A Few Tricks & Better Treats This Halloween

This is an article I wrote for Macaroni Kid in October, I had intended to upload it at that time, but...well, I guess I got a little (read: a lot) distracted!

Halloween can be scary. There are witches and ghouls and life-sized spiders (sorry my arachnaphobic friends), but what's really chilling is the colossal amount of sugar our kids will ingest in a matter of hours. It's estimated kids will consume upwards of 3,000 calories from Halloween candy alone! And let's not exclude parents, who will enjoy more than 1,700 calories from candy this year. The list of negative effects from sugar is lengthy, from headaches to obesity to inflammation, but it's Halloween for crying out loud, can't we just let it go this one day?? In the past, I've thrown up my hands along with a white flag and thanked the stars it's only once a year. But now, like many other families, we are on an eating plan that eliminates most standard treats, so unfortunately my white flag days are over. Here are some ideas that have helped us get through this candy-centric holiday with surprising happiness and satisfaction.

We'll start with the bad news, but I promise we'll end on a high note. So let's dig in and review ingredients to avoid. This is not a comprehensive list, but addresses the biggies you'll find in many of the classic candy brands.

• Artificial coloring:  Listed on labels like Blue #1 and Red #40, these have been linked to hyperactivity, allergic reactions and tumor growth and are banned in many other parts of the world.
• Artificial flavoring:  Think lots and lots of chemicals - up to 2,000 - made in a lab that can cause a variety of side effects from allergic reactions to GI irritation.
• High fructose corn syrup:  Many of us are aware of this awful ingredient, it can contribute to diabetes, liver and immune system issues, the aging process (gasp!) and inflammation. The food industry has caught on and HFCS now goes by many other names, see if you recognize any of these on your ingredient labels.
• Hydrogenated oils:  Partially hydrogenated fat molecules have trans fats which can increase your risk of developing heart disease and stroke. It's also associated with a higher risk of developing type 2 diabetes.
• GMOs:  The jury is still out on just how much we should worry about genetically modified organisms, but some studies suggest it might be good to steer clear for now. Most corn, soy and sugar beets in the US are genetically modified and these ingredients find themselves in most sweet treats. Check out the Non-GMO Project for more info.
• Artificial sweeteners:  These sweet tasting chemical concoctions have been linked to weight gain (not loss) and a number of other serious health concerns. Honestly, it's better to just have the darn sugar.

Now that we've ruled out most of what we know and love, what can we buy? Here are a few healthier candy and non-candy alternatives that do not disappoint in flavor:

• Candy alternatives:
  • Because one of the founders has food allergies, YumEarth makes lots of fun candy that is free from 8 of the major allergens and a lot of other junk. And for a limited time, they're offering some cool Halloween treats.
  • I'll tell you a secret about Little Secrets, they make killer candy coated chocolates. Fair trade chocolate, no artificial dyes, no corn syrup and a non-GMO certification in progress…sorry M&Ms, it's not you, it's us. Wait, maybe it is you.
  • Panda licorice is better (like waaaay better) than all that other Red #40 filled stuff. Halloween or not, you may never go back.
  • Free2b's facility is free from peanuts, tree nuts, dairy, gluten, soy, eggs, corn, sesame, coconut, mustard, fish and shellfish, which makes it a great for almost all kiddos. Snag this Bag O Treats that includes two kinds of Sun Cups.
  • After their parents told them they can't have their favorite chocolate, two brothers came together to make chocolate candy without all the no-nos. And we're so glad they did. UNREAL delivers the flavor sans junk. Choose from peanut butter cups or candy "gems" for Halloween, or why not try both?
  • Not sure what you want? If you like to browse, Natural Candy Store is your place. They provide a great online shopping experience with no artificial colors or dyes, artificial flavors, artificial sweeteners, preservatives or hydrogenated oils in any of the products. Stress free online shopping? I'm in!
• Non-candy food options
  • Look for natural fruit leathers that are 100% fruit. Grab the larger variety packs to save some moolah.
  • For a natural, one ingredient sweet treat, honey sticks are a great choice. Try for local, organic and raw if possible (check your local farmers market).
  • Lara bars come in mini sizes, which are perfect to hand out to trick or treaters. And no guilt when you eat all the leftovers.Non-food options
• Non-food options:
  • More and more kids are suffering from food allergies and/or sensitivities these days, so nonfood options allow all kids to be included in the fun. Display a teal pumpkin to let kids know you're offering nonfood treats. Check out the Teal Pumpkin Project to find out more.
  • Tattoos, play dough, bouncy balls, pencils, little notepads, stickers, wiki sticks are all good choices.  Amazon has you covered as do the Target dollar bins. I recommend avoiding plastic if possible because that's about the last thing our environment needs now.

