Halloween is a week away, how can you control your own and your children's intake of Halloween candy?
It's not a simple task to manage all the Halloween candy and treats. You can try to make healthy choices available for Halloween, but we are all exposed to so many treats this time of year, it's hard to keep treats to a minimum.
Ellyn Satter Associates has an article called "The Sticky Topic of Halloween Candy." They recommend allowing children to manage sweets, keep sweets in proportion of other foods, and provide structure with treats during meal or snack time. I think the same ideas can be applicable to adults.
Missouri Families has an article about managing Halloween candy. It also has some good suggestions to help with moderate consumption of treats.
University of Nebraska-Lincoln Extension also has five tips to a healthier Halloween.
We all know that denying ourselves or forbidding treats can backfire and make us over-indulge. We have to learn to listen to our bodies and enjoy treats in small amounts.
On Halloween, make sure you provide your children with a healthy breakfast, lunch, and dinner. Don't let sweets and treats replace their meals.
Keep leftover candy off the counter top or table. Out of sight, out of mind. Keep healthy snacks on the counter or table for easy access.
Most of all, enjoy the holiday!
Resources:
http://www.ellynsatter.com/october-22-2008-family-meals-focus-30-the-sticky-topic-of-halloween-candy-i-129.html
http://missourifamilies.org/features/nutritionarticles/nut2.htm
http://food.unl.edu/web/fnh/october#halloween
This blog includes articles on health, wellness, physical activity, healthy eating, and food safety.
Wednesday, October 24, 2012
Wednesday, October 17, 2012
Five more foods you may not be eating, but should
A few weeks ago, I posted a blog about five foods you may not be eating, but should. For today's post, I decided to follow that up with a post of five additional foods that you should be eating.
Garlic is cheap and can add flavor to almost any dish. Garlic contains a good amount of antioxidants and adds flavor without adding sodium. Unpeeled garlic heads can keep for up to three months. For stronger garlic flavor, add near the end of the cooking time. For lighter flavor, cook longer.
Avocados can be used in salads, sandwiches, and many dishes. They are a good source of heart-healthy fat. Avocados also have potassium (one cup has 700 mg, compared to 400 mg in a medium banana), a good amount of fiber (one cup has 10 g of fiber), and other vitamins and minerals like vitamin C, vitamin K, and folate. Try this avocado smoothie for breakfast or a snack.
Nuts (especially walnuts and almonds) are two nuts you should reach for more often. Walnuts are highest in ALA omega-3s. Almonds and walnuts also have potassium, magnesium, B-vitamins, vitamin E, and fiber. Here is a recipe for peach and almond muffins and coconut and almond fruit salad.
Oatmeal, which is a whole grain, is a great way to start off your day with a lot of fiber. Top your oatmeal with some cinnamon, berries, and use low-fat milk for some calcium and vitamin D. Oatmeal is cheap and can be quick to prepare. To save money, you can buy a container of quick oats and make your own instant oatmeal packages (see handout from Iowa State University Extension). You can try using recipes that have oats in them, like this blueberry muffin recipe or fruit and nut breakfast bars recipe.
Pumpkin is in season this time of the year, so now is the time to enjoy it. Pumpkin (like other orange veggies) is a great source of vitamin A (or beta-carotene). It also has potassium, vitamin K, magnesium, and fiber. Pumpkin can be baked, pureed (for soup or pie), diced, or mashed. Try one of these pumpkin recipes:
Black bean and Pumpkin chicken chili
Pumpkin pie
Pumpkin bars
Pumpkin oatmeal cookies
Pumpkin soup
Garlic is cheap and can add flavor to almost any dish. Garlic contains a good amount of antioxidants and adds flavor without adding sodium. Unpeeled garlic heads can keep for up to three months. For stronger garlic flavor, add near the end of the cooking time. For lighter flavor, cook longer.
