What is the Halloween Switch Witch?

mindset recipes Oct 31, 2021
Halloween Switch Witch

It was a brisk Halloween night.

The October moon shone so full and bright that we didn't need flashlights to find our way.

Me and Sharon 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 candy solicitation.

I allowed myself to enjoy one mini-chocolate bar as we sauntered around.

"Dad are you eating my chocolates?" asked Gia.

I just mumbled because my mouth was full of chocolates.

Let's just say that one sweet led to several or more.

I'm slightly embarrassed about this next part.

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.

Then I heard footsteps approaching.

"Are you eating the kid's candy again, Joe?" Sharon asked.

"No, I'm protecting them from a shocking amount of candy. 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 trash bin.

"Really Joe? Almond Joy? That's like the worst candy ever," she said holding up the chocolatey wrapper.

"I don't like them either. But I ate it anyway," I replied shamefully.

I had an audible bellyache too.

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

What's my point?

When I create a fat-loss nutrition program for a client, "cheating" is as mandatory as is choosing fresh and unprocessed foods. I usually recommend one weekly cheat day.

It can be a full day, or sometimes a cheat night, or just a cheat meal. My personal cheat day is Sunday.

I felt especially guilty after that Halloween binge because I had already enjoyed my cheat day earlier in the week.

One cheat day, not two, right?

Here's why intermittent splurging is good for both mind and body.

Psychological Benefit of Cheating

Let's say you are a client and your priority-one goal is to lose 30 pounds of bodyfat in 30 weeks.

The bottom line is that you are a 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 that you love Almond Joy candy bars (it could be sugary sodas, pasta, or anything) 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 is light at the end of the tunnel: Your cheat day.

Go ahead and have two candy bars that day.

You see, the cheat day allows you a day when you don't have to worry so much about carbs or even 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.

And you're not depriving yourself because technically there is nothing that is off limits, including a box of donuts or a bucket of fried chicken.

(I guess, if you really tried, you could go overboard on the donuts, so practice some restraint.)

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

The 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.

That means you eat fewer calories then you did before.

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.

Once again, the presence of bodyfat ensures survival, and your body thinks it's doing you a favor.

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.

Side note: Intense exercise can combat the metabolic slow-down, but that's another lesson.

One of these key hormones is leptin.

When calories are low, leptin levels fall. It's actually a very complicated system.

But in a nutshell, if the body's levels of leptin fall below a certain point, fat loss will cease.

High levels of leptin tell the body it is okay to release stored body fat for fuel.

And that's where the cheat comes in.

When you cheat you are essentially creating a short-term caloric spike.

The body responds very quickly to this spike (thankfully) and leptin output is increased. The increased leptin levels will allow for continued fat loss on non-cheat days.

You can think of it as taking a half step back to allow you to take two steps forward.

With this strategic approach, continued fat loss is achievable.

There is a fair amount of research regarding the "best" cheat foods.

It appears that high-carb foods work best, which means you've been doing the right thing for years.

Fat should usually be kept in check, but don't stress over it.

Deliberate nutritional cheating can improve your fat-loss program. So the choice it up to you.

It is okay to have a fun cheat. It is also acceptable to not cheat.

Just remember that you are the sum of your habits.

Something else.

As you know, Halloween marks the beginning of the holiday season.

The months of November and December are filled with even more treats, parties, family gatherings, alcohol, and general busyness.

So how do you continue to pursue your lean-and-strong-body goals despite this time of year?

The definition of insanity is doing the same thing over and over again but expecting a different result.

As the holiday season approaches, do things differently than you have in the past.

It’s not about “depriving” yourself of your festive favorites, but rather substituting with healthier foods and behaviors.

Although I would argue that choosing your health and well being over sugar is not deprivation.

Do you hand out candy to trick-or-treaters in your neighborhood?

Let’s face it, every year kids receive plenty of sweets, starting in October and ending around December 31st.

Now imagine if you handed out something that wasn’t candy.

No, not cigarettes. I'm talking about something healthy.

My guess is the neighborhood kiddies would probably accept that crisp Granny Smith apple with a forced smile.

And perhaps even throw it at your front door later on that evening.