There's still a very good chance you'll end up with buckets full of candy. And that's OK. Here are a couple of strategies you can use to clear it out:

• Switch Witch:  This has been nothing short of awesome for us. We leave our son's stash out the night of Halloween, then the Switch Witch comes and takes the candy in exchange for a little gift. What happens to her teeth is between her and her dentist, right?
• Charity:  If you think your kids could and would understand the idea of charity (perhaps a good time to introduce?), there are some organizations like Soldier's Angels that will happily accept what you've got. The Halloween Candy Buyback may even give you something in exchange for the goods. And you can always check with local food banks or homeless shelters.

Don't worry, we've got this. Any step in the right direction is a great step. In fact, taking small steps towards a healthy lifestyle is better for sustainability than changing everything all at once. So exchange the Butterfinger for something a bit more natural and we'll worry about the steamed veggies later.

26 things

Very few of us can watch a health related documentary, become a vegan triathlete and never look back.  Most of us do better when we take it one step at a time.  But let's face it, one step at a time is So. Dang. Boring.  You don't get that WOW factor of losing 40 pounds in 2 weeks, turning a relationship around overnight or running your first marathon next Saturday.  People watch The Biggest Loser, not I Took It Real Slow (although if C-SPAN is looking for some new programming...) because witnessing someone lose 100 pounds over the course of a TV season is edge-of-your-seat exciting and to many, inspiring and motivating.  But, there are (more than) a few flaws with that approach.  Most of us cannot put our life on hold for 4-6 months and dedicate all day, every day to losing weight or fixing whatever ails us, nor can we afford a full time personal trainer and chef.  But let's say you can give half a year and half a million to get this done...then what??  What happens after you go back to the real world?  After your trainer and chef leave and your kids want to play with you and your boss would like you to punch in again.  Then what?  You might ride the wave and keep it up for a while, but likely you will slowly drift back to where you started.  Why?  It's not sustainable.  You've probably heard the term sustainable before.  And by probably, I mean you've absolutely and positively heard it.  It is a popular word these days - environment, stress levels, work schedule, product quality - and there's a reason for that.  It's important.  If something isn't sustainable, it can't keep going.  

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sus·tain·a·ble

səˈstānəb(ə)l/

adjective

able to be maintained at a certain rate or level.

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So, what do you do?  You make changes at a rate that is sustainable.  This will be different for everyone, and even for you, the rate at which you are able to make sustainable changes will vary depending on season, workload, family commitments, vacation, school and a million other things.  Below is a list of 26 things.  These are small changes you can make to steer yourself in the direction of a healthier and happier life.  Why 26?  If you make one of these changes every two weeks, in one year, you will have made 26 changes, which is amazing!  

You don't need to go in any particular order and for crying out loud, yes, please do add to the list.  Customize it like crazy, yo.  Set calendar reminders for every two weeks and choose a new change.  Print and post the list somewhere handy so you look at it often, then cross off changes as you make them.  Isn't crossing stuff off a list so satisfying??  It's almost reason alone to do something.  And it might help when you have those days (and you will have those days) where you haven't noticed one lick of change and wonder why you're sticking with this plan at all.  Another option might be to list the symptoms, issues and concerns you're experiencing now and compare that to how you feel in 3 months, 6 months and/or a year.  It's easy to forget what was wrong last summer if it's not wrong now (oh yeah, I was having difficulty sleeping and some joint pain...not anymore!).

With that, I give you my list:

• Take 10 deep breaths each morning
• Drink one extra glass of water each day
• Walk 10 minutes a few times per week
• Chew your food (20 times each bite)
• Enjoy one meatless meal per week
• Eat one vegetable every day
• Eat one fresh fruit every day

• Call or text an old friend
• Better yet, meet that friend for coffee or lunch
• Help someone (doesn't have to be complex, holding the door for someone is a wonderful thing)
• Find a reason to laugh
• Exchange one of your bathroom products for something more natural
• Get outside a couple times per week

• Take 5 minutes a day for yourself (if you already take 5, try to take 10)
• Reduce alcoholic drinks per day or week by just one
• Exchange a sugary food for a piece of fruit
• Avoid electronics 30 minutes before bed
• Exchange white bread for whole wheat bread or white pasta for whole wheat pasta
• Use your commute time to listen to an informative blog or listen to a book on a topic that interests you
• Cook one meal more per week at home than you are currently 
• Read 10 minutes each day
• Exchange a soda or sweetened beverage for water, coconut water or tea

• Take a social media break one day a week
• Take the stairs instead of elevator or escalator
• Pack your lunch instead of purchasing it (you'll probably save money AND eat healthier!)
• Try a non-dairy milk (I like almond, cashew and coconut, but there are many to choose from)

Have you made a change that didn't make my list?  I'd love to hear what worked for you, please feel free to comment below.

Happy Slow Yet Powerful Changing!