Halloween Candy

Declaration:  I am not eating candy this Halloween.

Let me start by saying that I’m not abstaining because Halloween candy is “bad”.  I’m just taking a stand because it’s so easy to grab a piece every time you walk by the heaping bowl in your house, office, the store, your friend’s house…etc.   I always end up having so much over the holiday and it doesn’t fit into my goals for healthy eating.    Let’s face it – those “bite sized” pieces add up. 

I started teaching classes to my patients early in October this year in preparation for Halloween, Thanksgiving and holiday parties because this season is such a challenge for many people every year.  I like talking about it because this is a special time for celebrating and there are a lot of great traditional foods to enjoy.  But the fact is we need to find a way to live healthfully while enjoying the celebrations of life, whether it is a holiday, birthday, wedding, party, brunch or night out.  I tell my patients:  special events present a challenge, they’re never going to stop and we don’t want them to either! 

 

Part of what I do at the hospital includes working as an outpatient dietitian for the weight management program there.  Like many programs focused on behavior change towards health, our “busy” season will likely start January 1.  “People don’t want to start before the holidays” I hear.  The average person gains 1-5 pounds over the holiday season and statistics show that they never lose it, despite best “Resolution” intentions.    Can you imagine what would happen if you gained 5 pounds every year starting at 18?  You probably can because this is a reality for a lot of the US population.

 

I encourage you to do what you need to in order to stay healthy this holiday.  For me, it’s not eating Halloween candy.  Don’t put off joining a gym until the new year – do it now!  Take that class, join that program, and commit to a change this year that will prove to yourself that your body is the priority through any season of the year. 

Pumpkin snickerdoodles - what's not to love?  These cookies are flavorful with a nice combination of pumpkin and spices for the season.  They are a fun alternative to candy or other packaged products that often accompany fall holidays.  This recipe was adapted from its original to add a little extra pumpkin and more spices as well.  Cooking with spices adds depth to the taste and can also benefit health.  For example, ground cinnamon is known for its antimicrobial properties and has been linked as an effective agent for helping type 2 diabetics in some studies.  Ginger is well-known to sooth the stomach and may also have immune-boosting effect.  Cloves and Nutmeg and  may also contain anti-inflammatory properties.  Enjoy!





Pumpkin Snickerdoodles
*adapted from Annies-eats food blog

Yield: 3-4 dozen cookies

Ingredients:

• 3¾ cups all-purpose flour
• 1½ tsp baking powder
• ½ tsp salt
• 1 tsp ground cinnamon
• 1 tsp ground nutmeg
• 1 cup unsalted butter (room temperature)
• 1 cup granulated sugar
• ½ cup packed light brown sugar
• 1 cup pumpkin puree (not the pre-spiced pie pumpkin version)
• 1 large egg
• 2 tsp vanilla extract

Coating:

• ½ cup granulated sugar
• 1 tsp ground cinnamon
• 1/2 tsp ground ginger
• 1/2 tsp ground cloves

Directions:

1.  In a medium bowl blend the flour, baking powder, salt, cinnamon, and nutmeg. 

2.  In a separate bowl beat together the butter and sugars with an electric mixer on medium-high speed until light and fluffy (2-3 minutes).  Blend in the pumpkin puree.  Beat in the egg and vanilla until incorporated. 

3.  With the mixer on low speed add in the dry ingredients and mix just until incorporated. 

4.  Cover and chill the dough for at least 1 hour.

5.  Preheat the oven to 350˚ F.  Line baking sheets with silicone baking mats or parchment paper.  Combine the sugar and spices for the coating in a bowl and mix to blend. 

6.  Scoop a small piece of dough and roll into a ball.  Coat the dough ball in the sugar-spice mixture and place on the prepared baking sheet.  Repeat with the remaining dough to fill the sheets, spacing the dough balls 2-3 inches apart. 

7.  Bake the cookies for 10-12 minutes, or until just set and baked through.  Let cool on the baking sheets about 5 minutes, then transfer to a wire rack to cool completely.  Repeat with the remaining dough.  Store in an airtight container.

Happy, Healthy Camping

I love camping – hot weather, cold weather, on the coast by the ocean or in a corn-field in the Midwest I’m always ready to go.  I love the fire, the walks, the camaraderie, the sleeping bags and the sounds of campers waking up in the morning.  One thing I have never liked, however, is camping “food”.  Because I stopped eating meat at a young age, I have never participated in the traditional burgers and hotdogs.  It has always been difficult for me to enjoy eating away from home when staying out in the woods because I always felt that my options were very limited.  When we walked around camp this past weekend, I noticed the snacks other campers had.  Kids were filling up on candy and family sized bags of chips.  Gallons of sodas lined the picnic tables and everyone seemed to be sitting around eating. 

Camping should be a time to celebrate friends and family time, to relax and to partake in special rituals that you do not generally indulge in at home and I believe this includes food choices as well.  What is a camping trip without ‘Smores or other favorites you grew up with?  However, I do not think that camping needs to be a free-for-all where families gorge on unhealthy foods and kids get to eat whatever junk foods they want to. 

We went camping so many times this year that I kept my gear in the trunk of my car so we were always ready to go and I feel that we also finally conquered healthy eating, even out in the wilderness.  Packing the cooler full of fresh fruit, easy-to-grab sandwiches made at home, a gallon of water, and left-over dinner we heat up in foil over the fire allows us to feel healthy even when our routine has been changed.  We may throw in some trail mix, pretzels and ‘smore material, but the majority of camp-fare is light and based on choices I know are healthy for our bodies. 

Here are some tips we follow when camping, traveling, or headed on road trips any time of the year:

1.        Fruit first!  Veggies and fruit are easy to pack and make great snacks on the go.

2.       Choose your beverages carefully.   Water is best, especially when you are being active or hiking.

3.       Balance your meals by including a carbohydrate, protein, and fat choice.  Think outside the box; even left-overs heated up can be a good option when traveling. 

4.       Take a break from eating.  Humans do not need continual intake – when you’re away from home, have a meal and then go out and experience activities away from food.  It will be there when you get back and you can have a meal together as a group at that time.   (This is especially true for kids and “snackers”). 

5.       There’s always room for a treat on a special occasion.  Remember:  moderation. 

Happy camping!  The season isn’t over quite yet…..