HELP! It's Halloween!

If the thought of a day dedicated to candy makes you nervous, relax. I promise with a little strategizing, you can make it through the holiday without raiding your kid's candy supply—or eating your weight in fun-size chocolate bars.

Here’s my most important tip: don’t buy your Halloween candy until October 30th. If you stock up in advance, you’re almost guaranteed to sneak a piece (or ten) here and there. To minimize temptation, pick up varieties that you don’t personally love. If you’re a chocoholic, buy lollypops, Skittles, or Sweetarts to hand out at your house.

Try to follow these additional tips as well...

• Start the day with an invigorating cardio workout — at least 45 minutes of brisk walking, jogging, or aerobics. Exercising will allow you a little wiggle room for extra candy calories and put you in the right mindset to make healthy choices throughout the day.


• Move on to a protein-rich breakfast, such as an egg white omelet stuffed with mushrooms, spinach, and tomatoes. Starting the day with a filling, protein-heavy meal helps you control your appetite later in the day, so you’re less likely to go off the deep end…and land in a pit of Halloween candy!


• Have a fiber-rich dinner BEFORE you open up the candy bags for trick-or-treaters. My recommendation is a hearty bowl of turkey-bean chili and a giant tossed salad on the side. You’ll feel STUFFED with healthy calories so you won’t be as likely to go overboard with the treats.


• If you have young kids, volunteer to be the parent who takes the group out trick-or-treating. You’ll burn calories traipsing all over the neighborhood and avoid the lure of the candy bowl.


• Plan your sugary splurges in advance. Make it really specific—maybe you decide to have 3 fun-size chocolate bars or 2 peanut butter cups (or whatever candies you love most). If you have a plan, you’re more likely to stay in control. And definitely wait to enjoy your candy until AFTER dinner. You’ll have it to look forward to all day, and that anticipation can help keep you on the straight and narrow. This way, you don’t open up the flood gates early on and find yourself popping piece after piece of chocolate all day long.


• Enjoy other aspects of the holiday besides the candy hoarding. Rent a couple of scary movies and watch them with family or friends. My son Cole, a huge fan of horror flicks, recommends The Shining and Autopsy. He also loves watching Misery. (That movie freaks me out. I had the chance to meet Kathy Bates a few weeks ago at NBC, and I actually told her that!)


• If you wind up with leftover candy in the house, get rid of it the very next day. Bring it to the office, gift wrap small bags for the postman, garbage crew, or donate the whole stash to a senior center, homeless center, or charity for distribution at special occasions.

Halloween is all about FUN! And a little extra structure can help you enjoy the spooky festivities (and a little candy) without ending up in a sugar coma. I’ll be splurging too—I always steal a pack or 2 of peanut M&Ms from my kids’ stash (shhh…don’t tell them).

Lunch Box Lessons...Kid-Tested & Parent-Approved!

Keep your kids’ lunch boxes fresh and fun this fall with a few tasty meal ideas that pack in plenty of good nutrition.

My general formula for building a healthy lunch box calls for including 3 things:

1. PROTEIN ITEM
2. PRODUCE
3. FUN SNACK/TREAT

The protein entree is always the trickiest, so here are some creative suggestions to inspire you:

For hot entrees, pick up a good quality thermos that will keep hot foods at a safe temperature until lunch time. Try…

• Hearty Soup: lentil, black bean, chicken noodle, chicken and rice, & minestrone


• Pasta: whole grain penne or macaroni with marinara sauce and shredded part-skim mozzarella cheese


• Mexican: Leftover taco meat or chili and you can send with a side bag of tortilla chips


• Dinner Leftovers: This is a popular lunch choice at my house. I’ll pack up turkey chili, casseroles, meatballs, or any other leftovers. I love this because I save time prepping lunches and clean out my fridge at the same time!