Avocados can be used in salads, sandwiches, and many dishes. They are a good source of heart-healthy fat. Avocados also have potassium (one cup has 700 mg, compared to 400 mg in a medium banana), a good amount of fiber (one cup has 10 g of fiber), and other vitamins and minerals like vitamin C, vitamin K, and folate. Try this avocado smoothie for breakfast or a snack.
Nuts (especially walnuts and almonds) are two nuts you should reach for more often. Walnuts are highest in ALA omega-3s. Almonds and walnuts also have potassium, magnesium, B-vitamins, vitamin E, and fiber. Here is a recipe for peach and almond muffins and coconut and almond fruit salad.
Oatmeal, which is a whole grain, is a great way to start off your day with a lot of fiber. Top your oatmeal with some cinnamon, berries, and use low-fat milk for some calcium and vitamin D. Oatmeal is cheap and can be quick to prepare. To save money, you can buy a container of quick oats and make your own instant oatmeal packages (see handout from Iowa State University Extension). You can try using recipes that have oats in them, like this blueberry muffin recipe or fruit and nut breakfast bars recipe.
Pumpkin is in season this time of the year, so now is the time to enjoy it. Pumpkin (like other orange veggies) is a great source of vitamin A (or beta-carotene). It also has potassium, vitamin K, magnesium, and fiber. Pumpkin can be baked, pureed (for soup or pie), diced, or mashed. Try one of these pumpkin recipes:
Black bean and Pumpkin chicken chili
Pumpkin pie
Pumpkin bars
Pumpkin oatmeal cookies
Pumpkin soup
Monday, October 15, 2012
Your job is killing you - an interesting infographic
I came across this infogaphic and wanted to share with everyone. It's eye-catching and informative. Click below to view "Your job is killing you."
Your job is killing you
Your job is killing you
Wednesday, October 10, 2012
Germs, germs everywhere
Washing your hands often is the best way to prevent illness, especially in the winter months.
Here are some of the germiest places (some might be a surprise), so make sure you watch your hands or wash these items:
Does it seem like there are germs everywhere? Well, there is. It's hard to always remember to wash your hands after touching any of the things above, but remember as many as you can for the best bet. Once you get into the habit of washing your hands, it becomes easier. For instance, washing hands after grocery shopping can become a habit. Using hand sanitizer after pumping gas can become a habit. (hand sanitizer as a 2nd option, because washing hands isn't always an option unless you go inside)
The best thing to do after visiting these germy places is to wash your hands for 20 seconds with hot, soapy water. Turn off the sink with your paper towel and open the door with it too. This prevents recontaminating your hands. If handwashing is not an option, hand sanitizer is a 2nd option. Washing hands is best.
Turning off the water with a paper towel and opening the door with it may seem like a hassle, but it's easy once you get into the habit. If you forgot, just remember next time to keep the germs away.
Here are some of the germiest places (some might be a surprise), so make sure you watch your hands or wash these items:
- Gas pumps - think about how many hands touch them.
- Door handles - similar to the gas pumps.
- Television remote in a hotel room - stick an extra plastic bag in your suitcase so you don't have to touch the remote and wipe down with an antibacterial wipe.
- Your cell phone - usually only the germs from you or your family, but can still be germy.
- Your keyboard and mouse - wipe these down once a week.
- Kitchen sinks - sometimes sinks are dirtier than toliets, thanks to raw meat and food leftovers.
- Kitchen sponge - full of germs, make sure to let it dry out between uses and microwave for 2 minutes once a week (kills over 95% of germs).
- Grocery store - not just the cart but every surface you touch. Think about how many people touch those same surfaces.
- Children's playground and equipment - once again, many kids touching the surfaces.
- Public bathrooms - of course, wash and dry hands appropriately, turn off water after washing with paper towel and open door with paper towel.
- Handrails in parks, shopping malls, stairs, etc - lots of people touching them.
