Halloween is tomorrow, keep your trick or treater free from sugar crashes by learning about best/worst choices as well as how to make a snack to curb sugar cravings!
Halloween is focused on candy! Not only does it hit your break room but it may be in abundance in your home! Ali Miller, registered dietitian and natural foods chef with Naturally Nourished is here to teach us about some sustainable tips for curbing sugar.
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So how much is too much?
Americans are drastically over consuming sugar at an average of 28 teaspoons of added sugar a day, way over the recommended limit of 6-9 teaspoons! This is easy to do with sugars finding their way into products that used to be sugar-free and I don’t mean artificially sweetened! Now days, breads, sauces, dressings, and virtually any processed food is drowned in sugar.
Why is too much sugar bad?
Primary concerns for health for too much sugar:
Cavities (chocolate is the best, doesn’t stick to the teeth)
ADHD/behavior (artificial colorants, flavors, sugar spikes)
Heart health (trans-fats “partially hydrogenated oils”)
Diabetes/Pre-diabetes (sweeteners and excess sugar that is not balanced)
Consider these numbers:
Three miniature Reese’s Peanut Butter Cups fill your belly with more sugar than a glazed doughnut
Half a pack of Skittles has more sugar than a scoop of Haagen-Dazs Cookies and Cream Ice Cream
Nine Twizzlers carry as many calories as a Wendy’s Double Stack Burger.
Best and Worst Candies:
Sugary Candy:
Airhead: made of sugar, artificial colorants, partially hydrogenated oils (trans fats)
Dum Dum sucker: these don’t have trans fats and since they are solid, you can prolong the amount of time eating them and you may not over eat them
Fun-sized:
Snickers vs. Milky Way just removing the dense carmel and nuts we are able to cut the calories in half!
Chocolate bars:
Dark chocolate bar is best: if greater than 70% cacoa it will have antioxidants and promote a healthy heart as well as muscle relaxation with magnesium
Chocolate peanut butter:
Peanut butter cups vs. Peanut butter M&Ms: get the crunch and peanut butter flavor from real nuts which won’t have the trans fats
Tips for eating Halloween candy in balance
Ration the candy!
Brush before candy!
Get rid of the excess!
Create conditions for candy eating: time/place/other food consumed
Keep other sugary foods out!
*Check out our facebook page: www.facebook.com/alimillerRD for up to date nutrition information, free recipes, and wellness tips!
Carrot Almond Nut Balls
Ali Miller, RD, LD
Naturally Nourished
Naturally Nourished Tip: Coconut oil, a medium chain fatty acid, can rev up your daily caloric burn and aid in weight loss. It also has been shown to improve the ratio of good cholesterol (HDL) to bad cholesterol (LDL). Coconut oil is rich in antioxidants and has anti-inflammatory properties. It is anti-fungal, antiviral, and antibacterial with the active compound Lauric acid, which is believed to fight infections. Although very healthy, it is still considered a fat and at 120 calories per tablespoon- consume in moderation
These are an energy & nutrient-packed snack ball great for pre- or post-workout.
Serves 10
Ingredients:
1 cup raw almonds
1/2 cup rolled oats
1 tsp cinnamon
1/4 cup baby carrots
1 Tbsp unsweetened shredded coconut
1½ Tbsp maple syrup
1 Tbsp coconut oil*, melted
1/2 teaspoon vanilla extract
1 Tbsp raisins, chopped
*coconut oil is available in the baking/spice or natural foods section of many major grocery stores
Instructions:
Combine almonds & oats in a food processor and pulse until almost flour consistency. Add carrots and process until finely chopped and incorporate. Add remaining ingredients except raisins and process until dough comes together and almost forms a ball in the food processor. Transfer mixture to a small bowl and fold in chopped raisins. Roll into balls. Keep refrigerated for one week, or in freezer for up to 3 months.
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