health. For the full list of health benefits from candy consumption, visit the website of SELF Magazine.

A few guilt-free suggestions given by SELF contributing editors are listed below. For the complete list, visit SELF Mag online.

• 2 Snack Size Almond Joys (160 calories)
• 22 Tasty Brand Organic Fruit Snacks (150 calories)
• 4 Dove Chocolate Promises (168 calories)

References
Press Release: SELF Magazine Public Relations Department; October 24, 2011

Nutrition Research; February 2011; Abstract: "Candy Consumption was not Associated with Body Weight Measurements..."; Carol E. O'neil et al.,.

If you are like me, you might be tempted to set aside a treat or two for yourself when handing out Trick-or-Treat candy tonight.  Before you do, consider these potentially frightening facts:*

• Mars Twix PB chocolate cookie bars, Net WT 1.68 oz, contains 250 calories. To burn off these calories, you would have to walk at a pace of 3.5 mph for approximately 52 minutes.
• Nestle Butterfinger bar, Net WT 2.1 oz, contains 270 calories. To negate these extra calories you would need to participate in an aerobic dance class for about 37 minutes.
• Snickers bar, Net WT 2.97 oz, contains 280 calories. You would need to rake leaves for approximately an hour to maintain a caloric balance if you ate one of these.
• Hershey's Zero bar, Net WT 1.85 oz, contains 230 calories. Jogging for approximately 28 minutes will justify this indulgence.
• 3 Musketeers Truffle Crisp bars, Net WT 1.10 oz, contains 170 calories. Approximately 48 minutes of bowling will burn off these extra calories.

*Exercise times are estimated for an individual weighing 150 pounds.

Note: Before beginning an exercise program or increasing the intensity level of a current routine, a physician's approval should be obtained, especially for older adults and those at risk for or who currently have chronic health conditions.

References
Compendium of Physical Activities: Classification of Energy Costs of Human Physical Activities; Barbare E. Ainsworth et al.

ACSM's Guidelines for Exercise Testing and Prescription

Don't let the abundance of Halloween candy lead to extra weight gain this trick-or-treat season. Sneak in some extra frighteningly fun fitness activities as you walk your trick-or-treaters around the neighborhood Halloween evening. Here is how to do it:

• Before heading out, do a light 5 minute warm-up. Then perform one set of Pumpkin Plie Squats (see exercise description below).
• Designate each stop at a house as a mini exercise station. While you are waiting for your child to get a treat, perform one of the exercises pictured below.
• In between stops, alternate a light walk with the Dracula Dash (a brisk walk). For instance, between the first and second homes do a light walk. During the second and third homes do the Dracula Dash. Repeat the sequence for subsequent homes.

Pumpkin Plie Squat: works inner and outer thigh, buttocks, core stabilizers, and outer shoulder muscles

Step One: Stand with your feet greater than shoulder-width apart and your toes pointing outward. Hold a small carving pumpkin in front of you, just below your waist.

Step Two: While keeping your back straight and tightening your abdominal muscles, bend at the knees. At the same time, lift the pumpkin up to the level of your chest. Hold for a count of two. Slowly return to the starting position while tightening your buttocks muscles. Perform one set of 10 repetitions.

Jumpin' "Jack"-O-Lanterns: increases heart rate while working hip, thigh, calf, shoulder, and back muscles.

Step One: Stand with your feet together and your hands to your sides.

Step Two: Slightly jump while moving your feet to a distance greater than shoulder-width apart. At the same time, bring your arms over your head and clap your hands.

Step Three: Slightly jump again, this time bring your feet back together and your arms back to your sides. Repeat sequence for one set of 10 repetitions.

"BOO"tie Buster: works buttocks, thigh, and hip muscles.

Step One: Stand with your feet together and your toes pointing forward. Assume the squat position by slightly bending your knees. Your arms should be at your sides, bent at the elbow.

Step Two: Raise yourself out of the squat position while lifting and pushing your right leg behind you. Tighten your buttocks muscles as you lift your right leg. Hold for a count of two. Slowly return to the starting position. Repeat. Perform 1 set of 5-8 repetitions per leg.

"R.I.P."pin'-Good Body Blaster: works upper arm, shoulder, upper back, abdominal, thigh, and buttocks muscles.

Step One: While holding your trick-or-treater's bag of collected candy in your right hand, stand with your feet about shoulder-width apart and your knees slightly bent. Tighten your abdominal muscles and bend forward at your hips while keeping your back straight.

Step Two: While rotating your torso to the right, raise the bag of candy to the level of your hip. Your elbow should be pointing toward the sky. Hold for a count of two. Repeat. Perform one set of 5-8 repetitions per arm.

At the end of the trick-or-treating session, make sure to cool-down for about 5 minutes, such as a slow walk.

Note: Before beginning an exercise program or increasing the intensity level of a current routine, a physician's approval should be obtained, especially for older adults and those at risk for or who currently have chronic health conditions.