Thursday, October 29, 2009

Healthy Halloween Ideas That Work for All Parties too!

Check out these great ideas from Clemson University for a healthy Halloween but are great for parties of all kinds.

Halloween is a festive day that kids enjoy, because they get dressed up and get treats.

Enjoy the holiday with your kids, but carefully plan what you will do at your house to assure that healthy eating habits are practiced. This can be challenging, since the goal of most children is to get as much Halloween candy as possible for their own private stash.

Help kids enjoy Halloween without overindulging. If you and your family eat sensibly all year, then kids know how to make wise decisions when they are tempted to overindulge with unhealthy foods.

Don't send your children trick-or-treating on an empty stomach. Make sure they eat a good healthy meal beforehand to reduce the urge to snack.

Trick-or-treat bags that children carry should be appropriate to their size. Older kids can carry larger bags, but not as large as a shopping bag or plastic garbage bag.

Limit the houses your children can visit to a two or three block radius. That way the treats will most likely come from neighbors and friends, and the moderate amount of treats will be manageable.

Instruct children to wait until they get home to eat any of their goodies so that you can inspect them first. Let them keep only treats that are wrapped commercially. Inspect and throw away any commercially wrapped treats with signs of tampering- tears in wrappers, tiny pinholes, unusual appearance or discoloration.

You don't have to pass out high calorie candy to trick-or-treaters at your house this year. Give them a variety of fun, non-candy alternatives to promote health rather than encourage unhealthy choices.

Healthy Trick-or-Treat Alternatives
Childhood obesity is increasing at an alarming rate, doubling over the past 30 years. Eating in moderation and becoming more physically active could reduce obesity rates in children.

When trick or treaters ring your doorbell, what will you give them? Try nutritious, tasty foods and non-food options, including items that get children up and moving to use the extra calories they consume.

Make Halloween a healthier and more inclusive holiday for children and adolescents with diabetes and other health-related dietary restrictions by offering non-sugar treats.

Healthy Food Treats: Think outside the box when choosing treats for trick-or-treaters or party-goers. The calories in all those bite-size Halloween treats add up quickly. Four "bite size" chocolate bars contain approximately 320 calories, 25 jelly beans have 140 calories, and 20 pieces of candy corn add up to 100 calories.

There are other treats that are lower in fat and sugar but may provide vitamins, minerals and fiber. The possibilities for healthy food treats are endless. Set a good example for your own children and the neighborhood kids by passing out healthy treats like these instead of giving them candy.

cereal bars
snack packets of dried fruit, baked pretzels, nut and seeds (e.g. peanuts*, unsalted almonds, sunflower seeds or pumpkin seeds)
trail mix
packages of low-fat crackers with cheese or peanut* butter filling
animal crackers
gold fish crackers
graham crackers
Cracker jacks
100 calorie packs of various products
beef or turkey jerky
single serve boxes of ready-to-eat cereal
raisins and chocolate covered raisins
fig cookies
sugar-free gum or hard candy
gummy candies made with real juice
mini boxes of raisins
individual juice drinks (100% juice)
snack pack pudding
Jello with fruit
bean dip
single-serve packets of low-fat microwave popcorn
sugar-free hot chocolate or apple cider packets
*Be careful of peanut allergies.

Fresh fruits (e.g. apples, bananas and oranges) are very nutritious treats, but they are no longer safe options. Remember that individually wrapped items are best.

If you choose candy for treats, look for those that are lower in fat and sugar. Choose bite-size candy bars based on the least amount of fat and calories per serving. Better choices are: 3 Musketeers; 100 Grand Bar; Butterfinger; Milky Way; Raisinets; Starburst and York Peppermint Patties. In addition, consider healthier dark chocolate versions.

Non-food Treats: Children also will enjoy non-food treats** like the items typically given in birthday goodie bags.

small toys and pocket-sized games
glow sticks
costume jewelry (plastic rings, necklaces and bracelets)
funny Halloween glasses
false teeth
miniature magnifying glasses
tiny decks of cards
small stuffed animals
pencil toppers and fancy erasers
stickers, including reflective safety stickers
rub-on or stick-on temporary tattoos
coloring tablets
paint brushes
pages from coloring books
children's magazines or comic books
bottles of bubbles
coins (pennies, nickels, dimes)
fake money
used books
coupons from a yogurt store or juice bar
**Some treats fit all ages, but small items should be limited to kids over age three.

