October 2009

There are two ways to approach Halloween.  The first is with a “if you can’t beat ‘em, join ‘em” approach.  Tell yourself it only comes once a year, let the kids splurge for one night, then dole out the candy after that.

But some parents aren’t even comfortable with that much sugar.  And while you might get “tricked” if you start handing out pennies or toothbrushes instead, it is possible to make a delicious treat that’s got a little nutrition in it, too.

If this sounds like your Halloween style, here are some great recipe and treat idea for trick-or-treating or your Halloween party:

iVillage: Healthy Halloween Treats Your Kids Will Love

Family Fun:  Creepy Cuisine – 15 Healthy Halloween Recipes

WebMD: Goulishly Healthy Halloween Treats

Reader’s Digest: Best and Worst Halloween Snacks for Kids

What’s your favorite Halloween treat?

Some people put 15 pounds on their freshman year of college.  Others don’t stop there.  Being away from home the first time can be liberating for young adults, but it can also lead to less than healthy choices.

Mark at Mark’s Daily Apple has tips for teens and young adults who want to maintain their weight and healthy lifestyle, even though they’ve been thrust into the land of dorm food, cramped quarters, and all-nighters:

Dorm Food

Mark recommends paying attention to what’s offered when and looking for the healthiest selections.  Avoid fast food when off campus and look for ethnic restaurants instead, and don’t be afraid to lobby for better choices in your dorm’s cafeteria.

Exercise

Build exercise into your routine and don’t let the campus fitness center’s hours throw you off.  Can’t go during open hours?  Take a run instead.

Sleep

Young bodies can function without sleep, but it puts physical, mental, and emotional stress on your body.  Plan ahead so that you can get your eight hours in every night.

Stress

See those three things above?  Make them a priority to keep your stress levels at bay.

Want to learn more about how to stay fit and healthy on campus?  Visit Mark’s Daily Apple to see the rest of his advice.

While the kids are busy scooping out their jack o’ lanterns this weekend, you can work on your own pumpkin creation:  Pumpkin soup.

Pumpkins are rich in a wide variety of nutrients:  Vitamins A and C, zinc, beta carotene, and lutein.  (Interesting fact: Pumpkins are also rich in alpha-hydroxy, and pumpkin oil is sometimes used in skin care products.) All those nutrients make it a must-eat food of the autumn season, but few people really know how to cook a pumpkin.

Soup is one of the best ways to enjoy this rich fall flavor.  Leave the big pumpkins to the kids for carving, and choose sweet pumpkin or pie varieties instead; they’ll be sweeter and more flavorful.  Two or three pumpkins should do it.  Cut your pumpkin in half, scoop out the mess in the middle, then roast for an hour in your oven.

Once you’ve got a roasted pumpkin (or pumpkin puree, if you’re really not into the idea of cooking your own), then you can get started on your soup.  Here’s a simple pumpkin soup recipe that’s made of basic ingredients that your whole family can enjoy.

When it comes to exercise, there’s no workout that’s more accessible to more people than walking.  No extravagant gym fees, no fancy accessories … all you need is a decent pair of shoes and a safe route to walk.

As the You Docs point out, even being out of shape or severely obese isn’t an excuse.  While weight loss is 80 percent what you eat, exercise plays a role in your cardiovascular health and disease prevention, as well as stress management and emotional health.   If you haven’t exercised in a very long time, Dr. Oz and Dr. Roisen recommend starting with just a few minutes a day — every day — and slowing increasing the length and intensity of your walk.

If you’re ready to start a regular walking workout, here are some tips for making a walk part of your daily routine:

1. Put it on your calendar.  Make your daily walk a priority, just like you do with your other responsibilities.
2. Find a buddy.  Having a regular date with your neighbor — or even your dog — will keep you accountable to someone other than yourself.
3. Sign up for a race.  Support your favorite charity and set a long-term goal for yourself at the same time by signing up for a 5K walk/run.
4. Make it me time.  Spending a half hour alone with your thoughts or some of your favorite music while you walk can help you unwind from the stress of your day.

A daily walk will do wonders for your mind and body.  What’s your favorite place to walk?

As we head into cold and flu season many people are asking, “What can I do to improve my immunity?”  The New York Times is reporting that one of the answers to that question is probably:  Exercise.

There’s one caveat, however.  Strenuous exercise appears to depress the immune system, as does a sedentary lifestyle.  But moderate exercise — even during an active infection (assuming you’re not too sick to be off the couch) — helps the body fight off disease.

