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Long gone are the days when young trick or treaters travel from door to door getting fruit and popcorn from their neighbors.  Instead, the new “normal” is to give out as much candy as possible and at the end of Halloween night the children's bags are chock full of sugar-filled, unhealthy items.

Nutrition experts (and dentists) cringe every time October 31 rolls around, but this year parents can not only do their part in giving out healthier treats, but they can also be sure to monitor what their children are eating, too. We all know that too much sugar is bad for anyone, but do we know what effects too much sugar can have on our children?  Nutrition experts offer the following points:

Avoid Halloween hangover

  • Children that consume too much sugar and too many carbs, can suffer from hypoglycemia causing fatigue, poor concentration, mood swings and frequent illness.
  • Too many “empty calories” can mean that children aren't getting the nutrients they need on a daily basis.
  • Recent research has shown that more than 20% of school-aged children are obese and more than 50% are overweight.
  • Too much sugar can cause chronically elevated blood insulin levels triggering inflammatory problems and elevated cholesterol.

Now don't get us wrong, this Halloween doesn't have to be all “doom and gloom” when it comes to having a few treats.

Parents need to be very careful in monitoring what their child puts into their mouth and how often they are turning to sugary items. Ration the sugary products over a longer period and incorporate them with a protein snack.

Having a protein, especially before the sugar snack, will slow and reduce the rate and quantity of insulin secreted by the pancreas, thereby reducing many of the risks stated above.

Here is to a Healthy and Happy Halloween.

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Cold sores on the lips can be one of the most aggravating infections that a person gets.  Caused by the Herpes Simplex Virus (HSV-1), the virus can remain dormant in a person's body for years and then resurface , normally at the most inopportune time.

How to prevent cold sores

Some causes of cold sores include stress, insomnia, menstruation, too much exposure to UV rays, digestive disorders, the common cold, influenza, and dry, cracked lips.  While we can't do anything to cure our bodies of this virus for good, we can treat cold sores and deter the outbreak of cold sores if we follow these pieces of advice:

Recognize the symptoms: oftentimes you will get a stinging and burning sensation on your lips prior to a cold sore outbreak.  By recognizing this major symptom, you can purchase an over-the-counter medicine and apply it before the cold sore has a chance to appear.

Practice good hygiene when using OTC medicines for treatment: always wash your hands prior to and after applying an over-the-counter cold sore treatment medicine. Apply the treatment at least 5 times a day and use a cotton swab if possible, to avoid touching the sore.

Keep your lips moisturized: dry and cracked lips are both causes of cold sores, so by keeping the lips and skin well moisturized, you can help deter the outbreak of cold sores. 

Use sun block on your lips: too much exposure to the sun's UV rays can cause the outbreak of cold sores.  By remembering to apply and reapply sun block or a lip balm containing sun block to your lips when you are outdoors will also decrease the number of cold sores that arise.

Eat lysine-rich foods: foods that are high in lysine also help to deter cold sores. This includes beef, fish, chicken, eggs, milk, cheese and yogurt.

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Fall can be a time of festivals, pumpkin patches, get togethers, football games and many more events where food plays a huge role in the activities of the day.  If you are like most people you want to watch what you eat during the fall season, as you know that the holidays are just around the corner : which means more overeating!

Weight loss tips for this fall

But even though fall is synonymous with fattening foods there are some fall food items that can help you to slim down.

One of these foods is the apple.  Apples are low in calories and high in fiber (95 calories and 4 grams of fiber per medium fruit) and are great tasting!  In a recent study, dried apples have been found to help people lose weight and lower their cholesterol.

Another great fall slimming food is the squash (and who doesn't love squash from butternut to acorn?)  Just one cup of cooked squash packs 214 percent of the recommended daily value for vitamin A and a third of your recommended daily dose of vitamin C.  Squash are also only 80 calories per cup :compared to its more fattening fall friend the sweet potato at 180 calories per cup.

Broccoli is another great fall slimming food : a cup of broccoli is just 31 calories and 2.4 grams of fiber.  Plus, experts say that when you add fresh vegetables to any food you tend to eat fewer calories so you can add broccoli to virtually any meal to decrease your caloric intake.