When it comes to cold entrees, to keep your child’s food safe you’ll need to be EXTRA diligent about keeping things cool. I recommend packing two freezer packs; you can also use a frozen water bottle as your second ice pack. Some interesting cold protein entrees include:

• Sandwich Sushi Roll: Layer a whole grain tortilla or wrap with turkey and cheese or your child’s favorite sandwich fillings, roll it up, and cut into rounds like sushi


• Hummus + Dippers: Pack a container of hummus along with baggies of whole-grain crackers and vegetable dippers (bell pepper sticks, baby carrots, cukes, etc.)


• Yogurt + Toppers: Pack a nonfat yogurt and separate containers or baggies with chopped fruit and healthy, whole-grain cereal for layering on top


• Pasta Salad: Mix up a healthy pasta salad with whole grain rotini, penne or bowties, any protein (chicken, light tuna, turkey) and chopped veggies (carrots, grape tomatoes, bell peppers, cucumbers) and toss with light vinaigrette dressing

Then, get your kids involved in the process. Together make a list of a few *protein choices, *produce options, and *fun snacks that they like, and then let your kids mix & match from each list to create their lunch on any given day.

And if you’re look for some interesting healthy snack ideas, check out my recent Today show segment featuring new products that make great lunch box treats!

Energy-Boosting Breakfasts

Though mornings can be crazy, I can’t emphasize enough the importance of taking a few minutes to start your day with a healthy, balanced breakfast. A solid morning meal helps refuel your body after a night of rest, satisfies your appetite so you’re less likely to graze later, and primes you to make healthy food choices throughout the rest of the day.

But not all breakfasts have the same fill power. Research has consistently shown that including protein at breakfast is critical when it comes to weight loss. Eating a substantial, protein-rich meal in the AM helps to fill you up and keep you full, so you end up eating less during the afternoon and evening hours. A study published in the International Journal of Obesity found that dieters who dined on eggs lost more weight and reported more energy than those who had a carby bagel breakfast with the same calorie count.

Here are 8 creative, protein-packed meals to get your day started on the right foot.

• Waffles with Ricotta and Peaches: Top a whole grain waffle with ½ cup part-skim ricotta cheese and 1 sliced peach. (When peaches are no longer in season, feel free to substitute canned peaches or ½ cup crushed pineapple; always choose fruit that’s canned its own juice rather than syrup.) The creamy ricotta cheese provides protein and calcium.
300 calories, 15 g protein, 13 g fat, 38 g carb, 6 g fiber

• Quinoa-Yogurt Parfait: Quinoa is higher in protein than most whole grains, so it’s a great addition at breakfast. Layer together ½ cup cooked quinoa with a 6-ounce container of nonfat yogurt, 1 small chopped apple, and a dash of cinnamon.
315 calories, 20 g protein, 2 g fat, 55 g carb, 7 g fiber

• Breakfast BLT: Here’s a healthier version of a classic sandwich. Toast a whole grain English muffin and use it as the base for your open-faced breakfast sandwich. Top each half with a thin spread of low-fat mayo, a slice of warmed Canadian bacon (a lean, heart-smart replacement for fatty pork bacon), and plenty of lettuce and sliced tomato. You can also swap out the Canadian bacon for 4 strips of turkey bacon if you like.
205 calories, 16 g protein, 4 g fat, 30 g carb, 3 g fiber

• Greek Yogurt with Fruit: Greek yogurt has twice as much protein as traditional yogurt, so it’s the perfect base for a substantial morning meal. Enjoy a 6-ounce container of nonfat Greek yogurt (plain or flavored) topped with 1 tablespoon chopped, toasted nuts (walnuts, almonds, pecans, or any other variety), and add a banana, orange, half a grapefruit, or another piece of fruit on the side.
220-260 calories, 18-22 g protein, 5 g fat, 25-38 g carb, 3 g fiber

• Berry Protein Smoothie: Combine ½ cup skim milk or soy milk, a 6-ounce container nonfat vanilla yogurt, ¾ cup fresh or frozen berries, and a few ice cubes in a blender. If you like, toss in a scoop of protein powder for an extra hit of protein.
Without protein powder: 210 calories, 21 g protein, 0 g fat, 31 g carb, 3 g fiber (**1 scoop protein powder adds 20-25 g protein)

