Navigating Food Allergies on Halloween

This is a topic that is near and dear to my heart. Every year I try to take some time and make sure I talk about the Teal Pumpkin Project. This program is sponsored by the Food Allergy Research & Education group and its main focus is to provide all kids safe treats this Halloween. This campaign was launched back in 2014 nationally and has gained lots of traction over the last 2 years. 

For kids with food allergies, it is not safe for them to eat candy, because often these sweet treats contain dangerous allergens. This project wants to encourage people to provide non-food treats for trick-or-treaters so that they can still participate in the Halloween traditions, but not have to worry about their food allergies. To participate in the Teal Pumpkin Project follow these simple steps: 

1. Have non-food treats available for kids to pick up. It is easy to find Halloween themed goodies at your local grocery store, party store or craft store. Plus, these are great goodies to hand out to all the children, because they are going to get plenty of sugary treats.
   • Bubbles 
   • Pens/pencils 
   • Glow sticks/necklaces/bracelets 
   • Vampire fangs 
   • Stickers 
   • Bouncy balls 
   • If you don't have time to run to the store to find these goodies - go ahead and purchase the Essentials Kit from FARE Teal Pumpkin Project and get it shipped directly to you! 
2. Put out a teal pumpkin in front of your home, on your porch/in your entry way. Incorporate your family and paint your teal pumpkin today! 
3. Display the FARE Teal Pumpkin Project sign  explaining what the teal pumpkin means.

Fall Has Arrived ... Everything Pumpkin!!!

Fall has officially begun as of September 22nd; however, at least here in Indiana the weather is still behaving much like summer. Fall happens to be my favorite time of the year. The cooler weather, crisp breezes, cute clothes, warm drinks and fun activities like apple picking, trick or treating and Thanksgiving have me all excited. This is also the time of year that pumpkins have exploded onto the food scene. You can find everything pumpkin flavored now ... from your coffee to your cereal. Have you ever wondered, besides the delicious flavor of the pumpkin, cinnamon, nutmeg and cloves, is there a health benefit to pumpkin? 

The beauty of the pumpkin is that it is a simple food item. It doesn't have an overly strong flavor so using spices blends can create delicious and unique dishes quite easily. You can make pumpkin sweet or savory and there are tons of recipes online that can help you incorporate this festive gourd into your weekly menu. 

Health Benefits of Pumpkin

1. Helps with your eyesight. Pumpkin contains over 200% of your daily value of Vitamin A and this fat-soluble vitamin is important to help your eyes work appropriately. They contain beta-carotene which is a carotenoid - this creates the orange color and produces Vitamin A in the body. 
2. Helps with meeting weight loss goals. Pumpkins contain a lot of fiber and this helps you to feel full and eat less with meals. There are 3 grams of fiber found in 1 cup of pumpkin puree for only 49 calories. Produce tends to be high in fiber and that is helpful in weight management. 
3. Heart healthy seeds. The pumpkin seeds contain heart healthy fats, which can be helpful reducing your risk of cardiovascular disease. These seeds do contain more calories compared with the puree due this fat, but in small amounts this can easily fit into a healthy diet. 
4. Improve your mood. Besides containing healthy fat, these pumpkin seeds also contain tryptophan. This amino acid breaks down to another amino acid product called, serotonin, which is helpful for sleeping and this can help your mood. This can help you rest and taking that time for you, can help to improve your outlook on life. 
5. Loaded up with potassium. There is a lot of potassium found in 1 cup of pumpkin puree (564mg) and this is more than what you would find in a banana. This is an electrolyte that your body replaces after working out to help keep your hydration status in balance and feeling good. If you have a tough work out in the heat and sweat a lot, consider some pumpkin puree to help replenish your potassium stores.
6. Boost your immune system. There are lots of vitamins and minerals found in pumpkin, another vitamin is Vitamin C that is found in high quantities. This Vitamin C is helpful in boosting your immune system and helping your body ward off disease. One cup of cooked pumpkin puree contains 11mg of Vitamin C or 20% of your daily value (if you are a woman). 
7. Skin protection. The carotenoids that we mentioned earlier, help to keep your skin healthy, smooth and strong. This is a great added bonus as we head into the fall and drier weather and we all want to protect our skin from the elements. 

So as you reach for your pumpkin flavored whatever ... consider picking up some pumpkin puree and using it in a new recipe this week. Unfortunately all of these health benefits can only be achieved through consuming the pumpkin puree itself and just the pumpkin flavoring that is often added to food items. Go ahead and Google/Pinterest some pumpkin recipes and try to incorporate some of this amazing fall superfood into your next meal! 

Merry Christmas!

It is that time of year. "The stockings are hung by the chimney with care in hopes that Saint Nicholas soon will be there." It is hard to believe that Christmas is only 3 days away. I don't know about you all, but we have been busy around our house baking Christmas goodies, wrapping presents, shopping for food for holiday meals and trying to fit time in with family and friends. I wanted to make sure that I shared with you what I am planning on making for Christmas day. We are hosting about 9 people total over at our house for Christmas. 

Christmas Menu

Cheese ball and Black bean dip for appetizers

Pork loin prepared with rosemary and garlic 

Mashed potatoes 

Salad 

Green beans 

Fruit salad 

Rolls 

Yule log and Ginger bread treats for dessert

As  you can see, it is totally possible to plan ahead and make a delicious and healthy holiday meal. Make sure to make a list of the items that you will need so you don't end up at the grocery store multiple times. Then don't be afraid to delegate some of the cooking to those who are coming over. Thankfully our friends and family are all bring a couple of dishes so I am responsible for the the pork, the green beans and the cheese ball. Also try to include multiple food groups in our holiday spread - we have a lean meat option, 2 vegetables, 1 fruit, and some starch or carbohydrate in the potatoes and rolls. Enjoy this time of year with family and friends. Take the time to not stress about all the fixings, but make memories with those you care about. Merry Christmas and Happy Holidays!

