Sugar, Sugar, Sugar

Happy Halloween! Today, for many children, is the sweetest day of the year–literally!

Children, dressed up in their favorite costumes, will go trick-or-treating and return home bouncing off the walls. That is not a surprise when we look at the nutrition labels in their little (or, more likely, overflowing) bags of goodies that can be enough to make a mom— not to mention their dentist, for that matter—want to cry.

The link between sugar and kids behaving badly or just wild, has been talked about for years.  Just ask most moms and we can give you evidence (this may be one reason many schools have banned sugary  treats.  Scientific studies haven’t been concrete however, Researchers in Australia did find that adolescents eating a “Western” diet, including fast, processed, and high-sugar foods, had more ADHD than those who ate a “healthy” diet, rich in fresh fruits and vegetables, whole grains and fish.[i]

That’s enough evidence to show that kids are better off without too much sugar. Halloween is a special day but here are some nutrition facts to keep in mind on a few popular trick-or-treat items:

Kit Kat (mini)
Calories: 210
Fat: 11g
Sugars: 21g

Watermelon Jolly Rancher: (three)
Calories: 70
Total fat: 0g
Sugars: 11 g.

Snickers (mini)
Calories: 45
Total fat: 0.8g
Sugars: 4.5g

Milky Way’s chocolate bar (mini)
Calories: 190
Total Fat: 8g
Sugars: 25g

Peanut M&M’s (regular packet)
Calories: 250
Fat: 13g
Sugars: 25g

Chocolate, I admit a favorite of mine, can carry some high numbers and cutting sugar can be easier with hard candies.  Some ways to cut down sugar overload is to set aside a smaller amount of candy for the kids and then donate the rest to the soldiers who are serving overseas.  We have done that and it is a great opportunity for kids to experience giving back.
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[i]Howard AL, Robinson M, Smith GJ, Ambrosini GL, Piek JP, Oddy WH. ADHD is associated with a “Western” dietary pattern in adolescents. J Atten Disord. 2011 Jul;15(5):403-11. Epub 2010 Jul 14.

Health Talk "Avoiding Colds and Flu This Winter"

The Cold and Flu Season is back again and runs primarily from November through April. CDC statistics reveal that the highest incidences of flu occur between January and March, so this is a good time to review the benefits of a natural prevention and treatment program. A good place to start is by reviewing the efficacy of the flu vaccine ...

Please join me tonight, Tuesday 10-29-13 at 8:45 PM Eastern / 7:45 Central time for a discussion about  "Avoiding Colds and Flu This Winter".  The guest speaker is Frank Painter, D.C.

The dial-in number is: 

(212) 990-8000    pin  6262#

If you miss tonight's call, send me a message and I can give you the replay information.

Frank M. Painter, D.C.

Dr. Painter is a respected Chiropractor, dedicated to his patients and to continued research for optimal health.  He has been a volunteer webmaster for the LINKS section of Chiro.Org since 1996, the world's largest, and most-visited non-commercial chiropractic website.   He now maintains several other sections about Nutrition,   Chiropractic Research,   Pediatrics,   Alternative Medicine,  Case Studies,   Clinical Documentation,   Radiology,   and Acupuncture. 

Lunch or After School Snack Ideas with a Halloween Twist

Here are some fun, yet healthy, lunch or after school snack ideas with a little twist for Fall and Halloween.  Have some ideas of your own... post them in the comments.

Eye Balls on a Log...

swap traditional peanut butter and raisins for cream cheese and sliced olives or jalapenos.






Sliced Strawberries and Cream Cheese becomes....

Red Monster Sandwich










Sliced Banana with coconut on a graham cracker with Nutella can become...

Monster Eyes over chocolate on a graham cracker.

Healthy Recipe: Kale Salad with Avocado and Pine Nuts

Kale is one of those green vegetables that you might not turn to initially but it is action packed nutritionally.  Kale is very high in beta carotene, vitamin K, vitamin C, and rich in calcium. Kale is a source of two carotenoids, lutein and zeaxanthin.  Packed with healthy vitamins and minerals, this sweet salad offers fresh flavor and major nutrition. These delicious, natural superfoods can not only help improve your whole body health, but they can create a wonderfully satisfying salad as well.

This light, clean dish makes a perfect complement to a warm home cooked dinner. Serve with a grilled protein and roasted red potatoes for a warm, nourishing dinner for you and your family.

You’ll need
1 bunch washed kale
1 large avocado
1 medium mango
1/3 cup pine nuts
2 Tbsp olive oil
2 tsp lemon juice
Salt and black pepper to taste

In a small, ungreased pan, toast pine nuts over medium heat. Toss lightly until golden brown. Rip washed kale into bite sized pieces (or chop into fine shreds for a slaw texture depending on preference). Slice mango and avocado into small, broad pieces to highlight color. Combine all ingredients in a large mixing bowl. Toss, cover and refrigerate for at least 30 minutes to allow time for flavors to blend.

Harley Pasternak Recommends Lunges for Killer Legs

Forward Lunge, Reverse Lunge, Lateral Lunge, and Skater Lunge... 

Did you know there are multiple lunges that target different areas of your body?  According to "A-list" celebrity trainer Harley Pasternak, lunges are great for killer legs.  In a recent article in People, Harley explained that some people with knee issues have difficulty with forward lunges but can do reverse lunges without any problem.  He recommends lateral lunges for inner thighs and hips and says skater lunges will make your glutes hurt for days... (remember hearing "no pain, no gain")!

Harley said if he had to pick one lower body exercise that lunges would be his #1 favorite pick because they are simple and versatile.  "When done properly, a good lunge hits the front of your thighs, butt and hamstrings with amazing balance."

So, my challenge to myself and you this week is to add some lunges to our program this week and if you don't have a workout program... try some walking lunges and build from there.

You can read Harley's full article here, including several short "how to" videos by Harley himself.

Harley Pasternak, best selling fitness & diet author, has trained some of the hottest "A-list" celebrities, including Halle Berry, Lady Gaga, Megan Fox, Kanye West, Bono and Alicia Keys.  Harley has recently partnered with Shaklee in promoting Shaklee 180 as a way to smart way to achieve weight loss goals and maintain them.