Healthy Alternatives to Trick-or-Treating

Healthy Alternatives to Trick-or-Treating

As you know, childhood obesity is still on the rise. It seems to be a never-ending battle to keep your kids away from sugar filled treats. There seems to always be parties, special occasions (that happen more than occasionally), and a lot of eating out. Halloween is the epitome of all gluttony. So, what do you do? Other than giving kids candy, there are things that they can do other than get that “sugar high.”

Here are a few ideas:

Trade Candy For Toys - I actually learned this idea from a child psychologist a few years ago. This is how it works. Go ahead and do the regular door-to-door Trick or Treating. Once you have all the candy, you can give your child the option of trading in candy for toys (or cash). You can make each piece worth a certain amount to apply to a toy or have them trade in their entire loot for one really nice toy. Be sure you mention the idea before you actually take them out. This will give them the opportunity to think about what they want. You’ll probably be surprised that your child would rather have a toy (something that lasts), over candy.

Go To An Event - Many churches and community centers have events on Halloween. They’ll be some candy there, but the kids are more into playing games and doing events. You know, vigorous activity. Check with your church, synagogue, or local community center to see what they’re doing.

Go To a Movie or Rent a Movie and have a Party - At the movie there will still be some treats, but it will be a heck of a lot less sugar than what you would get trick-or-treating. If you rent a movie and have a small party of friends at your home, you can have more control over what your child eats (popcorn is a good idea). They may even enjoy it more than going from one house to another anyway.

Give something other than Candy - At Wal-Mart, at a dollar store, or online, you can buy tons of little boxes of stickers, removable tattoos, and Playdoh and put them in decorative little plastic bags.   This is something that my family does each year and it’s a big hit.  Kids come back to our house trying to get more!

Do a Combination of These Ideas - You don’t have to stick to one particular idea. If you have to give candy, that’s cool.  Just consider mixing it up with other things. 

Before I get blasted by the “let kids be kids” crowd, let me once again remind you that there is a predominant childhood obesity epidemic in the U.S.  In the state of GA, childhood obesity is at 40%.  

The tradition of Trick-or-Treat has only been around for a short period of time (origins of Trick-or-Treating), of which was mostly driven by the candy industry.  The origins of Halloween actually involved more apples (which explains candied apples) and other real foods as it celebrated the fall harvest.

I’m all about kids dressing up and having fun, however, it can be achieved without candy.  In my experience it’s not the kids who complain about me not giving candy, it’s the parents (go figure).  Considering the situation we are in with childhood obesity, isn’t it about time we create a new tradition?

written by
Kelly Huggins, A-CPT
Exercise Science, B.S.
NPTI Instructor

Fitness/Nutrition Coach

Go for Healthy Factor over Convenience Factor: Pack your kids healthy lunches

Pack your kids healthy lunches

A lot of times parents go for the convenience factor instead of the health factor.  Throwing in a juice pouch that claims to be healthy because it has vitamin C or calcium does eliminate the fact that it has additives and sugar.  Besides, you're spending a lot of money on what is primarily water.  So, perhaps you can just give them a water bottle.  Better yet, a reusable BPA free bottle and add lime, lemon, or a small amount of O.J. to give it flavor.

As to food, give them fruit, carrots, and a turkey sandwich on whole wheat bread or a potato roll (if you're going gluten free try Rudi's).  Don't tell me that the only thing your kid will eat is junk.  Just a little over 50 years ago, the only option they would've had would be to eat is real food.  On occasion, maybe once a week, you can throw in some chips and a cookie.  But these should not be your staples.

Once again, if you eat healthy lunches, they are more likely to eat what is given to them as well.

In health,
Kelly Huggins

Parents. . .Eat Your Words! (provided by ACE Fitness)

Parents. . .Eat Your Words!

Are you pleased with your progress toward healthful nutrition and fitness habits, but frustrated with that of your children?

Do you suspect that the lunches you send to school are traded or thrown away? Do you shudder at the sight of your pantry shelves displaying high-fat snacks and sugary cereals that you vowed you would never buy? Can you really win the battle against advertising, peer pressure and kids’ love affairs with sugar and fat?

The Bad News and the Good News

Kids today are fatter and less fit than previous generations. The rates of childhood obesity began to level off around 2006, but are still high at around 16%. And research shows that overweight children are more likely to become overweight or obese adults. Being overweight as a child even puts youngsters at risk for cardiovascular disease and type 2 diabetes at a young age.

Food companies spend millions of dollars on television advertising to convince children that high-fat, high-sugar, processed foods are worth eating. Food is consumed because it’s cool, fun or comes with a free toy, rather than for its impact on health or even for its taste.

So what’s a parent to do? Eat your words! The fact is that parents who have adopted a lifestyle that includes healthful foods and regular exercise are living role models for their children.

We know that the behaviors children see most often at home are the ones they will be most likely to adopt for themselves, and parents’ efforts to promote healthy food habits do make a difference. Eat at least one meal together as a family each day, so that your children can regularly observe healthy eating habits.

Stack the Deck

It is a good idea to stock the kitchen with a majority of healthy items, keeping in mind that kids want some of their favorite foods, which may be sweet and/or salty. Save these foods for once-in-a-while treats, and make their regular snacks healthier.

Buy pretzels, which are low in fat, instead of greasy chips. Keep cut-up vegetables and ready-to-eat mini-carrots in the refrigerator. Sprinkle air-popped popcorn with grated parmesan cheese instead of butter. Check out www.eatright.org for a list of more healthy snacks for kids.

A good way to get kids involved and committed to healthy eating habits is to involve them with the food shopping and preparation. There are lots of children’s cookbooks on the market; select one that emphasizes ways to modify your kids’ favorite foods rather than eliminate them. Children who feel competent to select and prepare food will make more intelligent food choices. www.MyPyramid.gov has some great educational tools for teaching children about balanced nutrition and physical activity.

Balance Is Everything

The key to keeping kids happy and healthy is to strike a balance between foods that are good for them and those that just taste good, and between leisure or TV time and physical activity.

This brings us to the other side of the healthy living equation. The most obvious impact of inactivity on kids is the strong association between the number of hours spent watching TV or playing computer games and the level of obesity among youngsters.

Children should engage in 60 minutes of moderate-intensity physical activity on most, if not all, days of the week. Encourage kids to get outside and play tag, jump rope or get involved in sports.

Make physical activity a family affair. Go for a bike ride together, play catch or walk the dog. This will motivate you to get some exercise in, while simultaneously setting a great example for your kids—and creating lifelong memories. It’s a win-win-win situation!