5 Tips for a Healthful and Happy Halloween

There are so many fun-filled activities that go along with Halloween. This year we want to help parents incorporate enjoyable experiences for the kids and the entire family. Here are 5 Tips for a Healthful and Happy Halloween.

1. Emphasize the non-food related aspects of the holiday

Emphasize activities over the consumption of sugar-filled treats that are commonly consumed around Halloween.

Examples of non-food related activities that can be done for Halloween include:

  • Visiting a local pumpkin patch to pick pumpkins
  • Feeding animals then taking a hayride
  • Hosting a costume contest
  • Decorating for the holiday
  • Reading It’s The Great Pumpkin, Charlie Brown
  • Watching a spooky movie, such as Spookley the Square Pumpkin

2. Balance

Serve a balanced meal or snack before trick or treating, while sorting through candy and every time you break out leftover candy. This will encourage having these sugar-filled treats in moderation. 

Some easy Halloween Snacks to try include:

3. Make it a moving holiday

Help balance out the eating by getting active. Increase activity by having a costume parade, walking door to door to collect candy, have a monster dance party and/or play games like costume tag or bobbing for apples. 

4. Avoid Allergies

There are several candies that have nuts or other common allergens in the ingredients. Handout out or having other treats available can be a great option for kids with allergies. Stickers, Play-Doh, applesauce, raisins, temporary tattoos, and spider rings are great alternatives to hand out instead of candy.

5. Pick Favorites

After trick or treating, have your child make a pile of his or her favorite candies to enjoy. Get your child involved and pack up the rest to be donated to a local shelter or send in a care package to those serving overseas. 


Blueberries help in the fight against cancer.

Summertime is the best time to explore in-season fruits.

Blueberries are in abundance and offer a wide variety of options when it comes to meals and snacks.

At 80 calories per one cup serving, blueberries provide a great source of antioxidants, fiber, vitamin C, vitamin K, and magnesium.

A handful of blueberries can be added to yogurt, mixed in pancake or waffle batters, and even pureed to compliment a salad vinaigrette. The possibilities are truly endless.

Blueberries are rich in flavonoids (mainly anthocyanidins), which have anti-cancer properties. The anthocyanins and polyphenols in blueberries are major functional ingredients for preventing disease.

A 2017 study in Pathology & Oncology Research, demonstrated that blueberries also exhibit inherent abilities to prevent carcinogenesis, inhibit the proliferation of neoplastic cells, and reduce the risks of recurrence in patients in remission. 

Many cancer research studies support that blueberries may be one of the best functional fruits in the health role of preventing chronic disease. Anthocyanins encourage our immune system to function properly, prevent DNA damage and regulate our hormones.


Davidson, K.T., Zhu, Z., Balabanov, D. et al. Pathol. Oncol. Res. (2018) 24: 733. https://doi.org/10.1007/s12253-017-0376-2

Zucchini Pizza Bites

I love searching for new and interesting recipes on my time off. Last night I made these delicious and easy zucchini pizza bites, they are a great substitute for the regular pizza bites that you may buy at the store. Try this recipe!
Prep time: 5 mins
Cook time: 6 mins
Total time: 11 mins
Serves: 6-8

-1-2 large zucchini (sliced in ¼ inch slices)
-2 tbsp olive oil
– pepper
-pizza sauce
-low fat shredded mozzarella
-turkey pepperoni slices (I tore 1 pepperoni for each slice of zucchini)
1.     Toss sliced zucchini with olive oil and a dash of salt and pepper.
2.     Spread succhini evenly on a aluminum foil covered pan and place under the broiler at 350° F for 1-2 mins. Flip the zucchini and return under the broiler for another 1-2 mins.
3.     Remove the zucchini and top with ½ tsp of pizza sauce, shredded cheese, and turkey pepperoni.
4.     Return under the broiler just until cheese is melted.
5.     Serve & Enjoy!
Nutrition Facts (Servings: 4 pieces)
Calories: 125   Protein: 8g   Fat: 6g   Carbs:  10g

Breakfast Cookies – Healthy and High Protein

Want a quick morning boost or snack before a sporting event and tired of all the commercial cereal bars? 

Try these healthy breakfast cookies containing oatmeal, nuts, seeds, and dried fruit. These cookies are a good source of fiber and protein and I have found these cookies to be very filling.  They have a hint of sweetness with a great combination of flavors and textures.

Healthy-Hearty Breakfast Cookies
             Yield:  Approximately 20 cookies

  • 1/2 c. butter 
  • 1 egg 
  • 3 Tlb. unsweetened applesauce 
  • 1/4 c. greek yogurt 
  • 1/2 tsp. vanilla 
  • 2 Tlb. nut butter (I used almond butter) 
  • 1 tsp. baking soda 
  • 1 tsp. cinnamon 
  • 2 Tlb. cocoa powder 
  • 1/4 c. almond flour or wheat. flour 
  • 2 scoops protein powder-(I used whey vanilla protein) Chocolate might be good, if you are a big fan of chocolate. 
  • 1    3/4 c. quick oats 
  • 1/4c. sunflower seeds 
  • 1/4c. chopped pecans 
  • 1/4c. chopped walnuts 
  • 1/4c. chopped crasins 
  • 1/4c. chopped tropical dried fruit 
  • 1 Tlb. honey
  1. Preheat oven to 350 deg. Spray cookie sheet with non-stick spray. 
  2. Cream butter. 
  3. Add in the rest of the liquid ingredients (including yogurt and nut butter) and beat until well combined. 
  4. Add in dry ingredients ( except oats, dried fruit, nuts) and mix until combined. 
  5. Mix in oats, followed by any additional add-ins. 
  6. Spoon onto cookie sheet and bake 10-12 minutes until cookie starts to brown and is firm to touch

Serving Size: ~ 2 cookies

Calories: 266
Fat gm: 16
Carbohydrate  gm: 22
Protein gm: 8

This is a wonderful alternative to commercial cereal and protein bars.  I took these cookies for snacks at Sunday school and everyone really enjoyed them. Try two cookies with 8 oz. skim or 1% milk for a very healthy, quick and convenient breakfast. cb