• Cinnamon Cottage Cheese with Sliced Apple: Sprinkle ¾ cup nonfat or low-fat cottage cheese with cinnamon and serve with 1 sliced apple for scooping. The cottage cheese is heavy on protein and light on artery-clogging fat, and a sprinkling of cinnamon helps jazz up the taste.
250 calories, 25 g protein, 2 g fat, 36 g carb, 5 g fiber

• Spinach-Cheese Egg Scramble: Give your morning eggs a nutrition makeover! Sauté a few handfuls of baby spinach in oil spray, then add in 1 whole egg whipped with 2 to 3 egg whites. (I use mostly egg whites to cut back on the saturated fat and calories and bump up the protein.) Sprinkle with ¼ cup shredded reduced-fat cheese and scramble away! Enjoy with a whole grapefruit alongside.
330 calories, 29 g protein, 11 g fat, 32 g carb, 7 g fiber

• Garden Veggie Omelet: Whip up an omelet with 1 whole egg 2 to 3 egg whites, and stuff it full of your favorite veggies, like spinach, onion, tomatoes, peppers, mushrooms, even zucchini…plus any seasonings you like. This time of year, I like to mix in plenty of chopped basil, too. Enjoy with a piece of toast spread with a teaspoon of almond, cashew, or peanut butter for healthy fat. If you prefer, substitute a piece of fruit or 1 cup fresh fruit salad for the toast.
280 calories, 27 g protein, 9 g fat, 26 g carb, 5 g fiber

Great Gadgets & Gear for a Healthy Summer

I scoured stores and websites for the best gadgets to help you shape up, eat well, and stay hydrated all summer long. Here’s to a safe, healthy summer!

Yonanas Frozen Treat Maker ($49.95 at yonanas.com or Bed Bath Beyond)
This clever machine turns frozen bananas and other nutrient-rich fruits into a soft serve dessert. The creamy product contains about 100 cals per ½ cup (similar stats to most light ice creams and frozen yogurts). It’s an all-natural treat and a great non-dairy frozen dessert option for people with dairy allergies or lactose intolerance.

Fire Wire Flexible Kebabs ($19.99 for set of 4 at qvc.com)
I love kebabs because you can load them up with veggies and lean proteins like chicken and shrimp on the grill…and the Fire Wires are a smarter, less messy version of traditional skewers. They’re made with flexible stainless steel wire, which makes it possible to marinate the kebabs in a round bowl or ziptop bag. Their bendable construction also enables you to efficiently use grill space, and they’re over-sized to accommodate large volumes of food to feed a crowd. Perfect for summer BBQs!

Cast Iron Garlic Roaster ($15.00 at Sur La Table)
I love roasted garlic for its rich flavor and health benefits. This tool enables you to easily make roasted garlic on the grill or in the oven. Simply slice off the top of a whole head of garlic and pop it into the roaster. Then spray the cut side with olive oil, season as desired, and roast for about an hour. Soft, sweet roasted garlic is a tasty addition to pasta dishes, turkey burgers, hummus, salad dressings, and marinades.

Adidas “ClimaCool Ride” Sneakers ($90.00 at adidas.com)
The perfect summer shoe for runners, these kicks are made with a specially ventilated fabric that helps keep your feet cooler and drier…and may even help prevent stinky feet! Lightweight and flexible, these sneakers come in more than 25 different vibrant color combos for men and women.

The North Face Stow-n-Go High Impact Sports Bra ($35.00 at thenorthface.com).
The North Face claims this bra was inspired by their customers who were tired of storing junk—everything from bagels to battery packs—in their undergarments. Their solution? This specially designed bra with an outer pocket in the front-center for storing keys, fuel, cash, credit cards, iPods…you name it!

SPIbelt ($16.95 and up at spibelt.com)
For those of you who weren’t digging the bra, here’s another convenient way to store your stuff while working out. The SPIbelt is a smaller, sleeker version of the frumpy fanny pack of the ‘90s. It’s available in adult and kid sizes in a variety of colors, and it stretches out to handle a lot of gear. Water-resistant versions are also available—great for the beach, pool, or water parks.

