Whether it is decorating the tree, caroling, snow shoeing or preparing delectable truffles, ‘tis the season of traditions.

Take a minute and think of your fondest memories of the holidays. How many are connected with food? You will likely have one column that’s food related and one for “other”.  I would dare guess the majority of our holiday traditions and memories fall under the “food” column.  This isn’t necessarily a bad thing. It just might explain the average American’s holiday weight gain of 5-10 pounds.

The holidays typically combine meals with family & friends. However, there are many traditions unrelated to food that can bring together your loved ones. I love warm apple pie with ice cream as much as the next, but I really don’t want my holidays to be all about food. There needs to be a balance.

My family is still fairly young (kids ranging from 1 to 8 years old). I have a friend, in a similar season of life, ask me what traditions we have as a family. I had to stop and think. During Halloween, we carve pumpkins. When it’s Thanksgiving season, we have a “Thankful Tree” (write notes, with things we are thankful for, and tie them on a tree/house plant). Our Christmas includes sledding, seeing Christmas lights downtown and the 12 days of Christmas for a neighbor.  I then thought back to what my family did growing up. One of my fondest memories was serving Thanksgiving to the homeless. My mom has the tradition, when grandkids sleep over, she reads stories to them while having a “campout” by the Christmas tree.

I set a goal to increase healthy yet memorable traditions. I look at it as recreating tradition. The Internet is full of ideas simple to ornate. I did not want this to be a “mom is making us” type of activity.  I pulled a few ideas that would fit our budget, age range and abilities, then let the kids vote. It’s amazing how quickly kids get on board when they feel it was their idea.

Here are some possible ideas:

o   Cut down your own Christmas tree.

o   Make homemade ornaments.

o   Go caroling.

o   Volunteer at a charity, nursing home, hospital or shelter.

o   Sign the family up for a holiday 5-K walk/run.

I would love to hear what other non-food holiday traditions you have with your family. Please share in the comment section below.

Last post we talked about how to control the “Candy Monsters” leading up to and on Halloween.  We know we would be better off without the sweet treats.  I’ll be the first to confess, it’s a hard thing to limit. 

Now that Halloween is over…... 

Here are 5 ways to help you and your kids get rid of Halloween candy:

1.    “Halloween Candy buy back”- find a dentist in your area who takes it off your hands or some organizations will ship it to troops overseas.

2.    Donate the candy to your local food bank or nonprofit organizations.

3.    Create some candy crafts like gluing candy corns on a frame or wreath. I dare say that once it has glue on it, it’s not so tempting.

4.    Save the candy for Santa trains or gingerbread houses. We have a tradition in our family to make Santa trains. The candy bars are the train cars, licorice for the tracks and lifesavers for wheels.  It becomes a great neighbor gift. We leave the candy wrapped (if the candy will tempt you, hide out of site until ready to use).

5.    If you’re still worried about a possible meltdown with the little ones,     here’s an idea created by a mom for her daughter. (By Jana S. https://allpoetry.com/poem/11042941)

The Switch Witch

Have you heard of the Switch Witch
who loves Halloween?
She comes for the leftover candy
after trick-or-treating!

She's the nicest - but sneakiest -
witch of her kind,
she swipes up candies and sweets
and leaves presents behind!

She swoops from doorstep to doorstep
on a long violet broom -
her black cat rides on the back
since there's plenty of room.

She keeps all her magic
in her tall skinny hat.
She trades you - and then - she flies off!
Just like that!

So take your leftover candy
- set it out by the door
and in the morning you'll find
what she traded you for!

Sweet Potato Turkey Chili

Orriant Mommy Blogger guarantees a happy family with this recipe........

1 medium onion, diced (any color)
4 cloves garlic, peeled and minced
1 bell pepper, diced
1-2 jalapenos, minced
20 ounces ground turkey breast
8 ounces mushrooms, minced (about 2 heaping cups)
2 teaspoons cumin
2 teaspoons kosher salt
½ teaspoons pepper
1 teaspoon oregano
1 teaspoon chili powder
1 1/2 teaspoons smoked paprika
1 1/2 lbs sweet potatoes, peeled and diced into 1/2 inch cubes (yams work too)
1 28 ounce can tomatoes (not drained)
2 15 ounce can black beans, drained and rinsed
32 ounces beef broth (one box/carton)
1 15 ounce can pumpkin puree
1/2 tsp cinnamon
1 tablespoons unsweetened cocoa powder