Lastly, there is kale.  These days dark, leafy vegetables like kale is the go-to when you are talking about healthy foods.  Kale is packed with vitamin A, loads of fiber and isothiocyanates that help your body to detoxify.

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Even though sweater and parka weather are upon us, ‘tis the season to sculpt away that unwanted fat, because let's be honest any season is the perfect time to sculpt away that unwanted fat, right? In order to fight fat and sculpt, you need to target your biggest problem areas : like your glutes, thighs, and love handles.

Follow these fat-busting moves to get in the best shape this season (or any season!)

Sculpt your Body

Problem : Under arm jiggle.

Solution : Tricep dips.

Sit on the floor or a bench with knees bent at 90 degrees and palms facing out, behind you. Raise your body up and down, dipping your rear until it hovers just above the ground. Keep your elbows pointed straight behind you, and you should feel it in your triceps. Do for 60 seconds and repeat three times.

Problem : Inner thigh jiggle

Solution : Sumo squat

With a dumbbell in each hand, stand with feet hip-width apart, knees slightly bent, and toes pointed out. Keeping a tall spine, stand up straight, bringing your right foot to meet your left. Then, return to low squat position. Repeat for 20 to 25 reps; do 3 or 4 sets

Problem : Flabby chest

Solution : Push-ups

Doing push-ups for 30 seconds followed by a 15-second hold is the key to scoring a toned chest.  Repeat 3 times. (If you can't do a traditional push-up, try an incline variation, placing your hands on a bench.)

Problem : Belly fat

Solution : Mountain climbers

Hold a high plank position for 30 seconds, keeping a flat back.  Quickly bring right knee to right elbow, then left knee to left elbow in fast movements for 30 seconds.

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  • One thing that many people do not know about pumpkins is that they are made up of 90 percent water.
  • Pumpkins also contain other great nutritional aspects including potassium and vitamin A.
  • The bright orange color of pumpkins also tells us that they are a great source of the important antioxidant, beta carotene.
  • Research has indicated that diets rich in beta carotene may reduce the risk of developing certain types of cancer and protects against heart disease.

Healthy Pumpkin Recipes

Recipe: Traditional Pumpkin Pie

  • 1 ¾ cups (one 15oz. can) unsweetened pumpkin puree
  • ¾ cup light brown sugar, packed
  • 2 teaspoons ground ginger
  • 1 ½ teaspoons ground cinnamon
  • ½ teaspoon salt
  • 2/3 cup milk
  • 2/3 cup heavy cream
  • 3 large eggs
  • 1 teaspoon vanilla extract

(For crust us a pre-made store bought crust or a homemade crust)

In a small heavy saucepan, stir the pumpkin, brown sugar, spices and salt together until mixed.  Bring the mixture to a simmer, stirring constantly.  Reduce the heat to low and cook, stirring constantly, for 3 to 5 minutes or until thick and shiny.  Scrape the mixture into a mixer or food processor for 1 minute. With the motor on, add the milk and cream, mixing until incorporated completely.  Add the eggs one at a time, mixing just to incorporate, about 5 seconds after each egg.  When you add the last egg, also add the vanilla. Pour the mixture into the prepared pie shell.  Bake the pie for 50 - 60 minutes at 375 degrees.  It is done when a knife inserted between the sides and center comes out almost clean.  When done, place on a wire rack to cool.

Recipe: Pumpkin Soup

  • 6 cups chicken stock
  • 1 ½ teaspoons salt
  • 4 cups pumpkin puree
  • 1 teaspoon chopped fresh parsley
  • 1 cup chopped onion
  • ½ teaspoon chopped fresh thyme
  • 1 clove garlic, minced
  • ½ cup heavy whipping cream
  • 5 whole black peppercorns

Heat stock, salt, pumpkin, onion, thyme, garlic, and peppercorns.  Bring to a boil; reduce heat to low, simmer for 30 minutes uncovered.  Puree the soup in small batches (1 cup at a time) using a food processor or blender.  Return to pan and bring to boil again.  Reduce heat to low, and simmer for another 30 minutes, uncovered.  Stir in heavy cream.  Pour into soup bowls and garnish with fresh parsley.