This Halloween..

  • Stock up at the last minute on candy. The longer the candy is in your house, the more likely it is that everyone will sample it before the big day.
  • Buy candy you don’t like. This way you’re not tempted to eat it before or after Halloween
  • When kids return home from trick-or-treating, have them set up the candy into 2 piles of what they like and what they don’t like to make sure the don’t like pile gets out of the house. This reminds your children that when they do indulge in sweet treats, they will actually enjoy it and not mindlessly eat all of their candy.
  • Consider a candy buyback
  • Send sweets to troops.  Ship Halloween candy to military personnel overseas.
  • Give away prizes or small toys instead of candy!

For more information:,0,563140.story By Dana Sullivan Kilroy

Power Up Your Workout!

Looking for ways to make your workout last longer? Here are some 10 foods that may help you…

  • A cup of coffee: Research shows the caffeine in coffee can enhance physical endurance and stamina! Have it iced or hot. If you’re not crazy about coffee.. tea works just as fine!
  • Ginger: Consuming half a teaspoon of the raw root or ground herb lessened next-day muscle soreness by 25 percent in one study, likely because ginger contains pungent pain-relieving chemicals such as gingerol, shogaol, and zingerone.
  • Apples: This fruit is bursting with a substance called quercetin, which can improve energy metabolism to increase endurance.
  • Tomato Juice: A study showed drinking five ounces of tomato juice for five weeks reduced free-radical damage. Lycopene is found in this drink which is an antioxidant that soaks up tissue-damaging compounds.
  • Leafy greens: The veggies pack a number of nutrients such as beta carotene and vitamin E to flush waste out of muscles and speed up repair!
  • Raisins: The dried fruit can give your body the carbs it craves to keep energy-revving blood sugar levels up.
  • Bananas: This fruit contains easy-to-digest carbs; vitamin B6, which is key in converting fuel into energy during exercise; and potassium to prevent muscle cramps
  • Greek Yogurt: On days when your muscles ache, try this yogurt! It packs twice the protein of regular yogurt

For more information:

Swampy Bug Juice & JELL-O worms!

Are you looking for some creative Halloween treats for a party or for your children? Check these out…

Swampy Bug Juice

-24 ounces frozen strawberries, thawed
-6 ounces lemonade, frozen concentrate, thawed
-1 quart ginger ale
-1 cup raisins
-1 cup blueberries, fresh, or frozen and thawed
-Gummy worms

1. Place the strawberries in a bowl and mash with a fork.
2. In a large pitcher, mix the strawberry mash, lemonade and ginger ale.
3. Place handfuls of raisins and blueberries (these will be the bugs) into tall glasses.
4. Pour the liquid over the bugs. The bugs will rise to the top of each glass.
5. Drape gummy worms over the rim of your glass (or punch bowl).

Adapted from a recipe at

Jell-o Worms

-Flexible plastic straws
-Empty 1-quart milk or orange juice carton to hold straws
-1 package (6 ounces) raspberry or grape-flavored gelatin
-3 envelopes unflavored gelatin
-3 cups boiling water
-3/4 cup whipping cream
-12-15 drops of green food coloring
-waxed paper

1. Combine gelatins in a bowl and add boiling water. Stir until completely dissolved. Chill for 20 minutes, until lukewarm.
2. Pull straws to extend to full length and place in tall container. Wrap straws together with a rubber band.
3. Blend cream and food coloring with the lukewarm gelatin mixture. Pour into container, filling straws.
4. Chill until gelatin is firm, at least 8 hours and up to two days.
5. Pull straws from container. Pull straws apart. Run hot water for about a few seconds over 3 to 4 straws at a time. Starting at the empty ends, push worms from straws with rolling pin, or use your fingers.
6. Lay worms on waxed paper-lined baking sheets. Cover and chill until ready to use, at least 1 hour or up to 2 days. Worms will hold at room temperature for about 2 hours.

— Adapted from a recipe at

For more ideas..

