Ilene’s Healthy Halloween Tips for October 27 – 31, 2014

Tips for having a fun and healthy Halloween for the whole family!

Monday, October 27, 2014

Ilene Yalen, MSRD WellAmerica 2014

Ilene Yalen, MSRD
WellAmerica 2014

Start by making good candy choices at the store by avoiding the candy you love so that you’re not so temped to eat it before, during and after Halloween night. Then, once you’re home, keep candy out of sight and out of mind.  Don’t even open the candy package before Halloween night. Instead, put it in the pantry or cupboard, and continue to keep healthy snacks easily accessible.

Tuesday, October 28, 2014

Parents should be good role models! Take the emphasis off consuming candy this week and focus on the fun of the holiday:  making costumes and decorations and watching fun Halloween movies.  If children see you sneaking candy, it will likely make them want it more.  Plan to be extra active this week especially on Halloween night- walk everywhere you trick or treat instead of driving. As a guideline, to “burn off” an additional 200 calories of Halloween treats you need to: walk 40 minutes, run 20 minutes or bicycle 25 minutes (based on a 150 lb. person). Walking the kids around the neighborhood on Halloween night will be a great start!

Wednesday, October 28, 2014

Discuss the candy expectations before Halloween night! Decide with your children a reasonable amount of candy to eat that night. Specialists encourage letting kids choose three to five pieces of candy.  Below are samples of some common Halloween candies and their calorie contents. This doesn’t include the lack of nourishment and teeth damage they can provide as well!

  • Candy Corn, 20 pieces = 130 calories
  • Little Fun Size Bars of Nestle’s Crunch, Snicker’s, Milky Way, Kit Kat, Hershey’s chocolate, Reese’s PB Cup, Butterfinger, Twix, Almond Joy, or similar = 70-100 calories each
  • Peanut M&M’s – 2 Fun Size Packs = 180 calories
  • M&M’s – 2 Fun Size Packs = 140 calories
  • York Peppermint Pattie – 1 pattie = 70 calories
  • Milk Duds – 1 treat size box = 40 calories
  • SweetTarts – 1 treat size pack = 50 calories
  • 1 Tootsie Pop – 1 pop = 60 calories
  • 1 Tootsie Roll – 1 small roll = 13 calories
  • Twizzlers – 1 treat size pack= 45 calories

 Thursday, October 30, 2014  

What is the most important meal of the day on Halloween? Dinner! Plan to feed your family a balanced filling dinner before trick or treating so they won’t be ravenous while running from house to house.  Some good meal choices to keep them energetic and full:

  • Chili with beans
  • Fish  or lean meat tacos
  • Lentil soup and sandwiches
  • Spaghetti with high fiber noodles and lean meat sauce
  • Stir fry with brown rice
  • High fiber pasta salads with soups or stews

Friday, October 31, 2014   Happy Halloween!

Check and inspect before you eat candy. Suggest kids wait to eat candy until they get home, where parents can inspect the wrappers to ensure they’re tightly sealed and safe to eat. Then afterwards, to keep intake in moderation, plan to divide the leftover candy into small bags of two or three of their favorite candies. Place these bags in a box up high and let your kids pick out one bag each day. Consider donating the rest to others, such as dentist offices’, most of which will gladly take them. You can consider  having your kids “trade the candy in” for something better such as books, toys, or something of your choosing if they have a difficult time parting with it.  Don’t take left over candy to work!  No need to sabotage the healthy efforts of co-workers!  If you find that you have over indulged  just own it, move on, and stay focused one day at a time. The holidays can be a challenging 3-month period for health and weight loss, so weight maintenance may be a more realistic goal.


Ilene’s Healthy Tips for October 20 – 24, 2014….. Plus enter a chance to win…….

Food for thought this week; staying healthy is tough – so let’s get tougher!

Ilene Yalen, MSRD WellAmerica 2014

Ilene Yalen, MSRD
WellAmerica 2014

Monday, October 20, 2014

Trying to stay fit on vacation? Talk about difficult! Why don’t hotels have exercise rooms?  Most of the time you have to either run up and down the stairs (don’t forget some good music to help you ignore the smiles or blank stares that bystanders give you), or you can run in place and do some core exercises in your hotel room and hope you don’t rattle the room below!

Tuesday, October 21, 2014

Feeling sleepy and fatigued at work?  Adequate sleep and rest are vital to health! Why is it so difficult to take a 15 minute cat nap, but it’s acceptable to take a 15 minute coffee break – which really only masks exhaustion?  Aim to eat a balanced diet and be active throughout your day. If you sit at your desk for hours at a time, focus on the 30/30/30 minute rule as eyestrain often contributes to fatigue; Every 30 minutes look 30 feet away from your computer screen for 30 seconds.

Wednesday, October 22, 2014

Trying to choose a healthy restaurant?  Where’s the vegetables, whole grains and fiber? Why do we have to order side salads, or extra vegetable dishes with most meals to come close to eating the recommended amounts every day?  Prepared well, healthy foods taste great!   Aim to skip the white bread and chips when eating out as refined flours ultimately spike your appetite and provide little nutrition. When you do receive your entrée, consider cutting it in half and ordering a side vegetable if it doesn’t come with one. You can take the other half of your entrée home or share it with your dinner partner. Although you have to speak up, most restaurants will oblige your requests.

Thursday, October 23, 2014

Why do fast food places show multi-sensory ads then offer incredible discounts? Making it practically free to Supersize?  And play loud music so you eat faster, often surpassing the time you should’ve felt full?  Aim to skip the fries or ask for a substitution like extra tomatoes, and steer clear of the sugary drinks and excess mayonnaise – unsweetened tea and mustard would be some better options.

Friday, October 24, 2014

Why are trans fats, chemicals, and artificial sweeteners and colors still allowed in our foods when there’s clear, mounting evidence that they’re risking our health? Why do stores push large packages and put highly processed foods, many with faulty health claims in the most convenient places?  Be wise and prepared! When shopping, offer children a choice between healthy foods (usually whole foods or those with less than 5 ingredients) so they don’t make a scene over the worst snacks that are conveniently located in the checkout lines.  To stay healthy and make a change, you need to get informed, be your own detective, and become unstoppable! And always remember – if the claims on labels sound too good to be true – they likely are.

ENTER TO WIN a $50.00 Trader Joe’s Gift Card…………..

All you need to do to enter our contest is to send a message to: telling us what your favorite healthy snack is.   Be sure to include a good contact phone number and your full name when sending in your email. Photos of you and your favorite healthy snack are greatly appreciated, but are not required to win. All entries need to be submitted by 11:59 PM, Sunday, November 30, 2014 and the winner will chosen by our WellAmerica staff on Monday, December 1, 2014.  The winning snack will be chosen based on creativity, ease of making it and nutritional content.