Heat a large skillet to medium-high heat. Add 1 1/2 teaspoons olive oil and add onion, garlic, bell pepper, and jalapenos. Saute for about 5 minutes, until veggies are tender and fragrant. Add to large soup pot or slow cooker

In same skillet, heat remaining 1 1/2 teaspoons olive oil. Add turkey and mushrooms and stir to combine. Sprinkle in cumin, salt, pepper, oregano, chili powder and smoked paprika. (note: the meat will taste very seasoned when done. Keep in mind these seasonings are not to flavor just the meat, they will season the entire pot of chili, so they are intentionally strong!) Add turkey mixture to slow cooker/soup pot

Add sweet potatoes, tomatoes, beans, broth, pumpkin, cinnamon, and cocoa powder to pot and stir until combined. Place lid on pot and cook for 4-6 hours on high, or 8-10 on low. The important thing to note is if the sweet potatoes are tender, then the soup should be done.

When done, turn off heat and let chili sit with lid off for 10-15 minutes to thicken. Season with additional salt to taste before serving. If desired, serve with sour cream, sliced avocados, and a small squirt of fresh lime juice, and any other toppings desired.

Yields: About 4 quarts (16 cups)

Nutritional Information (per 1 cup plain chili): calories: 160, protein: 14 grams, carb: 25 grams, fat 1.5 grams. Add 2 tablespoons light sour cream and 2 slices avocado for an additional 80 calories.

(Adapted from Recipe by Our Best Bites)

Did you know Halloween originally did not include candy?  Candy didn’t become part of the Halloween tradition until the late 1950’s. In the 1940’s, Halloween took on popularity when parents started dressing up their children as “little monsters” and ringing doorbells. Initially, fruit, coins and even toys were the treasures handed to little hands. As time passed, candy companies saw the opportunity to market their candy for the spooky holiday.

An estimated 600 million pounds of Halloween candy is purchased in the U.S. each year – that's an average of about two pounds of candy per person. (source:glo.msn.com)

Starting as early as August, stores seem to magically fill with bags and bags of the gooey chocolates or slobbery suckers. Each direction we look we see colorful bags of the sweet treats. Some are easy to stroll past, others catch us in our step and our thoughts become preoccupied on the flavor or salivate over the thought of indulging. Why is it that some are easy to pass up, and others cause a “hunger monster” to growl within us?

To find some answers, we can look at the effect that sugar has on our brains. When sugar is combined with fat, it can release “feel-good hormones” and actually stimulates areas of the brain, also affected by addictive drugs. We also see patterns, do to habit. After all, it’s Halloween, candy and the holiday go hand in hand, so we must eat. This holiday only comes once a year. To those habits, I say let’s create new habits, new traditions, a healthier focus.

This Halloween, you may be trying to fight the candy craving monster inside of you. Here are some tips to control the Candy Monsters in us all:

GROWN- UP MONSTERS:

1.    Healthy in sight - Keep fresh produce on the counter. Focus each day on what you want to include more of rather than not eating candy, especially more fruits and vegetables. Often when we focus on NOT having something, we want it more.

2.    Salads - Try to consume at least 2 dark leafy salads a day. This will help provide the most protein per calorie and give nutrients that fight off the “withdrawl” symptoms of not having sugary and packaged foods.

3.    Procrastinate buying - If you are going to purchase candy, wait until the day before Halloween and buy a kind you don’t like.

4.    Keep the candy in an inconvenient place – Try the garage, a basement closet! Somewhere you have to go out of your way to access it.

5.    Do the math - How much money do you spend on candy? What other area of finances could that be better utilized?

6.    Plan ahead - If you’re headed out with the little monsters, pack a healthy snack like trail mix or an apple in your pocket. If you feel the “monster” trying to escape, eat up!

7.    Try something new and hand out non-candy treats.

a.    Pencils, erasers, spider rings, glow sticks, bouncy balls, etc. Dollar and discount stores can be a great place to find these items.

b.    Some grocery stores will let you buy “coupons” (using candy as money) for donuts.  At a later date, your child can go to the store and redeem their coupon.

c.    Clementine pumpkins - Draw jack-o-lantern faces on clementine oranges.

LITTLE MONSTERS:

My kids are still little and need a bit of help in moderating their candy intake. I let my children eat what they want while out trick or treating. Often they are too busy running to think about stopping to eat the treat. Then when we get home, they get to choose 1 candy to eat. At that point, the remaining candy goes into a community pot and placed out of sight.

But what do you do if your kids are used to consuming the candy all in one night, or week?