Rubbermaid “Filter Fresh” Water Bottle ($9.99 at rubbermaid.com)
With the hot summer months in full swing, it is essential to stay hydrated. This brand new bottle from Rubbermaid has a filter built into the cap to remove chlorine and other large sediment particles from tap water. Carry this BPA free-bottle with you to ensure you’ll have great tasting, refreshing water from almost any location, including dingy water fountains and sinks at parks and campsites.

Nike+ SportWatch GPS ($199 at nike.com)
This high-tech, full-featured gadget is geared towards serious runners who are willing to splurge. Utilizing GPS technology, the watch records distance, pace, elapsed time, elevation and calories burned during your run. Here's the cool part: After your workout, connect the watch directly to your computer’s USB port to upload your stats to nikeplus.com. You can even share your runs on Facebook and Twitter so friends can cheer you on!

Aquasana Shower Filtration System ($67.99 at aquasana.com)
Here’s another practical gadget to consider (especially if you’ve been relying on 3-a-day cold showers to beat the heat). The Aquasana system removes up to 91% of the chlorine and reduced synthetic chemicals in your shower water, in addition to enhancing pH balance. Using cleaner, fresher water that’s low in chlorine may help you achieve softer skin and hair.

Katadyn MyBottle Purifier ($49.95 at katadyn.com)
The MyBottle incorporates a highly advanced water filtration system that removes microorganisms, such as bacteria and viruses, and reduces chemicals. Unlike the Rubbermaid, this unit makes untreated water from natural sources like streams and lakes SAFE for consumption. It’s also the only EPA registered bottle purification system available. A smart investment for hikers, campers, and outdoorsmen!

Sherpani “Meta 4” Gym/Yoga Bag ($79.95 at sherpani.com)
This large, roomy duffle bag comes in fun color combos and provides ample space for all your workout gear. One of my favorite features: an interior “wet pocket” for damp, sweaty gym clothes, so they don’t mucky up your clean items. It’s definitely a splurge, but it could be a great gift option for the hardcore gym rats in your life.

Summer Cocktails Get Skinny!

For most of us, summer symbolizes a time of relaxation. Beautiful weather, breezy t-shirts and flip flops, piña coladas on the beach....wait, stop right there! Did you know a large piña colada, made with fattening cream of coconut, can tip the scales at over 600 calories? Another poolside favorite, the frozen margarita, can easily pack in 400 to 500 calories per glass…yikes! The stream of sugar and empty calories from these drinks can hurt just as much as a stinging sunburn.

But you can relax (and have a cocktail!), because there are plenty of slimming sippers; it's just a matter of being a bit strategic. When you’re out at a bar or restaurant, opt for skinny yet refreshing drinks like a glass of wine (120 calories), light beer (100 calories), glass of fruity sangria (150 calories), or a shot of vodka with a splash of cranberry juice and club soda (100 calories). Or, become your own bartender and whip up fun, skinny cocktails at home—you’ll save major cash and calories! By minimizing sugary mixers and syrups and sipping slowly, you can still enjoy a festive mixed drink or two without going overboard. Here are two of my own favorite low-sugar cocktail creations, which both clock in at well under 200 calories. These light and luscious drinks take the edge off ....without putting weight on!

Blueberry Mojito

½ cup blueberries (fresh or thawed from frozen)
8 to 10 mint leaves
1 ounce lime juice
1 teaspoon sugar (omit for a lower-calorie drink)
1.5 ounces light rum
½ cup crushed ice
Club soda

Muddle the blueberries, mint, lime juice, and sugar in the bottom of a glass. Pour in the rum, add the crushed ice and stir. Top with a generous splash of club soda.

164 calories (148 calories without sugar)

Grapefruit Fizzer
1.5 ounces gin
3 ounces ruby red or pink grapefruit juice
2 ounces club soda
Lime wedge

Pour the gin, grapefruit juice, and club soda in a glass over ice and stir. Squeeze the lime wedge into the drink.

