Halloween, don't use it as an excuse to stock up on candy!

Below are two articles taken from the American Dietetics Association's website. Try to make your Halloween a little healthier by using the tips below. 

Here are some other tips as well:

- get bite-size and mini candy rather than larger portions

- use dark chocolate rather than milk chocolate

- make half of the candy sugar free

- If making cupcakes or cookies: use skim milk and use butter spray rather than butter. Also limit the icing and throw in some dry fruit in the mix. 

Happy Eats! 

The Two Tricks to Enjoying Treats

October 2010

Cinderella, Buzz Lightyear, ghosts and witches…Who will come knocking on your door this Halloween? Make sure you're prepared with a treat fit for a superhero or princess.

It's easier than ever to find Halloween treats to make kids happy while providing a health benefit. Grocery store shelves are stocked with kid-friendly favorites containing whole grains, extra vitamin C, 100-percent fruit juice and added fiber.  

This year, consider mixing up the candy bowl with some of these items that kids might enjoy, even though they may be good for them. All of these items are available in easy to distribute snack-size packages, too.

• Whole-grain cheddar flavored crackers
• Fruit snacks made with 100 percent fruit with added vitamin C
• Fruit leathers made with 100 percent fruit
• Sugar-free gum
• Animal-shaped graham crackers made without trans fat
• Mini rice cereal treat bars
• Cereal bars made with real fruit
• Individual fruit cups
• Mini 100-percent fruit juice boxes
• Low-fat pudding cups
• Baked, unsalted bags of pretzels

Remember to read the labels when buying these treats to be sure they are the healthiest choices. For example, check to see that fruit snacks, fruit leathers, cereal bars and juice boxes are made with 100-percent real fruit; animal crackers are made without trans fats; and that cheddar crackers are made with whole grain.

Another option for your trick-or-treaters is non-food treats such as Halloween pencils, pens, stickers, tattoos and spider rings. If you just can’t resist handing out candy, give bite-size candy bars.

Parents and kids should agree ahead of time on how much and when candy can be consumed each day. When they get home from trick-or-treating, have your children sort their candy into piles of "favorites" and "not so favorites" and let your children choose a few favorites to enjoy. As with any treat, candy can be a part of children's healthful eating plans — in moderation.

And don't forget what a workout trick or treating can be. Your kids can burn quite a few calories walking (sometimes in heavy costumes) and climbing up and down stairs!

RDS WEIGH IN

OCT 18 TURN TRICK-OR-TREAT HORROR INTO CANDY DECOR 10/18/2010 10:04:22 AM by Heather R Mangieri, MS RD CSSD LDN Permanent link Are you ready for a candy filled house?  In less than two weeks, houses across the country will be filled with chocolate snack bars, gummy candies, sugar coated taffy and sweetened beverages (yes, little hugs are still around!).  For years Halloween has brought kids in costumes, trick-or-treating, carving pumpkins and school parties.  Many kids wait all year for this night.  For most, it is the “candy collecting” and actual trick-or-treating that is the fun part.  While I’d love to persuade every parent to send in healthy Halloween treats for parties and convince every house to only offer healthy treats for trick-or-treating- we are not there yet. So, while this night represents treat terror for many parents (and dentists) – it does not have to be so dreadful.   Before you think about taking the fun out of this age old tradition- try turning the focus to something else.   Rather than limiting the “loot,” let the kids go wild for a night and use the diversity of the candy to make original creations. To start with, open the candy wrappers and let the candy open to the air.  This is a good time to talk about the shapes of the candy, the colors, the textures all while letting the licorice harden and the chocolate get stale.  Categorize the candy based on how it will be used.  Gather materials such as glue sticks, scissors, construction paper, styrofoam cups, etc.  With younger kids encourage creativity- use round candy for eyes, chocolate candy for hair, gummy candies for ears and a nose.  Kids will also have fun creating a Halloween Haunted House by gluing the candy onto the sides of a cardboard house.  Younger trick-or-treaters will be happy making a one story, square house while older kids will have more fun creating a Halloween mansion.  The bigger the house- the more candy gets glued onto it so encourage multiple stories!  Of course, the kids will probably want to enjoy eating the candy as well.  Allow the kids one or two pieces and be sure to keep it out of site.  After a few days, the novelty will wear off and the kids will be on to something else.  Still have candy left over?  Consider these other ways to utilize the Halloween candy: Donate it to a local food bank or shelter.  While it is not the healthiest choice a few pieces may be a welcomed treat. Consider a sending a treat package overseas to our troops- they’ll appreciate being included in the holiday festivities. Make treat bags and visit a local long term care center. Have the kids pass it out to the residents.  They will appreciate the visit. Recycle it on Halloween night.  Allow the kids to go trick-or-treating and then leave their candy out in a bowl for other trick-or-treaters.  (This typically only works with the little, little ones!) It will be gone in an hour Most important- keep the focus on fun.  Have a Happy Halloween

Taken From: www.eatright.org

America and its expanding waist line!