Non-Candy Halloween Alternatives

I asked Sharon about non-candy alternatives and she suggested these things:

🎃Glow Sticks



🎃Plastic jewelry that is glow in the dark and Halloween themed

🎃Mini Play-dough containers

🎃Halloween themed mini-toys: plastic eyeballs, fake fingers, etc.

Coach Sharon says: "Be creative. Ask your kids what special treats they would enjoy, other than candy and Granny Smith apples."

Another problem with Halloween candy is the sky-high amounts of high-fructose corn syrup and GMOs (genetically modified organisms).

To encourage a lean-and-strong body you want unprocessed foods that are rich in protein, fiber, vitamins, minerals, antioxidants, and phytonutrients.

Think fruits and vegetables paired with a protein, like salmon.

But, if you still want to eat, I mean hand out, candy here are some “better” choices.

🎃Annie’s Gummy Snacks

🎃Trader Joe’s Organic Pops

🎃Justin’s Peanut Butter Cups

Just don't eat them all at one sitting.

What is 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.

I must admit, 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.

The Switch Witch can also be known as: "The Candy Fairy" or "Great Pumpkin" or "#NoMoreFun"

Another tip is to make Halloween only ONE day each year, after trick-or-treating or on the 31st of October.

Allow your kids (or grandkids) to pick five of their favorite pieces of candy. Place the rest on your front step for the Switch Witch.

In the morning, your kids will find a new toy, book, or something else they would value more than candy in exchange for the candy they left the night before.

Since all we're talking about is food, here are a few recipes to try this Halloween.

🎃Pumpkin Chocolate Chip Banana Bread

The children were lined up in the cafeteria of a Catholic school for lunch.

At the head of the table was a large tray of banana bread.

The nun posted a sign on the banana bread tray, "Take only one. God is watching."

Further along the lunch line, at the other end of the table was a large pile of chocolate chip cookies.

One child whispered to another, "Take all you want. God is watching the banana bread."


  • 2 mashed bananas
  • 1 cup canned pumpkin
  • 4 Eggs
  • ½ cup Almond butter
  • 4 TBSP melted coconut oil
  • ½ cup Coconut flour
  • ½ TBSP Cinnamon
  • ½ TBSP Pumpkin Pie Spice
  • 1 tsp. Baking Soda
  • 1 tsp. Baking Powder
  • 1 tsp. Vanilla
  • Pinch of Sea Salt
  • ¼-1/3 cup Enjoy Life Chocolate Chips


Preheat your oven to 350 degrees.

Combine your bananas, eggs, almond butter, vanilla, and melted coconut oil. Mix well.

Add in coconut flour, cinnamon, pumpkin pie spice, baking soda, baking powder, and sea salt. Mix well.

Fold in your chocolate chips.

Grease a metal loaf pan with coconut oil. Pour in the batter and spread evenly.

Place in the pre-heated oven for 35-45 minutes or until a toothpick inserted into the center comes out clean. Enjoy.

🎃Pumpkin Ice Cream

Man: Why are you afraid?

Jack-o'-lantern: I have no guts.


  • 2 frozen bananas
  • ¼-1/3 cup canned organic pumpkin
  • ¼ cup canned coconut milk
  • ¼ tsp. pumpkin pie spice (or to taste)


Add bananas, pumpkin, coconut milk, and pumpkin pie spice to a food processor.

Process until mixture becomes the consistency of ice cream.

If you like the “soft serve” texture enjoy right away.

If you want it to be thicker, put in bowls and place in the freezer for 5-10 minutes.

🎃Pumpkin Pie Smoothie

Admittedly, this is not as good as a slice of actual pumpkin pie.


  • ½ - 1 frozen banana
  • ½ cup canned organic pumpkin
  • ½ cup canned coconut milk or 1 cup unsweetened almond milk
  • 2 scoops Vanilla Protein Powder
  • ¼ tsp. pumpkin pie spice or ½ tsp. cinnamon


Add all ingredients to a blender and enjoy.

Of course the holidays are the perfect time to spend with friends and family; however, every gathering doesn't always need to be centered on what you're going to eat next.

Unless you're Italian.

For everyone else, this is a great opportunity to start family traditions that do not involve food.

Examples of non-food-focused activities include:

🎃pumpkin carving

🎃getting ready to set up the Christmas tree

🎃ice skating

🎃pie-eating contest

Just kidding on that last one.