So what is moderate exercise?  According to WebMD, it’s the equivalent of walking about 100 steps a minute for 30 minutes.  You could use a pedometer to figure out what this pace means for you, or you could use the Perceived Exertion Scale.  A moderate workout would put you between a 3 and a 5 — breathing and heart rate elevated, but still able to carry on a conversation.

Have you noticed that exercise helps you ward off cold and flu?

Childhood obesity is a complex issue, and it’s clear that there’s no one solution that’s going to fix the problem.  What experts do know, however, is that for any solution to be successful, the work has to begin at home.

A recent article at Forbes suggested that babies who gain weight quickly in the first six months of life are at a higher risk of having weight problems when they’re toddlers.

While not every chubby baby is going to grow up to struggle with their weight, experts suggest that mothers pay attention to a baby’s cues so that they know why baby is crying.  On the one hand, it’s good advice:  You don’t want to nurse a baby who’s crying because their diaper is wet, for instance.  On the other hand, it’s not always easy to tell when a baby is full.

Moms often feel the need to “finish off a bottle,” but babies need to decide when they’ve had enough.  Whether it’s formula or breastmilk you’re feeding baby, here are some signs they’ve had enough:

• pushing the bottle or breast away
• turning her head or whole body away from you
• crying/fussing
• blocking his mouth with his hands

Letting baby decide when she is full will give her the foundation to control her hunger cues when she’s older, which will hopefully help her prevent weight issues as she grows.

When the wind starts blowing and the leaves start changing color, it’s time for two thing:  sweaters and soup.

Soup is an tasty way to warm up on a chilly day, and a great way to sneak some extra immune-fighting veggies into your diet.  Here’s my current favorite recipe, Tortilla Soup:

You’ll need:

1 lb. chicken breast, chopped into bite-sized pieces

1 can of black beans

1/2 onion, chopped

2 cloves garlic, minced

1 medium bell pepper, chopped

one celery stalk, chopped

one jalapeno pepper, chopped (remember your disposable gloves!)

2 plum tomatoes, seeded and chopped

2 cans chicken broth

1/2 cup fresh cilantro, chopped

1 tsp. chili powder

1 tsp. cumin

1/2 tsp. salt

1 c. baked tortilla chips, broken

1 c. shredded Mexican cheese

1 avocado

Put the chicken, onions, and garlic into a skillet and heat until meat is browned and cooked through.  Add in green pepper and celery and cover, cooking 3-5 more minutes.  Pour broth into a large pan and add in jalapeno, tomato, cilantro, and spices and set to simmer.

When chicken mixture is done cooking, add to broth and bring soup to a boil.  Turn heat down, add beans, and simmer for at least 10 minutes.

Spoon soup into bowls, and garnish with a handful of tortilla chips, some cheese, and a slice of avocado.  Enjoy!

It’s not easy to squeeze in a shower when you’ve got a baby at home, let alone a workout.  But exercise doesn’t cease to be important just because you’ve got new demands.  That’s probably why many moms rely on the jogging stroller.

Built specifically for working out with baby in tow, jogging strollers are more popular than ever.  Babies often calm once they’re out in the fresh air, and it’s an easy way to get them down for a nap.  But more importantly, mom or dad is up and exercising.

According to the New York Times, parents — even those who have an existing running habit –  should start slowly with a jogging stroller.  That’s because it’s different than running solo.

From the New York Times:

To learn how to move most effectively pushing something, Mr. Comana recommends that runners first walk, then mix in bouts of jogging and finally run uninterrupted with an empty stroller before taking a child out in it.

When runners start working out with a stroller, he said, they lose that forward momentum generated by shoulder drive, for example. To maintain any sense of pace, they have to incorporate quicker foot turnover.

When running with a stroller, experts also recommend lowering your expectations on time and distance.

Ready to get running?  Here are more tips for safely walking and running with baby in a jogging stroller.

Photo: Ed Yourdon on Flickr

Flu season arrived early this year, and H1N1 is widespread in nearly half of America’s 50 states.  Though most cases are mild, even an uncomplicated case can cause a few days of misery and missed work.

Until the vaccine arrives, the best defense we have is hand-washing, good sleep habits, regular moderate exercise, and good nutrition.

The You Docs recently answered the question, Which foods fight the flu?.  Here are a few suggestions from their list:

• Create a regular diet of lean protein, complex carbs, and plenty of fruits and vegetables.
• Load up on foods like apples, broccoli, and green tea.  They contain quercetin, which boosts the immune system.
• Chicken soup — it really does work!  Make a batch now and keep it frozen in your fridge for when colds or flu hit.

Need inspiration?  Check out the You Doc’s Ultimate Chicken Soup recipe, as well as more suggestions for foods that fight colds and flu.