The day before yesterday I was at Clear Lake Regional Hospital. As I sat down in the waiting room, I happened to sit in an enormously large chair. I was like woah, this is a big chair! The chair was probably 3 feet wide. I looked around the small waiting room and noticed that every fourth chair was a very large one. Hmm I thought, are hospitals doing this because of the growing waistline in America? I remember reading an article stating that many movie theaters are making their chairs larger because of obesity in this country. Airlines now even make obese people purchase two seats if they cannot fit in one.

I am not trying to offend anyone because obesity can be a disease, but this is really sad!! Honestly with the eating habits of our country, portion sizes, and commercial food production, it is no wonder that almost 40% of Americans are obese. I am reminding myself first, let's not fall into the pressures of our culture's food. Be mindful of what you eat because yes, it could go straight to your thighs.

Your Local Grocery Store!

So for the first time in my life I went shopping at a local Houston Fiesta grocery store. For those of you who do not know Fiesta it is a grocery store that houses ethnic foods and is usually found in under-privileged communities. I was glancing in the milk section for Organic Fat Free milk... hmm where is it I thought. I finally found two different varieties, the Horizon version and some ethnic brand. The percentage of lower fat milks was only about 5% compared to the whole milk kind. Now I know a lot of you out there are like eww gross fat-free milk, but once you get used to it you can't go back to whole. Whole cow's milk is only about 3.5% fat, then there is 2%, 1%, and finally fat-free. You are probably thinking what's 3.5 percent, but small diet improvements can go a long way.

Ok back to the rest of the store. Now to the dairy aisle...fat-free or low-sodium cheese..... where is some. There was one packet left of fat free cheese that looked like it was there for a while, but I had to grab it regardless. All the cheese available was too high in fat and sodium for my taste. Just so you know a normal slice of cheese has about 9 g of fat. Low fat is usually cut down to 6 g or 4.5 g. The think that bothers me about cheese is sometimes if you go for a low-fat cheese the sodium is high. If you go for a low-sodium cheese the fat is high. Trust me there are times where I pull out 9 cheese packages and just compare the labels for fat and sodium. Cheese portions need to really be watched!

Now to find low-sodium broth. There was only one brand that was 33% lower in sodium but the sodium was still high! Overall it was really hard to find whole wheat products, organic items, meats with lower fat, healthy cereals, etc. i kept seeing weird foods... pork legs, things drenched in salt and vinegar, high sodium foods, and just about everything not good for you. The only real good area was the produce area... thank goodness!

So here is my point! Lower income areas usually do not have access to quality food in grocery stores. Foods are over- processed and preserved because they have to be cheap. Mass production yields affordable foods without the health factor taken into consideration. If a family of 5 is struggling to make ends meet they are probably not going to want to spend extra money on lean meats, fat-free foods, and organic foods. With obesity highly prevalent in lower income areas what are we to do as a nation to provide healthier foods to theses areas? Just today I stopped at a McDonald's next to the 3rd Ward of Houston (not to eat but for another reason); it was around dinner time so there were a lot of families with their kids eating "dinner." Most of the parents were overweight and even obese. My heart went out to them because what else are they supposed to do. When a hamburger is like a buck and large soda for another buck, they can feed their entire family using a small budget. Most "healthy" deli sandwiches are at least $5, so do you expect every person to afford that?

If we really want to get our nation on the road to being healthy we have to think about subsidizing healthier foods so that everyone can live a more worthwhile life!

Pesticides on Produce...taken from CNN.com

Toxic fruit and veggies?

STORY HIGHLIGHTS

• Environmental group says "Dirty Dozen" of produce contains 47 to 67 pesticides per serving
• Government says consuming pesticides in low amounts is not harmful
• Studies have found association between pesticides and health problems

RELATED TOPICS

• U.S. Environmental Protection Agency
• U.S. Department of Agriculture
• Environmental Working Group

Is enough being done to protect us from chemicals that could harm us? Watch "Toxic America," a special two-night investigative report with Sanjay Gupta, M.D., June 2 and 3 at 8 p.m. ET on CNN.

(CNN) -- If you're eating non-organic celery today, you may be ingesting 67 pesticides with it, according to a new report from the Environmental Working Group.

