Monthly Archives: October 2018

Halloween Candy: Eat This, Not That!

If you’re like most parents, you can’t resist raiding your child’s trick-or-treat bag on Halloween night. Or maybe you’re not a parent but can’t fight the urge to eat those Fun-size candy bars you are giving out on Halloween.

Either way, all that Halloween candy can be really tempting. You can indulge and not completely derail your healthy eating habits by choosing your treats wisely and keeping portions to a minimum. In other words, don’t eat a whole bag of Fun-size Twix bars in one sitting! Leave most of the candy to the little ghosts and goblins after you satisfy your sweet tooth with one of these small treats.

Eat this: Fun-size Kit Kat bar
Not that: Reese’s Peanut Butter Cup

While both candy bars are high in sugar and calories, that snack-size Kit Kat has 3 grams of fat and 7 grams of sugar compared to a Reese’s peanut butter cup that clocks in at 10.5 grams of fat and 6.5 grams of sugar. And who can eat just one?

Eat this: Dark Chocolate
Not that: Milk Chocolate

Dark chocolate contains antioxidants and has less sugar than regular milk chocolate candy bars. Keep portions small though and stick with fun-size options.

Eat this: Sweet Tarts
Not that: Skittles

If hard candy is your weakness, you’re better off choosing Sweet Tarts rather than Skittles candies. Sweet Tarts have 2.4 grams of sugar per min-bag while Skittles have a whopping 14.5 grams of sugar per mini-bag.

Eat this: Smarties
Not that: Fun-size chocolate bar

Smarties have only 5 grams of sugar and no fat, while most fun-size chocolate bars contain 7 grams of sugar or more, and 3 grams or more of fat per bar.

Eat this: Jelly Belly jelly beans
Not that: M&Ms

Jelly Bellies have only 35 calories per serving and no fat, but M&Ms (all varieties) are loaded with both fat and sugar.

What to Do With Leftover Pumpkin Guts?

It’s almost Halloween and chances are, you’re getting ready to carve a Jack O’lantern. If you’re planning on some pumpkin carving fun with your family, don’t just throw out those pumpkin insides. There are lots of easy recipes you can make that put those pumpkin parts to good use.

Plus, pumpkins are one of the most nutritious fruits around—they’re packed with antioxidants, fiber, potassium, and Vitamin C. And don’t forget about the seeds! Pumpkin seeds contain antioxidants, magnesium, zinc, and fatty acids and make a great fall snack.

Roast pumpkin seeds

Roasting pumpkin seeds is really easy and can be fun for kids too. You can eat them alone as a snack or mix them with other nuts and dried fruit for a healthy, seasonal trail mix. Just put them on a nonstick pan (in one layer), and sprinkle a little salt or other seasonings for taste,  and then roast them in the oven at 300 degrees for 45 minutes.

Make pumpkin soup

Pumpkin soup makes a great seasonal meal as the weather gets colder. Use those leftover pumpkin insides to make this creamy pumpkin soup recipe.

https://www.allrecipes.com/recipe/9191/pumpkin-soup/

Bake a loaf of pumpkin bread or muffins

Separate the seeds from the pumpkin flesh, and use the flesh to make a puree for pumpkin bread or muffins. Follow this recipe to make delicious pumpkin bread or divide into a muffin pan to make pumpkin muffins.

https://eatingrichly.com/how-to-cook-a-whole-pumpkin-and-recipe-for-pumpkin-gut-bread/

Make pumpkin juice

As you are cleaning out your pumpkin to carve, place the stringy bits and seeds into a large bowl, and soak in hot water to help soften. Mash up these pieces, and then strain so you are left with a bright orange juice. Use the pumpkin juice in smoothies or sauces.

 

Staying Motivated to Exercise During Cold Weather

The weather is starting to get colder and the days shorter, which can make exercising the last thing you want to do. When it’s dark outside, it’s easy to stay snuggled in your warm bed and skip your morning workout, but with all of those holiday treats right around the corner, this is no time to slack off. How can you stay motivated to exercise in the colder months?

Set goals and make a plan.

Don’t wait for New Year’s resolutions; set goals for yourself now and make a plan to meet them. Whether your goals are to get fit, lose weight, or de-stress, or all of the above, schedule your workouts on your calendar just as you would a work meeting or doctor’s appointment. Treat these appointments just as you would any other important appointment, and then get the satisfaction of marking it off your “to do” list.

Move indoors.

If it’s too cold to do your regular run, walk, or bike ride outdoors, move your workout inside. You don’t need to belong to a gym to work out indoors. There are plenty of things you can do at home to stay fit: use workout DVDs or get free workouts on YouTube. If you have the space and it’s in your budget, invest in a treadmill or stationary bike to use at home. You can also try out fitness classes at places other than a standard gym—yoga studios, dance studios, and recreation centers. They offer all types of classes that often don’t involve a monthly contract.

Enlist a partner.

It’s always harder to skip a workout if someone else is depending on you. Partner with a friend to work out together this fall and winter. Bundle up and head out for a walk or run together, or find something else active you can do together such as playing indoor tennis, swimming indoors at a local YMCA, or trying out a new fitness class.

Ward off winter blues.

Remind yourself why working out, even when you don’t want to, always makes you feel better. Exercising on dark, cold days can help you keep away the winter blues by boosting your body’s endorphins. Seasonal affective disorder (SAD) is real and affects 10 to 20 percent of people, and exercise is one way to prevent or lessen its symptoms.

Reward yourself.