On a Budget? Some Healthy Foods Under $1

Looking for healthier ways to eat, but living on a budget? Here are a few suggestions:

  • Lentils (about $1.49 per pound or $0.11 per ¼-cup dry serving)
  • Kiwis (about $0.50 each)
  • Canned Salmon (about $4.89 per 14.75-ounce can or $0.90 per 2-ounce serving)
  • Bananas (about $0.45 each)
  • Oatmeal (about $4 per 42-ounce can or $0.18 per ½-cup dry serving)
  • Brown Rice (about $1.99 per pound or $0.18 per ¼-cup dry serving)
  • Navel Oranges (about $0.84 each)
  • Baby Carrots (about $1.45 per pound or $0.27 per 3-ounce serving)
  • Popcorn ($3.49 per 9-ounce box or $0.39 per 1-ounce serving)
  • Chickpeas/Garbanzo Beans ($1.19 per 15.5-ounce can or $0.31 per ½-cup serving)


For more information: Dietitian Laura Stadler, M.S., R.D.,

Why Should I Incorporate Dairy Products In My Diet?

As many as half of all American women and 25 percent of men older than 50 will break a bone because of osteoporosis, don’t let this be you!

Even if you consume milk and other milk products, you’re most likely still not meeting the recommended amount that you’re supposed to be getting. especially if you’re female. Adults should aim for three servings of dairy products per day.  Research suggests that dairy foods and the nutrients they provide can shield you against weak bones, high blood pressure, possibly lead to weight loss, and prevent certain cancers. Both children and adults consume too little calcium, vitamin D, potassium and dietary fiber. Dairy products can help provide you with all of these nutrients except for fiber.

Milk and other dairy products provide calcium, protein, vitamin D, phosphorus, magnesium, and potassium that work together to help build and protect bones. Population studies suggest that consuming dairy foods lowers the risk of developing high blood pressure. Dairy products also seem to help reduce the risk of colorectal cancer!

For more information:–tms–premhnstr–k-h20121017-20121017,0,736385.story Written by Jill Weisenberger, M.S., R.D.

Adding Peanut Skins to Peanut Butter

What do you think about adding peanut skins to your peanut butter? The nutritional profile of peanut butter may be enhanced with this approach. According to research, it doesn’t affect the taste of the peanut butter either!

About 60,000 tons of peanut skins are wasted every year in the United States because of peanut processing. The peanut skins are a good source of antioxidants and could be added to peanut products in order to enhance the nutritional value.

What are your thoughts/comments? Would this affect the amount of peanut products you eat?

For more information:

Cranberry & Sweet Potato Bread

Cranberry & Sweet Potato Bread

Perfect for the autumn, perfect for Thanksgiving!

Ingredients: (Makes 10 Servings)

2 teaspoons cinnamon
1 teaspoon baking soda
1 3/4 cup flour
1 can (15 ounces) sweet potatoes,
2 large eggs
1/2 cup packed brown sugar
1/3 cup vegetable oil
1 teaspoon vanilla
1/2 cup orange juice
1 1/3 cup dried cranberries


1. Preheat oven to 350°F.
2. Spray a loaf pan with non-stick cooking spray.
3. In a small bowl, stir together the cinnamon, baking soda and flour.
4. In a large bowl, mash sweet potatoes. Add eggs, brown sugar, oil, vanilla and orange juice to the large bowl. Mix well.
5. Add flour mixture from the small bowl to the large bowl. Mix just until blended.
6. Stir the cranberries into large bowl.
7. Pour into prepared pan. Bake for 60 minutes, or until toothpick comes out very clean.

Nutrition Facts:

Serving Size: 1/10 of the recipe

Servings Per Recipe: 10

Calories 300 Calories from Fat 80
% Daily Value*
Total Fat 9g 14%
Saturated Fat 1g 5%
Trans Fat 0g
Cholesterol 40mg 14%
Sodium 170mg 7%
Total Carbohydrate 51g 17%
Dietary Fiber 3g 10%
Sugars 25g
Protein 4g

Vitamin A 70%     Vitamin C 25%
Calcium 4%            Iron 10%

Percent (%) Daily Value:
5% or less is LOW
20% or more is HIGH

Quick facts on Cranberries:

For the best buy choose fresh cranberries that are clean and firm with a dark red color, not soft or wrinkled. To prepare fresh cranberries, sort to remove stems and damaged cranberries, and rinse in running water just before using. To store fresh cranberries, keep them in the refrigerator for up to 3 weeks. If you don’t use them right away, put the whole bag right in the freezer. Cranberries contain vitamin C, which is good for fighting colds and healing cuts.

