Fall and Moderation
Halloween and Moderation Halloween starts the holiday season. New Year’s ends it. An important lesson to teach kids this holiday season is eating in moderation When kids come back from their trick or treating, parents can go through their loads of candy, portion them out, save some for the week, while freezing the rest for later. Parents should also consider taking some out of the stash, especially the ones the kids don’t like, and sharing with others, another great lesson for kids to learn!
Remember you are in control of the candy; the candy is not in control of you! Some tips for teaching kids about balance and moderation:
• Emphasize the non-food related aspects of the holiday, such as parties, decorations, spooky activities, costume contests, and games.
• Serve a healthy meal or snack before trick-or-treating, when sorting through the candy and every time you break out leftover candy.
• Make it a “moving” holiday to help balance the eating. Have a costume parade, a monster dance party, play games like costume tag or bobbing for apples. This will also leave less time for collecting candy.
• Limit the size of the trick-or-treat bag for going door-to-door. Stay away from the pillow case and go for a small gift bag
• Choose to hand out fun-size candies instead of full-size bars to help them understand portion control, but be careful how many are eaten!
Have fun, enjoy and allowing a little candy, portion controlled, especially on the day of Halloween, is not going to cause childhood or adult obesity. We get into trouble when we make everyday a holiday!
Reference: Today’s Dietitian
October Fruit and Vegetable Offers Abundance of Nutrition!
Pumpkin and apples are plentiful right now! Apple orchards, pumpkin patches and farmer’s markets have a wonderful selection and are fun to visit with the family!
The orange color of pumpkins offers benefits beyond Vitamin A (great for eyes and skin). It also provides phytochemicals like carotenoids, bioflavonoids, and the antioxidant vitamin C, good for vision, healthy heart, immunity and reducing some cancers. The pumpkin handout attached has more details and a great pumpkin oatmeal recipe! Pumpkin is a way we can sneak a vegetable into breakfast!
Apples are available in many colors and all the colors provide different nutrients and phytochemicals! Red has lycopene and anthocyanins, good for heart health, vision and immunity. Green has lutein and indoles, good for vision and reducing cancer risks. Yellow has carotenoids and bioflavonoids mentioned above . They all are good sources of fiber, beneficial to our digestive health, cholesterol, and more. Try baking an apple with some cinnamon, nutmeg, walnuts and a little light margarine for dessert! Eat them for snacks every day. Why not test out the saying “an apple a day keeps the Dr. away”?! Try them stuffed into a sweet potato and bake with a little cinnamon and nutmeg. It is like having dessert, but you’re getting your fruit and veggie serving! Enjoy!
Be good to your heart!
Be good to your heart! Follow the advice from the American Heart Association.
Lower consumption of the bad fats: saturated and trans fat. Saturated fats are usually found in all fatty animal products including meat and dairy, especially cheese. Trans fats are found in many fried foods and processed foods made with partially hydrogenated fats, like margarine, crackers, cookies, baked goods and frozen entrées and desserts. Many studies have shown that decreasing fat in the diet, while increasing fiber from fruits, vegetables, beans and whole grains, is the key to long-term weight control and will help control your cholesterol too! See the chart below for some common sources of saturated and trans fat sources:
Ideas to Increase Healthy Eating with the Family
- Make healthy eating an adventure; try new fruits and vegetables. Shop together and let your children choose a new crazy item to try.
- Fix meals together. Eating doesn't have to be the only family time you get in at meals.
- Does your family have picky eaters? Add some hidden extras into the family favorites. Put green peppers on the pizza, chopped up broccoli in the mac and cheese, onions into the scrambled eggs, etc.
- Eat together at the table, not the TV. Not only does this allow for less mindless eating, it gives everyone a great chance to talk.
- Take meals with you to the park, zoo or mall. Pack a healthy picnic for a weekend date or family day. Put apples, oranges, or bananas in your bag for quick snacks.
Exercise and Calories
Exercising just 10 minutes a day to start will get you in the habit so that it is easier to add a few more minutes each day until you are exercising 30 -60 minutes most days of the week!
Exercise helps us create a calorie balance to help with weight loss or weight maintenance and assists with controlling and preventing many diseases.
There are many factors that control how many calories we burn during exercise, such as current weight, amount of muscle the body has, the intensity of the exercise and more. I have heard my favorite personal trainer and friend say to many clients: be careful of exercise machines that provide how many calories were burned during the exercise and charts that list how many calories you can burn doing an activity in a certain time frame. It will be different for everyone! Most important is to move every day and gradually increase the time and intensity you move on most days of the week. Do not be fooled by the elliptical machine that you have been on for 30 minutes saying you have burned 200 calories and deciding to have a 200 calorie chocolate bar as your reward! Weight loss will not work with that thinking!
One of my favorite 10 minute exercises is to put on some music at home and dance! If you’re not sure how, learn a line dance on YouTube! The Cha Cha Slide, Cupid’s Shuffle, The Wobble Dance and more are all fun or just dance to the YMCA song! Whatever you choose as your 10 minute exercise, make sure you have fun!