Cupcake of the Week: Halloween Candy Overdrive

This week's Cupcake of the Week:

What to do with all that Halloween candy your trick-or-treating kids (or you) bring home?

It's in your house.  It's right there for all to see, eat, store, pack away, whatever - for days on end.  I don't know about you, but my kids could easily survive for three weeks eating nothing but the candy they pick up at Halloween.

So again, what to do with it all?

Here's what we do.  When the kids come home, we divide up the mountains into two piles: a small keep pile and a larger give-away pile.  We eat some from the keep pile that night, then continue to enjoy it every day for the next 3 to 4 days.  Then, we gather all the candy up from all piles and donate it.  That's right, give it away.

A local dentist in our town buys back the candy for a few bucks then donates it to local shelters, organizations and to the troops overseas.  It's a total win-win.  Check out in your area and see if anyone is doing something similar.

Need more inspiration?  I ran across this video last week and it made me smile.  The 5th graders at Elysian Charter School in Hoboken, NJ, exchange their candy for fruit which is then made into smoothies.  But the twist?  The smoothies are created by the Purple Pedal Power Berry Bicycle Blender (powered by the kids exercising).  These enterprising kids have been making videos to spread the word about exercise and healthy eating - encouraging children (and parents) all across the country.  I love it and can't wait to see what other creative videos they make to promote health.

Have a fun Halloween everyone!

Scaring up a Healthier Halloween

It's that time of year.  The time of year that causes a conflict of feelings within me.  Feelings of love and feelings of, well, annoyance.

Halloween.

I love Halloween - the pumpkins, scary decorations, haunted houses and costumes.  I love helping my kids dress up and I love taking them out into the night for trick-or-treating.  We see all of our neighbors and friends, in a truly festive atmosphere.

My annoyance with Halloween?  The candy, of course.  I cringe at the huge amount of candy my kids bring home every year.  Seriously, one small  person does not need that much candy.  Ever.

So in the spirit of a healthier Halloween, I decided to do things differently a long time ago (even before I had kids).  I fill my trick-or-treat bowl with healthy treats, non-food treats and sometimes a little candy.  And guess what?  The trick-or-treaters enjoy the non-traditional stuff just as much, if not more, than the same old candy.

This year, my bowl will be filled with Halloween tattoos and stickers (bought for dirt cheap at last year's sales), spooky cool eyeball balls (found them at Target) and mini-playing card sets (War, Old Maid, Go Fish, etc., themed with Toy Story, Cars, princesses and other movies; a total bargain at Costco for $5.00).

Why not join my quiet revolution?  Check out some of my treat ideas below for Halloween night and school parties.  And let me know if you have any other great ideas of your own.

Better-for-you Treats

These treats are a bit healthier than sugary candy and just as tasty.

- mini pure dark chocolate bars

- small raisin boxes (other dried fruit works great, too)

- sugar-free gum

- 100-calorie snack packs (cookies, crackers, popcorn, etc.)

- pretzel snack packs

- cereal/granola bars (mini Lara bars are yummy)

- small trail mix packs

- Goldfish snack packs

- sugar-free hot chocolate envelopes 

Toy Treats

Who says you even have to hand out candy?  Try giving out special Halloween toys – dollar and party stores are great resources. 

 - individual stickers (look for big, individually perforated rolls)

- temporary tattoos

- unsharpened pencils

- erasers

- spooky rings

- balls

- bright bracelets

- colored shoelaces

- small crayon boxes

- hair accessories (ponytail holders, clips, etc.)

- small play doughs (find knock-offs for cheap)

School Parties

I always volunteer for school parties – that way I can make sure at least one food is a healthy choice.  If you can’t be there, don’t let that stop you; email the party organizer and offer to send a good-for-you snack; or suggest a non-food-related party activity.

            Snack Ideas:

- homemade mini pumpkin muffins with “bug juice” (apple cider)

- homemade mini pumpkin cupcakes; kids decorate with low-fat cream cheese frosting (use natural food coloring)

- apple slices with caramel dipping sauce (or apple yogurt)

- trail mix with raisins and bits of chocolate

- granola bars (Quaker’s taste like treats)

- mini Rice Krispie treats (try to make them yourself)

- air-popped popcorn mixed with mini marshmallows, pretzels, raisins

Party Activity Ideas:

- decorate mini pumpkins; or have a team contest with larger pumpkins

- science game where kids reach into containers and feel “intestines” (cold spaghetti), “eyeballs” (peeled grapes or olives), “teeth” (unpopped popcorn), “ears” (dried, whole apricots) and “brains” (interior of a pumpkin)

- create a scary Halloween story; the teacher starts and each child adds one line

- read a spooky book while the kids make sound effects

- make masks out of paper plates

- dance to fun Halloween music (Monster Mash, anyone?)

Carrot of the Week - Dedicated to my Brother and his new Bride

I realize I am a week late for my Carrot of the Week.  

Actually, I skipped last week's Carrot altogether.  I do have a good excuse, however.  I was at my younger brother's wedding - having a great time with family and friends. It was a beautiful wedding weekend and we are all so happy for him and his new bride.

And interestingly enough, my Carrot of the Week comes directly from last week's wedding experience.  I think this week, however, it is appropriate to call it by a different name:

Cupcake of the Week: Eat the wedding cake

Yes, eat the wedding cake.  If you are at a wedding and you really want to eat the cake, please, do it.  You don't have to eat an entire piece.  You don't have to go back for seconds.  But you can take a few bites in celebration of the bride and groom's love. 

I can't tell you how many people I overheard say something along the lines of  "I can't eat the cake because I'm dieting" or because "my diet doesn't allow sugar" or  "that's a no-no for me".   All while looking longingly at the cake - staring right back at them.  

This is the third wedding I've been to this year and I have heard it at every one - people denying themselves when all they really want is to have a little cake and feel normal. 

So I say: Go Ahead.  Eat the cake.  

Don't deny yourself at least a few bites.  It's part of life and it can be part of a healthy lifestyle (think the 80/20 way of eating).  Same goes for birthday cakes and a small piece of your favorite pie at Thanksgiving - celebratory occasions where special treats can be a small part of the day.

Taste it, savor it and thoroughly enjoy it.

I did; and so did my two kids and husband.  We took our time eating our cake, commented to my brother about how yummy it was, and had fun eating it together.  And then we went off to dance. 

Cancer Pays a Visit

My daughter, me and my Mom

A tribute to my Mom for breast cancer awareness month - it's an article I recently wrote.  Long for a blog post, but I felt her story needed to be told:

My Mom was diagnosed with breast cancer one year ago – October 22, 2009, to be exact.  It was unexpected, unbelievable and most of all, unwelcome.

And how strange that it happened during a month that is dedicated to breast cancer awareness.  Our family certainly became more aware than we ever wanted to be.

So the day after her diagnosis, we all began a new life – me, my sister, my brother and our respective families began the journey together with my Mom.  The journey nobody had ever expected to take.  But we did; and we were all led by the indomitable force that is known as My Mother.

Mom has never really been sick.  Seriously, I don’t recall her ever having anything more than a bad cold.  She comes from “strong stock” – hearty families raised on Texas farms.  She had her first major surgery and hospital stay (for a hip replacement) in 2008 – at the age of, well, let’s say “older adult”.  This new experience at such an age might have scared other people but not my Mom.  Not a big deal, no sir.  She faced it head on and was up and about one week later.  Surgery isn’t going to stop her; she had things to do.

Then a year later the cancer diagnosis.  And again, my Mom faced it head on.  Biopsies, surgeries, radiation therapy.  Prodding, pinching and more prodding.  Questions, forms and endless waiting.  Oncologist visits where doctors seemed to speak a foreign language.  Organ scans and constant blood work.  It was a surreal time – as if we were all part of a bad movie.

But Mom faced it all with dignity and grace, as well as courage and determination.  And I’m happy to report that she came through with flying colors: as of May, we can officially say she is cancer free.  Her life is forever changed, though.  Medications, doctor appointments and tests are a regular occurrence now – and any pain or change in her body is scrutinized and examined to exhaustion.

But she is a survivor.  Cancer, that unwelcome guest, is hopefully gone for good.