The group, a nonprofit focused on public health, scoured nearly 100,000 produce pesticide reports from the U.S. Department of Agriculture and the U.S. Food and Drug Administration to determine what fruits and vegetables we eat have the highest, and lowest, amounts of chemical residue.

Most alarming are the fruits and vegetables dubbed the "Dirty Dozen," which contain 47 to 67 pesticides per serving. These foods are believed to be most susceptible because they have soft skin that tends to absorb more pesticides.

"It's critical people know what they are consuming," the Environmental Working Group's Amy Rosenthal said. "The list is based on pesticide tests conducted after the produce was washed with USDA high-power pressure water system. The numbers reflect the closest thing to what consumers are buying at the store."

Special report: Toxic America

The group suggests limiting consumption of pesticides by purchasing organic for the 12 fruits and vegetables.

"You can reduce your exposure to pesticides by up to 80 percent by buying the organic version of the Dirty Dozen," Rosenthal said.

The Dirty Dozen

Celery

Peaches

Strawberries

Apples

Domestic blueberries

Nectarines

Sweet bell peppers

Spinach, kale and collard greens

Cherries

Potatoes

Imported grapes

Lettuce

Not all non-organic fruits and vegetables have a high pesticide level. Some produce has a strong outer layer that provides a defense against pesticide contamination. The group found a number of non-organic fruits and vegetables dubbed the "Clean 15" that contained little to no pesticides.

The Clean 15

Onions

Avocados

Sweet corn

Pineapples

Mango

Sweet peas

Asparagus

Kiwi fruit

Cabbage

Eggplant

Cantaloupe

Watermelon

Grapefruit

Sweet potatoes

Sweet onions

What is a pesticide?

A pesticide is a mixture of chemical substances used on farms to destroy or prevent pests, diseases and weeds from affecting crops. According to the USDA, 45 percent of the world's crops are lost to damage or spoilage, so many farmers count on pesticides.

The Environmental Protection Agency, the FDA and the USDA work together to monitor and set limits as to how much pesticide can be used on farms and how much is safe to remain on the produce once it hits grocery store shelves.

"In setting the tolerance amount, the EPA must make a safety finding that the pesticide can be used with 'reasonable certainty of no harm.' The EPA ensures that the tolerance selected will be safe," according the EPA's website.

Although the President's Cancer Panel recently recommended that consumers eat produce without pesticides to reduce their risk of getting cancer and other diseases, the low levels of pesticides found on even the Dirty Dozen are government-approved amounts.

Can small amounts of pesticides hurt you?

The government says that consuming pesticides in low amounts doesn't harm you, but some studies show an association between pesticides and health problems such as cancer, attention-deficit (hyperactivity) disorder and nervous system disorders and say exposure could weaken immune systems.

The Environmental Working Group acknowledges that data from long-term studies aren't available but warns consumers of the potential dangers.

"Pesticides are designed to kill things. Why wait for 20 years to discover they are bad for us?" Rosenthal said.

Some doctors warn that children's growing brains are the most vulnerable to pesticides in food.

"A kid's brain goes through extraordinary development, and if pesticides get into the brain, it can cause damage," said Dr. Philip Landrigan, chairman of the department of preventive medicine at Mount Sinai School of Medicine in New York.

Can pesticides be washed away?

Not necessarily. The pesticide tests mentioned above were conducted after the food had been power-washed by the USDA. Also, although some pesticides are found on the surface of foods, other pesticides may be taken up through the roots and into the plant and cannot be removed.

"We've found that washing doesn't do much," Rosenthal said. "Peeling can help, although you have to take into account that the pesticides are in the water, so they can be inside the fruit because of the soil."

All fresh produce, whether it's grown with or without pesticides, should be washed with water to remove dirt and potentially harmful bacteria. And health experts agree that when it comes to the Dirty Dozen list, choose organic if it's available.

"To the extent you can afford to do so, [parents] should simply buy organic, because there have been some very good studies that shows people who eat mostly organic food reduce 95 percent of pesticides [in their body] in two weeks," Landrigan said.

Fats...hard to live with them... hard to live without them

Fats, they are added to foods for flavor and taste. Some people eliminate them all together while others don't know where to draw the line. To tell you the truth, not all fats are created equal. First, let me explain the chemical composition of fats. Below you will see the general structure of fats (a glycerol backbone and 3 fatty acid chains attached...a little over your head at this point, lol).

Now here is how the structure plays into what fats are good and which ones are bad.