1.    Talk to your kids before Halloween and make a plan. Talk about the pros and cons of the candy and let them be part of the candy rules.

2.    Make sure to have a healthy snack/meal before heading out to trick or treat.

3.    Take healthy snacks so if hunger presents itself, they have a healthier choice.

4.    Offer to buy the candy from your kids. It’s amazing how they may prefer cash over candy.

5.    Let your kids “trade in” the candy for a book or toy.

Whether young or old, the sugar “addiction” in the brain can be very real. Begin now, don’t wait until the candy is upon you and the signs of the monster are near.  Make a “plan of attack” to keep those monster appetites at bay. Decide NOW how much candy you’ll allow yourself and your kids to consume. Decide NOW to have healthy food options on the counter, in the fridge. Establish the right mindset that will keep those Candy Monsters from invading your home this Halloween.

Tasty Low Sodium Recipes That Keep Your Health In Check

Reducing your sodium intake will reduce your risk of high blood pressure, heart disease and stroke.

Try these delicious recipes for each of your meals:

BREAKFAST - Crispy Potato Hash Browns -

http://www.health.com/health/recipe/0,,10000000554695,00.html

LUNCH - Corn Chowder with Sausage - 

http://www.health.com/health/recipe/0,,10000001133795,00.html

DINNER- Melon & Steak with Smoked Paprika Dressing -

http://www.health.com/health/recipe/0,,10000002011066,00.html


Health Disclaimer For Special Needs Diets:

http://www.heart.org/HEARTORG/Conditions/More/MyHeartandStrokeNews/The-Salty-Six-Are-the-Foods-You-Eat-Most-Often-High-in-Sodium_UCM_445850_Article.jsp

Fun Ways To Teach Your Kids About Healthy Eating

What memories do you have of helping in the kitchen? Perhaps baking fresh bread, soaking beans, canning, making cookies or even licking cake batter off the beaters. With hectic schedules and what seem to be busier lives, some of those memories might seem too hard to recreate. Don’t give up on making those memories! With the right planning, it can happen.

As we embark on a new school year, I’d like to finish out the Summer with 10 tips to involve children in the kitchen. With the goal to help them better understand healthy food choices and get involved in the decision process.

Here are some ideas on how to draw our children into the kitchen for learning and participation in their own nutritional health. The key is “hands on” experience!

1. Eat meals with your children. Even a few meals a week.

“When families dine together, they tend to eat more vegetables and fruits -- and fewer fried foods, soda, and foods with trans fats, research shows. When younger kids frequently eat dinner with their families, they are less likely to be overweight than other children.” (http://www.webmd.com/a-to-z-guides/features/family-dinners-are-important)

2. Let each child choose a dinner meal for the week. If possible, let them grocery shop with you for the needed ingredients.

3. Assign meal preparation to those old enough, anything from the side dish to the main course. Keep a list of meals and assignments on a white board or paper where everyone can see it.

4. Make healthy snacks, make-ahead dinners and breakfasts together. If you need lunches for on the go, pack and plan the lunches together. Think outside the “box”, something different from the traditional sandwich.

5. Assign a child to be in charge of keeping the fruit bowl stocked and accessible on the counter.

6. Find fun science experiments that involve food: growing avocados, onions, and sprouts in a cup.

7. Each week or month, set a family goal for improving eating habits during that time. Make it a challenge and have a prize for the winner.

8. Place a fact sheet about fruits and vegetables on the fridge or kitchen door. It helps kids learn the nutrition facts about the foods they are eating.

9. Assign children to set and clear the table. As they see the healthy foods placed on the table, they learn how to create a balanced meal.

10. Grow a garden! Let children be responsible for planting, watering and harvesting the produce. It is exciting to eat something you have worked hard for and watched grow.

“If you keep good food in your fridge, you will eat good food.”

Erick McAdams

Healthy, Mouth Watering Egg Salad

Orriant Mommy Blogger, Emily, shares her favorite, healthy egg salad recipe:

2 large eggs, hard boiled, chopped fine
1/4 cup plain nonfat greek yogurt
1 dill pickle spear, chopped fine
1 tsp. yellow mustard
Salt, pepper, paprika, or other seasonings to taste
Any other veggies you want (onion, cabbage, etc.) chopped fine

Stir together all ingredients in a bowl until well mixed. Serve on a slice of whole wheat bread or use a spinach tortilla to make a wrap. Makes 2 servings.

Per serving: 88 calories, 2g carbs, 5g fat, 9g protein