And what did she do once her treatment ended?  She fulfilled a lifelong dream and took a two-week trip to Alaska – she saw sparkling glaciers, Mount McKinley in the afternoon sun and endless beauty she had only imagined.  And she recently took a road-trip with one of her oldest friends to the Florida coast where she could walk the white-sand beaches.  

She’s living life like she means it.

You can learn a lot from my Mom.  I certainly have.  And I’m grateful for it every day.

Carrot of the Week: Everyone Wash Up

It's Carrot of the Week time!

This week's tip: Wash your bananas and squash.

Well, not just your bananas and squash.  Wash all fruits and vegetables before consumption.  And I mean all, whether you eat the skin or not.

I assume (and hope) you are washing apples, peaches, berries, pears, celery, tomatoes and potatoes - really, any produce that you most likely eat whole, skin and all.  But how many of you wash items with a peel - like oranges, lemons, grapefruit, watermelon, cantaloupe, kiwis, and yes, bananas or squash? 

Think about this: your produce travels from the dirt (or trees and bushes), handled by who knows how many hands or machines, placed into dusty bins and crates, exposed to numerous bugs and/or animals to finally arrive at the final destination of the grocer or farmer's market.  Think about all the bacteria and dirt (not to mention other contaminants) that could stick to the outside of the produce.  

These contaminants can hitch a ride on your knife as you cut through the skin, spreading into the the flesh of the fruit or veggie (or can travel via your hands - like with bananas).  And you'll end up eating those contaminants along with your yummy fruit or vegetable.

So what should you do?  Wash all produce with cool tap water prior to using it (or storing it in your fridge).  Use a scrub brush to wash firm produce (like cucumbers, squash, cantaloupes, etc.).  No need to use soap; just cool tap water will do the job of washing the bacteria down the drain.

And remember, if you're using the zest from a lemon, lime or orange for your cooking, be sure to scrub those with a brush, as well, prior to zesting.

Believe It: You Can Lose Weight

This month, I had two people share their weight loss stories with me.  Successful stories - done the right way.  It brings home the fact that yes, you can lose weight without fancy drugs or crazy fad diets.

I hadn't seen Greg (my editor friend at the Dallas Morning News) in about a year.  We keep up via email but haven't had the opportunity to visit in person until last week.  And was I surprised.  A whole new person walked through the door - 50 pounds lighter than the last time I saw him. 

He told me about how he initially lost some weight on NutriSystem a year ago; and how it fueled his desire to keep it up but in a more realistic way.  He soon stopped dieting and began simply eating right and exercising on his own terms.  

Greg publishes my articles in the News (and is therefore forced to read them) so he laughed as he said he had begun taking my advice and following the "Susan Zeff Plan" of healthy eating - eating breakfast every day, watching portion sizes and generally living the 80/20 rule.  Another big part of his success?  Getting up at 5:30 in the morning to exercise most days.

Now, that's dedication.  Not to mention, he feels fantastic. Awesome job, Greg.

The other success story is from the grown son of a friend.  The son doesn't want to be named - so we'll call him Bob.  Bob was at least 100 pounds overweight, living with years of unhealthy eating and non-existent exercise.  One day early last spring, Bob said he sat down to eat yet another Arby's meal when he decided on a whim to look the nutrition info up online.

He was shocked to learn what he had been eating.  I think the calories, fat, sodium and lack of nutrition staring him in the face was the push he needed to make some changes. 

Bob decided then and there to live a different life.  Especially since he has a family that depends on him.  With the help of some healthy cookbooks and trusted web sites, he started eating better, eating less, eating more homemade meals and exercising every day.  And over the last several months, he has lost half of his excess weight.  Bob feels great and his mom says he looks wonderful. 

Way to go, Bob.

I did have some advice for him, however.  Since he lost a fairly large amount of weight on his own in a short period of time, I strongly suggested that he check in with a professional (his doctor, a dietitian) at this point - get his blood work done, blood pressure monitored and other vitals checked to provide a baseline for further weight loss.  Plus, they can help track his weight loss and ensure his current plan is a healthy one.

It is refreshing to see how successful weight loss can happen with a dedicated change in lifestyle.  Something we dietitians have been preaching all along.