Treats to Promote Activity: Encourage kids to be more physically active by giving small, inexpensive toys to get them up and moving.

a bouncy ball
a jump rope
sidewalk chalk for drawing a hopscotch or foursquare game
a beanbag for hacky sack
a plastic or foam flier

Reviewed and adapted for use by Janis G. Hunter, HGIC Nutrition Specialist, and Katherine L. Cason, Professor, State Program Leader for Food Safety and Nutrition

Friday, October 23, 2009

Small Changes to Reduce Childhood Obesity

First Lady Calls for Small Changes to Reduce Childhood Obesity

In a recent address to employees at the U.S. Department of Health and Human Services (HHS), First Lady Michelle Obama urged parents to make small changes to improve their children’s health and reduce the risk of obesity, Chicago Breaking News reports. Obama was introduced by HHS Secretary Kathleen Sebelius, who called her the “country’s leading advocate for health and wellness.” In her address, the first lady tackled practical, day-to-day challenges many Americans face when it comes to good nutrition “such as long work hours, dirty or unsafe neighborhood playgrounds, a lack of healthy food options [and] unhealthy take-out food.”

During her speech, the first lady admitted that as recently as two years ago, she had “too often” relied on drive-thru restaurants to feed her daughters until receiving a wake-up call from her children’s pediatrician. The first lady recommended small changes, such as adding more fruits and vegetables to meals and reducing consumption of sugary drinks by switching to water.

Obama, who called childhood obesity a “major public health threat right now,” also encouraged parents to urge their kids to be more active, even in front of the television, and to do more cooking at home. The first lady also urged the crowd to consider medical experts’ warnings that “for the first time in the history of our nation, the next generation may be on track to having a shorter lifespan than this generation, and their parents” (Skiba, Chicago Breaking News, 10/13/09; CBS News, 10/13/09).

Thursday, October 22, 2009

HANDS on Health

I am very excited about an upcoming event at Cal Poly, San Luis Obispo. I have been there for the planning from the beginning and it's so great to see how it's all come together. Come enjoy music, food, receive free health screenings and so much more!
On October 30 and 31, 2009, the First Annual HANDS on Health event invites the entire community to join together for two days of festivities featuring health in an interactive, fun and entertaining atmosphere.

This regional event is expected to bring together more than 5,000 participants over the course of the symposium's two days.

Friday’s events will showcase national and local research that expands our understanding of health for an audience of educators, medical professionals, students and scientists.

Saturday's events will focus on individual, family, and community health featuring games, workshops, educational booths, music, food and activities.

Participants can expect to taste new recipes, watch cooking demonstrations, check their blood pressure, get screened for risk factors and more.

Healthy Halloween Treat Bags

Healthy Treat Bags

Fill these cute bags with healthy popcorn and add a couple low-cal items for a special treat.

What You'll Need

Quick Drying White Glue
12" x 9" Felt Pieces: green, purple, black, brown, orange
Paper to trace patterns
3D Paint - brown, green, black, lavender, gold glitter
Straight pins
Paper clips
How to Make It

1. For front and back of bag, cut a piece of felt in half lengthwise. For sides of bag, cut a 1-1/2" x 12" piece. Cut piece into two 1-1/2" x 6" pieces. For handle, cut a 3/4" x 12" piece.
2. Squeeze glue along long edges and along one short edge of one side piece. Place side piece to inside edge of one side of front and back piece, working excess around corners. Trim excess at corners. Repeat for opposite side of bag. Use paper clips to hold in place until dry.
3. For handle, glue ends of 3/4" x 12" piece inside sides of bag. Let dry.
4. Print patterns below. Cut out. Pin to desired color felt. Cut around edges. Glue shape to bag.
5. For cat, paint dots for eyes using gold glitter, triangle nose using black and whiskers using lavender 3D paints. Let dry.
6. For bat, paint dots for eyes using green 3D paint. Paint a row of four large dots along upper edge of bag for pumpkins, using orange 3D paint. Let dry. Paint pumpkin faces and stems, using brown. Let dry.

Wednesday, October 7, 2009


Want More Fruit? Get Out the Blender.
Check out smoothie recipes from the New York Times. Yummy!

I love there suggestion about bananas - you know those bananas that have gotten a little too ripe and the kids won't eat? Try this idea...When your bananas begin to ripen and soften too much, peel, cut in chunks, and freeze in small resealable bags. Use in smoothies, and you won't need ice.

Tuesday, October 6, 2009

First Post of Make Healthy Fun!

Make Healthy Fun!

Hi there,

This is my first blog post for Make Healthy Fun! and I am very excited!!!

My goal is to help families to have healthy lives by moving, eating healthy and unplugging with simple creative projects. My background is in the craft industry, I love kids, I've had a weight problem since I was a child so I know how those feelings can negatively effect someone and follow them throughout their lives.

I want to make healthy changes in the World and I invite you and your family to join me on the journey to healthier lives.

Please sign up for our newsletter and / or our blog for fun and creative ideas for the entire family! I welcome your comments and questions, we're all in this together!

Joan Martin Fee