Hope you liked the Halloween recipes and advice about practicing moderation over the holiday season. And also the lesson on outright nutritional cheating.

Something else.

"They Laughed When You Invested in the Best Allentown Personal Trainer, But Now They're Asking You for Fitness Advice"

A client confided in me saying, "I get so sore when I exercise."

Perhaps you don't want to exercise because months of workouts gave you nothing but sore muscles. You probably don't need a PhD in exercise physiology to figure things out.

Instead you just need a world-class personal trainer to guide you.

Most over-40 folks think that as long as they move on a machine, the workout is burning fat and building muscle.

But that's simply not true.

An experienced personal trainer helps you to exercise correctly so the right muscle development takes place.

Consider me, Joseph Arangio, the top online personal trainer, as an example.

Okay, I'm going to speak in the third person now.

Coach Joe meets with you to find out what your goals are, helps you to develop an appropriate plan to achieve those goals, and corrects you as you along the way to make sure that you do everything in the proper way.

He's also pretty funny, with his goofy jokes, but I'm biased.

Personal training in Allentown has brought him many super-happy clients. Maybe you're one of the lean-and-strong alumni.

A world-class online personal trainer teaches you about smart training, mindful nutrition, getting enough sleep, and staying accountable to the whole plan.

But you must do the work.

If you live in Allentown and work out in some germy commercial gym with bad music, you probably don't have access to a qualified personal trainer.

Joseph Arangio, personal trainer from Allentown, provides not just the proper method to exercise but offers motivation and not-so-secret methods to motivate yourself.

Coach Joe doesn't believe in motivation, by the way.

He says things like, "Self discipline is the new motivation."

Joe also provides Yoda-approved advice like: "Do or do not. Their is no try."

Oftentimes people use food as a tool to motivate.

But once you pass the age of 40 years, boy oh boy, it becomes more difficult to achieve weight loss and achieve your exercise goals. Particularly when you follow outdated habits.

Joseph Arangio feels that you would make faster progress, and get less frustrated, if you leverage his knowledge and experience to help you to achieve your number-one goal.

Maybe you're goal is to lose weight. Feel younger. Or have less bodily pain.

That's when you need the assistance of an online personal trainer. Or an in-person coach with decades of experience.

If you were working out by yourself at the gym, you probably would skip a few workouts at first.

Next thing you know it's been a week since you had a decent workout. And after a few lazy months of inconsistent workouts, you're fat and unhappy (again).

Perhaps you feel like quitting.

It's especially easy to give up when you have no one holding you accountable.

That's why you need a personal trainer in Allentown or an online personal trainer.

The fact that you know you have an appointment with your coach is just one reason to go to the gym.

Coach Joseph Arangio Provides Results-Guaranteed Personal Training Online and In Allentown, Pennsylvania and Wants You to Lead By Example

A first-class personal trainer in Allentown, or anywhere else, helps you navigate any dietary problems that you may have.

And by "dietary problems" I mean strawberry cheesecake.

Never forget calories matter. As you know, surplus calories are converted to fat storage for future use.

And that means your midsection is covered by a layer of insulation, so nobody believes you actually have six-pack abs. You do.

An expert personal trainer is a real person with a genuine interested in helping you reach your goal.

Without the best personal trainer in Allentown, you're on your own to flounder and attempt to create a proven nutrition program.

You'll continue to struggle with creating an effective training plan too.

And that leads to frustration.

Your personal trainer should listen and care about your concerns.

If you don't train your muscles properly and in a balanced fashion, you can get hurt.

Injuries only delay progress. So leverage an expert to minimize common gym mistakes.

The best athletes on earth hire a coach, so why don't you too?

Every man and woman, over the age of 40, can benefit from the help of a personal trainer to slow the aging process.

You need an expert to build the best personal training program for you.

Your benefits include a more productive workout, more and healthier weight loss (and by weight loss I mean body fat loss--if that's one of your goals) and improved stamina and strength.

When you have a plan that's custom-tailored for you, goals are much easier to reach and the results are far better.

Okay, back to speaking in the first person.

Hope you enjoyed this lesson. if yes, please share.

To your success,

Coach Joe

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