BAD FATS:

Saturated Fats:  As you can see in the structure above this fat is "saturated" because it has the maximum amount of hydrogens present on its fatty acid chains. This means that saturated fats are easy to pack in our bodies. This is why a diet high in saturated fats causes plaque buildup in blood vessels and causes all kinds of cardiovascular problems. These fats are found in solid form at room temperature and are found in butter, lard, deep-fry oils, shortening, and heavy cream. Basically saturated fats are found in dairy and animals. 

Trans Fats:  trans fats have gone under a chemical process known as hydrogenation which basically takes unsaturated fats (better for you) and converts them into saturated fats. These fats are then called trans fatty acids. Trans fats are even worse for you than saturated fats.  Trans fats are commonly added to boxed food, cookies, etc. to increase its shelf life. If you see "partially hydrogenated oil" then steer clear of this food.

Cholesterol: Our liver makes cholesterol so it is not needed in our diet. Cholesterol is found in animal products. For example an egg yolk contains about 200 mg of cholesterol. There are two types of cholesterol: HDL and LDL. LDL is the "bad cholesterol" and HDL is the "good cholesterol." By eating a lower fat diet and exercising you can help lower your bad cholesterol and increase your good cholesterol. A simple blood test can determine your cholesterol levels in the blood. Cholesterol is important in the body but our body can make enough of it; try to aim to eat no more than 300 mg of cholesterol. 

Better for you Fats: 

Unsaturated Fats: these fats have double bonds in them and do not have the maximum amount of hydrogens possible. This means that they are liquid at room temperature. These fats are not as likely to block arteries. Unsaturated fats are found in most nuts, olive oil, canola oil, soybean oil, etc. These are healthier options compared to saturated and trans fats.

Essential Fatty Acids: I am sure you have all heard of Omega-3 and Omega-6 fatty acids. These are unsaturated fatty acids found in fish, some vegetable oils (soybean and canola), plants (flax), soybeans, etc. 

Fat is not always the enemy. Yes, it helps cushion our organs and give us insulation but too much fat can lead to excess weight, clogged arteries, cardiovascular problems, etc. In general fats have to be consumed in moderation of course. You should aim to make about 20-35% of your diet each day come from fats. Remember to choose healthier fat options as we discussed above. Stay away from trans and saturated fats as much as possible. Fats provide 9 kcal/gram so be careful not to overdue it!  

A great tool...My Pyramid

Every individuals diet plans are different. One eating plan cannot be applied in a cookie cutter fashion to everyone. A great website to utilize as a tool to personalize your eating plan is the My Pyramid website. I am sure we all learned about the food pyramid when we were in elementary school. However, several years ago the food pyramid was reconstructed to better illustrate the food groups. Take a chance to explore this website. You can learn about fruits, veggies, grains, and much more. Use it to make a meal plan that is best suited for your personal preferences. Happy planning! (Just click on the title of this post and it will take you straight to the website)

Portions, Portions, Portions!

Cravings! Yes, we all get them. It is very possible to eat the foods you enjoy by simply keeping in mind portion control. For example last week I went to an ice cream shop with some friends. I was amazed to see how large the bowls and cones were. All I wanted was a little ice cream. How was I expected to eat ice cream in a bowl that was bigger than my fist? Ice Cream cones can easily have 200+ calories. Then once you add the ice cream and possible toppings you can end up eating over 500 or even 1,000 calories. Yikes!! I decided to order a kids cup of a ice cream even though the guy at the counter looked at me with dismay. I ended up enjoying that cup of ice cream because it was the perfect size. I was able to treat myself with some ice cream without having to feel so guilty afterwards.

Texas portions sizes are getting out of control! I was in California over the summer and stopped by one of LA's famous gelato parlors. They had perfectly portioned ice cream cups. But overall, America really needs to get a handle on portion sizes! Haven't you noticed that restaurants and fast food stores have enormously large cups for soft drinks. That large coke could set you back about 310 calories.

So here is some help...Portion Control! Its about how much you eat of it that makes a big difference. When you can, try to get children's sizes. It really does make a difference. At the movies once, my sister just wanted a couple of sips of coke so she kindly asked the attendant. Surprisingly, the lady pulled out this tiny cup about 2.5 in. tall and gave her some coke. She got her soda fix without all the extra calories. Don't be afraid to ask for your cup to be filled halfway. I once asked the attendant at the movies to fill my icee cup only halfway because that is all I wanted. You have to really be conscious about how much of something you are eating or drinking. Most of the times we get stuck with this large drink or massive plate of food that we overeat just because we feel we are obliged to finish it. Eat until you are satisfied and save the rest for later. There is no race to finish your plate in one sitting.

So let's all try to be inclined with our stomachs so that we can actually enjoy the food we are eating and skip the guilt factor.