Enjoy time with your family and friends this Christmas and remember "everything in moderation!" 

Burning off those calories

Thanksgiving was last week and it is time to think about what you are doing for physical activity to help you burn off some of those extra calories. Hopefully you had a delicious and some-what healthy Thanksgiving feast. We had lots of vegetables at our gathering and they were delicious. My mother prepared some roasted squash, peppers and onions and I made a salad. It was a great first course of our dinner. Now if your Thanksgiving was filled with lots of carbohydrates and not enough movement then let's take a look at what you can do to help be active this time before Christmas. 

If you are still eating some Thanksgiving leftovers, then take note of those exercise recommendations for the various Thanksgiving staples we all have consumed.*

*Suggestions from Daily Burn website. 

• Apple Pie (1 slice) = ~400 calories and to burn that off you would need to run 3.5 miles or for about 35 minutes. 
• Pumpkin Pie (1 slice) = ~300 calories and to burn that off you would need to do yoga for 60 minutes. 
• Buttered Roll (1) = ~200 calories and to burn that off you would need to play flag football for 20 minutes outside. 
• Sweet Potato Casserole (1/2 cup) = ~200 calories and to burn that off you would need to take a spin class for 18 minutes. 
• Turkey Breast (6oz) = ~200 calories and to burn that off you would need to ice skate for 50 minutes. 
• Stuffing (1/2 cup) = ~200 calories and to burn that off you would need to run the stairs for 10 minutes. 
• Red wine (60z) = 150 calories and to burn that off you would need to walk for 35 minutes. 

Keep these exercise suggestions in mind as we head into the December and the Christmas season. Staying active, despite the holiday craziness is important. As I was writing this blog post, I stumbled across this great article from Runner's World about staying active during the holidays. CLICK HERE for a link. 

Having a Healthier Holiday Season

I know that is just now the beginning of November, but in case you haven't noticed Thanksgiving is in 16 days and then Christmas is in 45 days. That means that there are lots of celebrations, family gathers and time spent around food in the next 1 1/2 months. 

It is time to put together a plan so that you are prepared to have a healthier and hopefully happier holiday season. I absolutely love fall and celebrating Thanksgiving, but with this time of year comes lots of delicious food and often less physical activity. I have included with tips that might help you actually make some healthy choices over the next 1 1/2 months. 

• Don't skip breakfast! Starting off your day with a healthy breakfast will help you to eat less and make sure you are focused on making healthy choices. The key is to start that process of putting healthy foods into your mouth at the beginning of the day. 
• Aim for 3 meals a day with snacks. Think about it as eating every 3-4 hours. Eating these small meals/snacks more frequently will help with keeping your blood sugar and energy levels steady throughout the day. Also if you have a party to attend, you can avoid arriving famished and eating everything in sight. This will equip you to have more self-control. 
• Stay hydrated. make sure that you are consuming low calorie beverages and not just filling up on alcoholic drinks. That can be tempting with holiday parties, but those alcoholic drinks can be loaded with extra calories. Sometimes making a trade off can be helpful to limit your empty calorie intake. Promise to do 30 minutes of physical activity for every drink you consume. This can be a good way to motivate yourself to be active and still enjoy a delicious mixed drink in moderation.
• Portion your plate. Make sure to keep the MyPlate in mind as you fill your plate at the next holiday gathering. Try to fill 1/2 your plate with fruit and vegetables, limit your protein to about 1/4 of the plate and the other 1/4 for grains. Filling up on the vegetables, provide nutrient dense and low calories options for meals. Save a small part of your plate for your favorite dessert or treat, because it is the holiday season and everyone loves a treat. 

Check out the MyPlate Holiday Handout below for some other great recommendations about making healthier holiday substitutions. 

Healthier July 4th Weekend

This weekend is July 4th! Can you believe it. That means lots of time with friends & family, cooking out, fireworks, yummy desserts and time off from work. With any holiday, this can some times be stressful if you are trying to eat healthy. I have some tips for you to help you make this July 4th a delicious and healthy one! 

• Don't skip a meal. Often times, people like to skip a meal if they know they will be eating a large meal later in the day. Don't do this! You need to make sure that you eat 3 meals a day and you don't need to skip a meal. People who do skip meals, tend to over-indulge when they finally do sit down to eat. They also tend to be more grouchy leading up to that meal, because their blood sugar may go low. If you know the picnic/party you are headed to might not have healthy options, bring something with you or have a healthy snack before you leave your house. 
• Pick a smaller plate. When you head to the picnic or party try to pick a smaller plate to load up with food. It has been found that people tend to eat less without noticing if they are using a smaller plate. This could help you consumer 50% fewer calories at that meal. 
• Choose the "healthier" food first. After you have picked up your smaller plate, make sure you choose the healthier foods to put on that plate first. Start with a salad or delicious grilled vegetables. Some times there are fruit salads or fruit trays available. Reach for those fresh options first. The goal is fill your plate with 1/2 fruits/vegetables. 
• Be active. The weather sounds like it is going to be lovely on July 4th so make sure you get outside and run around! This would be as simple as going on a walk with your dog, playing football with your kids or playing corn hole at the cook out. If you are going to an event like Carmel Fest you will have lots of time to walk again and work off some of those calories you have eaten. Find was to be active throughout the holiday weekend. 

Have a wonderful and save 4th of July. Enjoy the weekend and the sunshine. Stay healthy and have fun!