Different ways to incorporate cranberries into your diet:

  • Use dried cranberries in oatmeal, or as a snack.
  • Use fresh or frozen cranberries in sauces, relishes, or muffins.
  • Mix orange juice with cranberry juice for a refreshing change at breakfast.

For more information:

World Food Day

Do something in your community today to acknowledge World Food Day, October 16th!

Oxfam’s GROW campaign is rolling out five easy ways for people who care about hunger to help. Trying any of these principles, and encouraging your friends and family to as well, could make a real impact and help address the problem of millions of people that still don’t have enough food on their plates. Learn it. Teach it. Share it. Cook it. Eat it. Tweet it. Post it. Blog it. ‘Like’ it!

Read more and get involved!:

Skip The Pumpkin Muffin, Go For the Autumn Fruit Salad!

Autumn Fruit Salad

Ingredients: Makes 6-8 servings

2 1/2 cups seedless grapes
2 apples, cored and chopped
1 banana, peeled and sliced
2 cups chopped pears
1 cup lowfat vanilla yogurt
1 teaspoon cinnamon
1 tablespoon apple cider or juice
1/2 cup almond slivers (optional)

1. Cut grapes in half.
2. Combine grapes, apples, banana and pears in a medium bowl.
3. In a small bowl, mix yogurt with cinnamon and apple cider or juice.
4. Pour yogurt mixture and almonds over fruit, and mix.
5. Chill and serve.
6. Refrigerate leftovers.

Nutrition Facts: Serving size 1/6 of recipe

Calories: 270

Calories from fat: 90

Total fat: 10g    16%

Saturated fat: 1g   6%

Cholesterol: less than 5mg  1%

Sodium: 30 mg   1%

Total Carbohydrate: 34g   14%

Dietary Fiber: 6g  26%

Sugars: 31g

Protein: 7g

                    Vitamin A: 2%           Vitamin C: 25%              Calcium: 15%                Iron: 8%

Percent (%) Daily Value:
5% or less is LOW
20% or more is HIGH

Quick tips of using grapes in your food:

  • Freeze them to make a cool snack!
  • Serve them with cheese and crackers 
  • Add grapes to all types of salads
  • Remember to rinse before using!

For more information and another recipe to incorporate grapes into your diet, visit:

Global Hunger

870 million people around the world live in hunger. By 2050, demand for food is expected to increase by 60 percent. Also, by 2050, the number of people at risk of hunger as a result of climate change is expected to increase by 10 to 20 percent. Higher temperatures are expected to reduce crop yields, allow damaging weeds and insects to spread, and shift precipitation patterns worldwide.

Every day, almost 16,000 children die from hunger-related causes. That’s one child every five seconds. In 2008, nearly 9 million children died before they reached their fifth birthday.The World Bank estimates that the spike in global food prices in 2008, followed by the global economic recession in 2009 and 2010 has pushed between 100-150 million people into poverty. About 75% of the world’s poor people live in rural areas and depend on agriculture for their livelihood.

The United States is the wealthiest nation yet 14.5 percent of U.S. households—nearly 49 million Americans, including 16.2 million children—struggle to put food on the table. The Food Stamp Program, the Special Supplemental Nutrition Program for Women, Infants and Children (WIC), the National School Lunch Program, and 12 other nutrition programs are run by the U.S., but is this enough? About half of all American children will receive SNAP benefits at some point before age 20. Among African-American children, 90 percent will enroll in SNAP before age 20. 51% of Americans will live in poverty at some point before the age of 65!

What are your thoughts/comments on this?

For more information: