Tips to a Healthier Halloween

It's that season again where candy, sweet treats, and other goodies are everywhere you look! While indulging in a piece of candy or two on occasion can be a part of a healthful diet, consuming too many sweet treats at one time can leave with a stomach ache and will put you over your daily limit for grams of added sugar.  In this blog, you’ll find tips to a healthier Halloween, so you can enjoy the season with your friends and family while still sticking to your nutrition goals.

Hand Out Healthier Treats or Try Out Non-Food Treats

Some of the best aspects of Halloween for many consists of handing out candy at the door, seeing all of the children in fun costumes, and getting to eat the leftover candy from handing out at the door during trick-or-treating night. One way to have a healthier Halloween is to try handing out healthier treats or non-food treats (small toys, bubbles, pencils). That way, when there are inevitable leftovers for you to munch on, they are healthier treats without as much sugar, while also providing healthy alternatives for the kids. You also still get to enjoy the festivities of Halloween with handing out treats or toys at the door during trick-or-treating and seeing all of the children enjoying the night! Try these mix & match recipes below to find a trail-mix the kids will love and so will you:

Mix and Match Ingredients for Trail-Mix

-Nuts: Almonds, pistachios, cashews, walnuts, peanuts

-Seeds (good substitute for those with peanut allergies): Roasted pumpkin seeds, sunflower, flax, hemp seeds

-Dried Fruit: Dried apples, cranberries, banana chips, pineapple chunks, raisins, mango

-Grains: Oats, Cheerios, Chex Rice Cereal, air-popped popcorn

-Sweets: M&Ms, dark chocolate chips, mini marshmallows, yogurt-covered raisins

Eat a nutritious meal before going out trick-or-treating

Before you enjoy the night with your kids trick-or-treating, try eating a nutritious and balanced meal before going out. Balancing protein, grains, vegetables and dairy should allow for optimal intake of any nutrient your body might be craving that could later disguise itself as a craving for sugary candy.

Moderation and Portion Sizes are Key

As mentioned previously, indulging in a piece or two of candy won’t sabotage your health and wellness efforts. If you have a large bucket of candy in your house calling your name, try to set aside one piece per day for you to have as a treat, rather than eating multiple pieces at one time.

In addition to moderation, portion sizes will help you be conscious of your health this Halloween. Luckily, the candy that gets handed out at Halloween is fun-sized. Imagine if it was tradition to hand out regular sized or king-sized candy on trick or treating night – that might make things for difficult.  

See the difference: 

A  King size Snickers® bar has 510 calories, 24 g of fat, 63 g of carb, and 255mg of sodium. Compare that to a fun size Snickers® with only 72 calories, 3.7 g of fat, 7 g of carb and 35 mg of sodium, the fun size is definitely the way to go.

Even if you end up eating two pieces of a fun sized Snickers®, you still are consuming less than 1/3 of the amount of calories and fat than the King size candy bar. Eating a couple pieces of fun sized candy will satisfy your sweet tooth while still being conscious of your nutrition.

Healthier Alternatives

Another way to have a healthier Halloween is to find alternatives to replace those candy bars. There are many healthier options that will satisfy your cravings in place of a candy bar. As an example, the trail-mix recipes listed above are a great way to have a sweet treat. The dried fruit and dark chocolate chips will satisfy your sweet craving, while the dark chocolate provides antioxidants and the nuts provide some healthy fat to your snack. Also, put those pumpkins to use and dry/roast your pumpkin seeds for another healthy snack. Add some of your favorite seasonings when roasting and you have a crunchy, tasty, healthy snack!

If healthify-ing your Halloween is of interest to you, we hope you find these tips helpful!

Happy Halloween! 

-West Lakes Hy-Vee Dietitians Team

Healthy Foods to try this Fall

Fall is here, which means colder weather and the craving of comfort foods, warm desserts and holiday favorites. Many of those tend to be high calorie foods that should be eaten in moderation. Luckily your West Lakes Dietitians have compiled a list of healthy fall food choices for you to try. With some clever substitutions, you can enjoy all of what fall foods have to offer while still staying healthy. From veggie noodles to healthy apple desserts we hope that you find something that you and your family will love.

Try these butternut squash spiral noodles for a great source of beta carotene and lutein. Simply follow instructions on the package, toss with tomato sauce, add a lean protein such as ground turkey sausage and you’ve got yourself a quick and easy dinner! Find these, along with many other varieties, in the produce area at your West Lakes Hy-Vee.

Tommy’s Superfood packages are pre-seasoned side dishes that are packaged in microwaveable steam bags. Tommy’s offers a variety of nutritious veggies and grains that are seasoned with non-irradiated spices and extra virgin olive oil. Find these in the Health Market frozen aisle at your West Lakes Hy-Vee.

This delicious riced cauliflower will make a great side dish this fall. With being made with 100% vegetables and having 85% fewer calories than rice, it can be enjoyed on its own or in your favorite recipes. Simply substitute riced cauliflower in any recipes that you would normally use rice, such as stir-fry. Find this in the frozen aisle at your West Lakes Hy-Vee.

Who doesn’t love the popular apple crisp dessert this time of year? Although it is certainly okay to indulge in moderation, try these kettle cooked apples by Big Slice for a much healthy form of apple crisp that is lower in calories, fat and sugar. Simply top with your favorite granola and eat it straight out of the bag! Find these, along with other flavors, in the Health Market at your West Lakes Hy-Vee. 

These ruby red, delicious, and nutrient rich Pom Poms make the perfect fall snack! They are not only rich in flavor, but also rich in antioxidants to help boost your health! Save the hassle of opening a fresh pomegranate and use these ready-to-eat fresh pom poms found in the produce section at your West Lakes Hy-Vee!

Who doesn’t love a movie night when the weather starts to get cooler? Movie nights and popcorn go hand-in-hand. Typical microwave or movie theater popcorn can be loaded in butter, which makes it a higher fat snack. Try this dietitian-approved alternative that is lower in calories and fat but high in flavor. There are many flavors offered in the HealthMarket at your West Lakes Hy-Vee.

-West Lakes Hy-Vee Dietitians Team

The Teal Pumpkin Project

FARE, the Food Allergy Research & Education, works to help the 15 million Americans living with food allergies through research, education and awareness. Their mission is "to improve the quality of life and the health of individuals with food allergies, and to provide them hope through the promise of new treatments."

Besides the various links of resources, activities, and information on the website, FARE also promotes education and awareness through a project called The Teal Pumpkin Project. This special project’s purpose is to raise awareness of food allergies, while promoting inclusion of all trick-or-treaters throughout the season of Halloween.

Q&A:

Why is this project important?

Halloween can be a tricky time for families managing food allergies. Many traditional Halloween treats aren’t safe for children with life-threatening food allergies. The Teal Pumpkin Project promotes safety, inclusion and respect of individuals managing food allergies. This worldwide movement offers an alternative for kids with food allergies, as well as other children for whom candy is not an option. It keeps Halloween a fun, positive experience for all!

What do I do if I want to participate?

Participating is simple. Pick up some inexpensive toys (stickers, pencils, mini water bottles, glow sticks, bubbles) and place a teal pumpkin and/or a free printable sign from FARE outside your home to show that you have non-food treats to hand out. Supporting the Teal Pumpkin Project is a simple gesture that can have a big impact.

You can purchase an already-painted teal pumpkin, here at the West Lakes Hy-Vee. 

How do I know which houses in my area are participating?

FARE is providing a map that allows people participating in the Teal Pumpkin Project to add their home address, street or neighborhood. Adding your household to the map shows your support and allows you to connect with other families in your area who are participating.

Why teal?

Teal is the color of food allergy awareness. It has been used to raise awareness about this serious medical condition for nearly 20 years.

*All questions and answers are from the foodallergy.org website*

EVENT: Family Halloween at Living History Farms

The Teal Pumpkin Project has many different events and activities to participate in throughout the United States. Here in Iowa, Living History Farms (Urbandale, IA) holds a Family Halloween event every year where the Teal Pumpkin Project is incorporated into the event. The fun event takes place October 19-22, 2017 and October 26^th-29^th, 2017 (5:30-8:30pm). Grab your family, some fun Halloween costumes, and attend the Family Halloween at Living History Farms this October!

Additional Information and Resources

The Food Allergy Research & Education (FARE) is more than just the Teal Pumpkin Project. They aim to educate and aware the public on daily life with food allergies; managing life’s milestones, anaphylaxis, newly diagnosed information, living well every day, and more. Through this education and awareness, they hope to help the millions of Americans living with food allergies live a better quality life and health, while providing them hope through the possible treatments. There are various tools and resources on the FARE website. Take a look at the FARE website so your family can be aware and even participate in events to support the Teal Pumpkin Project this Halloween season!

For more information on FARE and their cause, visit www.foodallergy.org or click on the following link: https://www.foodallergy.org/education-awareness/teal-pumpkin-project.

-West Lakes Hy-Vee Dietitians Team

Spaghetti Squash: The New Kid on the Block

If you are looking for a fun alternative to pasta, look no further.  Spaghetti squash can easily take over your meals – a lot goes a long way, providing fiber and a lot of nutritional color. Additionally, it contains Vitamin C (helps immune system, supports growth and repair of body proteins) and Vitamin B₆ (supports energy metabolism and hemoglobin production). Other minerals included are potassium, calcium, phosphorus, magnesium and sodium. The squash is a great fall vegetable that kids love. Don’t forget, it’s low in calories, carbohydrates and it is gluten-free!

You really have a lot of options when you cook with spaghetti squash, whether you are looking for a sweet or savory dish. A huge advantage to cooking spaghetti squash is that all you really have to do is pop it in the oven, and you can tackle some other things around the house while it is softening up! Check out the recipes below to add ideas into your weekly menu.

How to Cook Spaghetti Squash

Serves: 3-5

Prep Time: 20 minutes

Cook Time: 45 minutes

All you need:

1 spaghetti squash

1 tbsp extra virgin olive oil

Sea salt and pepper if desired

All you do:

1. Set oven to 350° F.  Wash spaghetti squash, and cut it lengthwise. Scoop out the seeds, just like a pumpkin. If it’s a struggle to make a clean cut, poke a couple of holes in it, and pop into the microwave for 3-4 minutes.  This should soften it a little bit to cut easier. You can also cut it width wise – it creates longer “noodles” which resemble spaghetti just that much more.  Your choice on the cut!

2. Drizzle extra virgin olive oil over both halves and use a basting brush or spatula to spread. Option to add some sea salt and pepper for extra flavor.

3. Flip each side face down so the flat side is on the pan.

4. Set the time for 45 minutes. The best way to check the squash is to flip a side over and stick a fork in the tender area.  The squash should shred pretty easily.  If not, stick it back in the oven for another 8-10 minutes.

5. When your squash is ready, pull it out of the oven and let it sit for a good 5 minutes to cool off.  If you are really ambitious, you can put an oven mitt on to scrape it out! Flip the squash onto its side, and shred using a fork.  It should just fall out onto the plate, bowl or cutting board you are using.

6. Serve onto a plate or bowl. Fun toppings for your spaghetti squash: spaghetti sauce with parmesan cheese or olive oil.  Your possibilities are endless when it comes to protein options (chicken, beef, steak, etc.) or vegetables to put on top.

Garlic and Herb Spaghetti Squash: Here is an easy and nutritious recipe from our Hy-Vee chefs, with another idea of toppings. 

Spaghetti Squash Lasagna: Then, this. Creamy ricotta cheese and spinach packs in protein and fiber with some delicious taste!  Plus, it serves 8, providing leftovers or even better, freezer meals to have dinners on hand when you have a busy night.

Spaghetti Squash Broccoli Bacon and Cheddar Mini Quiches: What a fantastic idea for breakfast! These would be so easy to eat at home or on the go. They pack in some great protein and nutrition, bound to keep you full for the morning or mid-day snack!

Spaghetti Squash and Apples: This recipe looks delicious if you are craving a sweet, yet healthy snack or dessert. There is just a little bit of brown sugar and cinnamon added in here, but even the apples will ramp up the sweetness for this yummy idea!

-West Lakes Hy-Vee Dietitians Team

October’s Dietitian Pick of the Month: Johnsonville® Flame Grilled Chicken

Fully cooked meats have the flavor, protein, and other benefits of meats with the added convenience of only requiring a few minutes to heat up and add to a yummy meal! With these fully cooked meats becoming more popular, there are a variety of options on the market that taste good, making easy and healthy dishes.

The October Dietitian Pick of the Month is Johnsonville® Flame Grilled Chicken. The chicken breast is a packaged product that is clean, healthy, and comes fully cooked and packaged. Protein has been making headlines recently with more consumers recognizing its health benefits. Chicken is an excellent source of protein that comes in a variety of flavors and seasonings, making no meal bland or boring. Heat up one portion of the Johnsonville® Flame Grilled Chicken (in any flavor or seasonings offered) and you have 18 grams of protein in one serving. Toss the chicken in a salad with broccoli and quinoa and your meal is 29 grams of protein! The possibilities for meal uses are endless: toss the flavorful chicken in salads, soups, sandwiches/wraps, quesadillas, pasta dishes, skillet meals and so much more!

5 Reasons to Try Johnsonville® Flame Grilled Chicken:

1. Only 90 calories per serving.

2. Fresh-off-the-grill flavor, individually wrapped for freshness and quality.

3. No artificial flavors, preservatives, fillers or colors.

4. 18 grams of protein per serving.

5. Fully cooked and ready to eat in minutes. Simply heat, slice, and serve!

Johnsonville® Flame Grilled Southwestern Chicken Soup

Serves: 5 to 7 | Prep Time: 5 minutes | Cook Time: 10 minutes

All you need:

1 package (9 ounces) Johnsonville® Grilled Southwestern Seasoned or Johnsonville® Flame Grilled Black Pepper and Sea Salt Chicken Breasts, diced

2 cans (14 1/2 ounces each) chicken broth

1 can (10 ounces) diced tomatoes with green chilies

1 cup fresh cilantro, chopped

2 packages (14 ounces each) frozen Southwest blend vegetable mix (corn, black beans, poblano peppers, red peppers and onions)

1 can (15 ounces) tomato sauce

1 envelope (1 ounce) taco seasoning

Wonton strips, optional

Shredded cheddar cheese, optional

Sour cream, optional

All you do:

1. In a saucepan, combine the chicken, chicken broth, tomatoes, cilantro, Southwest blend vegetable mix, tomato sauce and taco seasoning.

2. Bring to a boil over medium heat.

3. Reduce heat to low; simmer for 5 minutes or until heated through.

4. Serve with wonton strips, cheese, and sour cream, if desired.

-West Lakes Hy-Vee Dietitians Team