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Your kids have their costumes ready and are counting down the days until October 31st! Maybe you’re having a party with school friends or plan to just walk the neighborhood. Whatever your plans, be sure to include some heart-healthy fun in the mix.

Try these tips to mapumpkin jack-o-lanternske your Halloween festivities a little healthier for your family, party guests and all those trick-or-treaters.

For the Trick-or-Treater

  • Fill up first. What kid doesn’t want to eat their favorite candy right when it goes into their trick-or-treat bag? Having a healthy meal BEFORE your kids go trick-or-treating can reduce their temptation to snack while walking or to overindulge, because their tummies will be full.
  • Bag it. Be sure to find the right size collection bag for your child and steer clear of the pillow case method. If you encourage your child to only take one piece of candy from each house, they’ll be able to visit more houses in the neighborhood.
  • Get rid of it! Worried you’ll have leftover Halloween candy until long after Valentine’s Day? Using a smaller bag will help, but sometimes kids STILL end up with a ton of extra sweets. Here are some ideas of what to do with the leftover candy:
    • Keep enough candy for one piece a day for one or two weeks (long enough for the excitement to wane). Throw away, donate or repurpose the rest.
    • When your child asks for a piece of candy, make sure to pair it with a healthy snack: an apple, a banana, some nuts, or celery with peanut butter.
    • “Buy back” candy from your child with money or tokens they can trade in for a fun activity: a day at the zoo, an afternoon playing at the park, going ice skating, or a day at the pool.
    • Some dentists’ offices have buy-back or trade-in programs, too.
    • Save it for holiday baking.
    • Donate excess candy to a homeless shelter or care package program for troops overseas. A familiar sweet treat from home can be comforting at the holidays.
    • Save it to fill the piñata at the next birthday celebration or give out with Valentine cards.
    • Use it in an arts and crafts project or to decorate a holiday gingerbread house.
    • Throw it away! And don’t be tempted by the half-priced candy after Halloween!
  • Get moving. Get some exercise by making this Halloween a fun family physical activity event. Set a goal of how many houses or streets you’ll visit, or compete to do as many as you can. Bring a bottle of water and wear comfortable shoes for walking!
  • Safety first. Check expiration dates and inspect all edibles before allowing children to eat them. Don’t let children eat anything with questionable or unknown ingredients, especially if they have food allergies.
  • Have a plan. Halloween can be a great time to talk with kids about making smart choices, the need for balance and moderation, and how to achieve an overall healthy eating pattern. Plan in advance how much candy they’ll be allowed to take at each house, keep and eat. If they’re old enough, let them help decide what to do with excess candy.

For the Party Host

  • Up the fright factor. Serve healthy snacks dressed up in the Halloween theme. There are lots of creative ideas being shared online at this time of year!
  • Play with food. Incorporate healthy foods into activities, such as decorating oranges like Jack-O-Lanterns, making banana ghosts, and bobbing for apples.
  • Keep ‘em moving. Include plenty of physical activities, like a zombie dance party, three-legged monster race, spider crawl or pumpkin toss.
  • Rethink your drink. Don’t forget that cutting back on sugary treats includes soda and sugar-sweetened beverages. Offer water, unsweetened tea, 100% juice, or fat-free/low-fat milk instead. Make a festive Halloween punch from sparkling water and a splash of 100% orange juice, garnished with plenty of orange slices and black grapes or blackberries.

For the Stay-At-Homer

Be THAT house. You don’t have to pass out candy on Halloween. Start a new tradition on your street and give out healthier treats or non-edible items. Get creative! Here are some ideas.

Healthier Treats:

  • Clementines or small oranges decorated like Jack-O-Lanterns (with non-toxic ink)
  • 100% juice boxes or pouches
  • Snack-sized packages of pretzels, popcorn, dried fruit, trail mix, nuts or pumpkin seeds
  • Snack-sized packages of fresh fruits and vegetables, such as baby carrots or apple slices
  • Mini boxes of raisins
  • 100% real fruit strips, ropes or leathers
  • Squeezable yogurt tubes or pouches
  • Sugar-free chewing gum

Non-edible items:

  • Glow sticks or small glow-in-the-dark toys
  • Crayons and coloring books
  • Stickers or stamps
  • Soap bubble makers
  • Plastic spider rings or vampire teeth

Be careful to avoid giving very small items that could be a choking hazard to little ones.

  • Who’s in charge? Hand out treats to each trick-or-treater – one per child – instead of letting them decide how much to take. If you have more than one item, ask them to choose which they prefer. This is a great way to get control of your Halloween budget, too!
  • Avoid the whole mess. Want to avoid candy and masses of kids at your door? Dress your family up in their costumes and go see a movie. Or deliver healthy Halloween treats to your local police and fire stations, nursing home or children’s hospital.

Source: http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/How-to-Have-a-Heart-Healthy-Halloween_UCM_317432_Article.jsp#.WAuNTfkrKM8

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10 Tips to Help You Eat HealthyDieting is a multi-billion dollar industry in the United States, but it doesn’t work for most people. In reality, the concept of a diet is fallible – usually people mean it as a restrictive term for what they will and won’t allow themselves to eat, usually for the purposes of weight loss. In fact, the term ‘diet’ simply refers to what you eat as a lifestyle, a means of giving your body the nutrients it needs.

But in society today, food all too often represents more than what you need to perform daily functions. It acts as a gathering purpose and plays an integral role in most family events. Even children’s birthday parties at school are centered around sharing cupcakes or cookies. Need to catch up with an old friend? Do lunch. Have a special anniversary to celebrate? A fancy dinner out. Everything from a housewarming barbecue to a wedding with hors d’oeuvres incorporates food. A promotion at work means a celebration dinner, holidays are even pictured with a family gathering around a large meal, slumber parties mean ordering pizza. The sad reality is that our society is focused around food and even worse, that food is usually very high in fat, calories, and sugar.

So what can you do about it? Everything! Think of everyone in your life who is trying to eat healthy, lose weight, or stay on a diet; most of your own friends and family want to eat better. Talk with each other and pledge to make healthy meals a priority, either when dining out or having people over. If you know there will be something happening where there will only be food you shouldn’t eat, find a way to bring your own or eat before so you won’t be too tempted. If you share your goals with your friends and family, they should be supportive of your endeavors and won’t be hurt if you bring something for yourself.

Talk with your children’s teachers about incorporating healthy foods into celebrations, especially those of your own child; strawberries and frozen grapes can make a delicious dessert, even for kids! At home, if you want the occasional special treat (or your kids beg you for it), offer it when there isn’t a special occasion so that you can break the cycle of thinking that you can’t have a great time and celebrate without food.

There are numerous ways you can reduce the amount of unhealthy and fattening foods in your life. Sharing and celebrating with family and friends is an important and healthy part of life; don’t make it bad for you by filling your body full of excess junk food. Your body will thank you for it and you’ll be able to concentrate more on what really matters: the people you’re with.

Copyright 2013 Tiffiny Twardowsky, Energy in Motion LLC

10 Tips to Help You Eat Healthy

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