Staying motivated to exercise throughout the colder months is challenging. Reward yourself for staying active by treating yourself to a soak in a hot bath or a relaxing massage for sore muscles. Also, make sure you are getting enough sleep.

How Sleep (or Lack of) Affects Your Overall Health

Americans are not getting enough sleep. According to the CDC, adults need between seven to eight hours of sleep per night, but most people average only six hours per night or less. Insufficient sleep can do more than make you cranky and groggy  – poor sleep can have lasting effects on your overall health, especially if it becomes a chronic problem.

Weight gain

Lack of sleep has been linked to being overweight, especially in women. Without enough sleep, you may be hungrier than usual and have cravings for high-fat, high-carbohydrate foods. Additionally, your body’s ability to signal when you are full may also be hindered, which can all lead to unwanted weight gain.

Weakened immune system

Even when you’re only moderately sleep-deprived, your immune system will be comprised. You’ll be more susceptible to catching colds, the flu and other viruses, and recovery time will take longer.

Poor mental performance

In short, poor sleep will keep your brain from functioning optimally. Concentration, memory, and cognitive function are all affected by sleep deprivation. When you’re overly fatigued, you’ll have a harder time learning something new and paying attention. This can impact your creativity, decision making, problem solving, and work or school performance.

Heart health

Your risk for developing high blood pressure or worsening high blood pressure if you already have it is increased if you get less than six hours of sleep per night. Over time, lack of sleep can increase your risk for developing heart disease despite other factors such as age, weight, and exercise habits.

Premature aging

If you’re regularly skimping on sleep, you’re more likely to get premature wrinkles and sagging of your skin, in part because cortisol, the stress hormone that’s released when you are sleep deprived, can break down collagen in your skin.

Improve your sleep habits

The good news is, many of the negative effects of sleep deprivation can be reversed or avoided by improving your sleep habits so you get quality sleep. Aim for eight hours per night.

  • Choose a bedtime and stick to it, even on weekends.
  • Avoid TV, smartphones, tablets, or computer screens before bed. These can be stimulating and affect your ability to fall asleep and stay asleep.
  • Don’t eat or drink late at night, especially avoid caffeinated beverages past 6 p.m. Water is OK.
  • Create a bedtime routine, such as brushing your teeth, showering or taking a warm bath, and listening to soft music or reading a book.
  • Make sure your room is dark except for a very soft nightlight if needed. This means TVs, smartphones, and other devices are turned off completely.

 

 

 

 

Pumpkin Spice Season: Choosing the Best Options

It’s officially fall, or as it’s come to be known in recent years, pumpkin spice season!

pumpkin-spice

Pumpkin spice has taken over everything from food products to drinks to candles to cleaning supplies. When it comes to food and drinks, there are healthy pumpkin spice choices and some that are just laden with sugar or artificial ingredients, nothing more than seasonal gimmicks to get you to buy junk food.

You can enjoy your favorite seasonal spice and still maintain a healthy diet if you chose the right pumpkin spice foods. And if you cannot resist that Pumpkin Spice Latte, as long as it isn’t an everyday indulgence, you can still enjoy it in moderation and not completely derail your diet.

Learn which popular pumpkin spice products are good choices and which ones to limit to special treats or not at all.

Limit these pumpkin spice options, or avoid them altogether:

  1. Starbucks Pumpkin Spice Latte – At 380 calories for a 16 oz. with 14 grams of fat and a whopping 49 grams of sugar (even more for larger sizes), this popular coffee drink should remain an occasional treat and not an everyday habit this season.
  2. Dunkin’ Donuts Pumpkin Donut – This dessert packs 19 grams of fat and 19 grams of sugar per donut, and who can eat just one?
  3. Nestle Coffee-Mate Pumpkin Spice Liquid Coffee Creamer – Think you can save money and calories by making your own version of a pumpkin spice latte? Think again. While this creamer claims to be free of trans fats, it contains partially hydrogenated oils, which are a source of trans fats.
  4. Clif Bar Spiced Pumpkin Pie Energy Bars – There are good protein bars and bad protein bars, and this one falls into the latter category. With only 9 grams of protein, it contains 23 grams of sugar, and will only give you a temporary energy boost before leaving you tired and sluggish.
  5. Chobani Flip Pumpkin Harvest Crisp – While this yogurt does contain probiotics and protein, it also comes in at 200 calories and 17 grams of sugar. This one qualifies more as a dessert than a healthy snack.

Say yes to these pumpkin spice products:

  1. Pumpkin Spice Cheerios – Like their original cereal, Pumpkin Spice Cheerios are low in calories and high in whole grains. A serving does contain 8 grams of sugar but is a better breakfast choice than a pumpkin spiced baked treat.
  2. Chobani Pumpkin Spice Blended Yogurt – Curb pumpkin spice sugary cravings with this Greek yogurt that’s packed with protein and live active cultures but still low in calories.
  3. Kashi TLC Pumpkin Spice Flax Crunchy Granola Bars – With whole pumpkin seeds and flax seeds, this treat can satisfy crunchy cravings while providing healthy nutrients. And one serving is two bars!
  4. Pumpkin Spice Quaker Instant Oatmeal – A fall favorite for mornings that’s convenient and easy to make, this oatmeal is low in calories, fat, and sodium.
  5. Yasso Pumpkin Cheesecake Bar – This frozen yogurt bar tastes like the real thing and with only 120 calories and 5 grams of protein, it makes a great substitute for sugary pumpkin spice desserts.