Does it seem like there are germs everywhere? Well, there is. It's hard to always remember to wash your hands after touching any of the things above, but remember as many as you can for the best bet. Once you get into the habit of washing your hands, it becomes easier. For instance, washing hands after grocery shopping can become a habit. Using hand sanitizer after pumping gas can become a habit. (hand sanitizer as a 2nd option, because washing hands isn't always an option unless you go inside)
The best thing to do after visiting these germy places is to wash your hands for 20 seconds with hot, soapy water. Turn off the sink with your paper towel and open the door with it too. This prevents recontaminating your hands. If handwashing is not an option, hand sanitizer is a 2nd option. Washing hands is best.
Turning off the water with a paper towel and opening the door with it may seem like a hassle, but it's easy once you get into the habit. If you forgot, just remember next time to keep the germs away.
Wednesday, October 3, 2012
Walking
Today is Walk-to-School Day. While that is not possible for everyone, we can all reap the benefits of walking on a regular basis.
Walking has many benefits, including (taken from Walk Yourself to Good Health on the Missouri Families website):
If you aren't currently walking, there's no better time to start. No fancy equipment is needed, just comfortable clothes and shoes and a safe place to walk. Explore the many options available in your neighborhood or community, indoors or outdoors.
To get the most benefit from your walk, keep your intensity in mind. You should be able to carry on a conversation (not as easily as you would sitting down) but are not able to sing. If it is really easy to talk, you may want to pick up the pace a little bit. There is really no standard pace recommendation, so use the "talk test" to determine your intensity. You should be breather faster and feel your heart beating faster.
Pedometers can be a useful tool to track your steps as well. One common recommendation is 10,000 steps a day, but this could actually be overwhelming for some who are not as active. It's better to wear your pedometer and do your normal activity for one week and then try to increase you steps by about 2,500 each day. For instance, if you walk about 5,000 steps daily on average, try to increase to 7,500 steps a day, then keep increasing as you feel ready. The 10,000 steps a day could be a good overall goal, but tough for new walkers. About 2,000-3,000 steps is equal to a mile, depending on how big of a step you take.
Need to get started? There's a sample walking program in the Let's Get Walking brochure - MU Extension. You can start with as little as a 15 minute walk three times a week and work up to 150+ minutes of walking weekly.
For more information:
Let's Get Walking brochure from MU Extension
Walk Yourself to Good Health on Missouri Families
You can find many articles on walking and other types of physical activity on the Missouri Families website.
Walking has many benefits, including (taken from Walk Yourself to Good Health on the Missouri Families website):
- Boost metabolism and help with appetite control.
- Improve self-confidence and mental alertness.
- Provide stress relief.
- Reduce cholesterol and blood sugar levels.
- Give an energy boost throughout the day.
- Help with getting a good night’s sleep (but avoid exercising right before bed if you want to fall asleep quickly).
If you aren't currently walking, there's no better time to start. No fancy equipment is needed, just comfortable clothes and shoes and a safe place to walk. Explore the many options available in your neighborhood or community, indoors or outdoors.
To get the most benefit from your walk, keep your intensity in mind. You should be able to carry on a conversation (not as easily as you would sitting down) but are not able to sing. If it is really easy to talk, you may want to pick up the pace a little bit. There is really no standard pace recommendation, so use the "talk test" to determine your intensity. You should be breather faster and feel your heart beating faster.
Pedometers can be a useful tool to track your steps as well. One common recommendation is 10,000 steps a day, but this could actually be overwhelming for some who are not as active. It's better to wear your pedometer and do your normal activity for one week and then try to increase you steps by about 2,500 each day. For instance, if you walk about 5,000 steps daily on average, try to increase to 7,500 steps a day, then keep increasing as you feel ready. The 10,000 steps a day could be a good overall goal, but tough for new walkers. About 2,000-3,000 steps is equal to a mile, depending on how big of a step you take.
Need to get started? There's a sample walking program in the Let's Get Walking brochure - MU Extension. You can start with as little as a 15 minute walk three times a week and work up to 150+ minutes of walking weekly.
For more information:
Let's Get Walking brochure from MU Extension
Walk Yourself to Good Health on Missouri Families
You can find many articles on walking and other types of physical activity on the Missouri Families website.
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