134 calories

The Perfect Summer Salad

Quinoa-Chickpea Tabouleh

Tabouleh is a Middle Eastern salad made with cous cous or bulgur, tomatoes, cucumber, and fresh herbs like parsley and mint. I substitute quinoa as the grain and add chickpeas to bump up the protein, transforming this traditional side-dish into a substantial, stand-alone meal. Quinoa is considered a whole grain, but it’s actually an edible seed that contains more protein that other starches. Toss in some beans and chopped veggies, and you’ve got a light, fresh vegetarian salad that delivers almost half of your daily recommended amount of heart-healthy fiber.

This vibrant dish is quick and easy to make and can be served room temperature or cold, making it the perfect meal for a hot summer day.

Makes 1 serving

¾ cup cooked quinoa (see Note)
½ cup chickpeas (from can, rinsed and drained)
½ cup chopped cucumber
½ cup grape or cherry tomatoes, quartered
Half a lemon, juiced
1 teaspoon olive oil
1 tablespoon chopped fresh parsley (optional)
Pinch of kosher salt (optional)
Pinch of black pepper

In a medium bowl combine the quinoa, chickpeas, cucumber, and tomatoes.

In a small bowl, prepare the dressing. Whisk together the lemon juice, olive oil, parsley (if using), salt (if using), and pepper.

Pour the dressing over the salad and toss together to coat evenly with the dressing.

Note: Here are my easy directions for cooking quinoa. Add 1 cups water and ½ cup thoroughly rinsed quinoa to a small saucepan (many packaged brands of quinoa are pre-rinsed; check the package label to be sure). Bring the water to a boil. Reduce the heat to low, cover the pan, and cook for about 15 minutes, or until all the water has been absorbed. Remove the pan from the heat, take off the cover, and allow to sit for 5 to 10 minutes before serving. Makes 1½ cups cooked quinoa (enough for two servings of the salad above).

NUTRITION INFORMATION
Calories – 370
Protein – 15 g
Total Fat – 10 g
Saturated Fat – 1 g
Cholesterol – 0 mg
Sodium – 440 mg
Carbohydrate – 58 g
Fiber – 12 g

Whole Grains for Better Blood Pressure

Diet plays an important role in controlling blood pressure, and while limiting salt is a critical first step, there are many other food changes you can make to get a handle on your numbers. We’ve known for years that vegetables, fruits, and low-fat dairy products help drive down blood pressure, but now whole grains are getting more attention for their beneficial effects on blood flow.

A 2010 study by UK researchers illustrates the dramatic effect swapping refined grains for their more nutritious whole grain counterparts can have on blood pressure. Over 200 middle-aged men and women who were overweight, but otherwise healthy, participated in the trial. One group of participants ate only refined grains like white bread and refined cereal (think corn flakes or toasted rice cereal). A second group replaced three daily servings of refined grains with two slices of whole wheat bread and one serving of whole grain cereal. The third group replaced three servings of refined grains with one slice of whole wheat bread and two servings of oats. Those in the whole grain groups achieved an average 6 mmHg drop in their systolic blood pressure, which is a remarkable improvement from just a single dietary change. The study authors estimate that this drop in blood pressure translates to a 25% reduction in incidence of cardiovascular disease and a 15% reduction in incidence of stroke. I find this research to be especially encouraging because the changes the study participants made are very easy for everyone to replicate at home.

On that note, here are some breakfast, lunch, and dinner options that feature whole grains and meet my criteria for healthy, blood pressure-lowering meals:

Breakfast
Meal 1: 1 cup whole grain cereal with 1 cup skim milk (or soy milk) with half a grapefruit
Meal 2: ½ cup dry oats prepared with water, topped with ¾ cup berries (or 1 sliced banana) and 1 tablespoon chopped walnuts

Lunch
Meal 1: Grilled chicken sandwich on 2 slices whole wheat bread with lettuce, tomato, and onion with a side of baby carrots
Meal 2: ½ cup cooked bulgur or quinoa mixed with ¾ cup chickpeas; chopped cucumber, tomato, and red onion; and a homemade vinaigrette made with 1 teaspoon olive oil and unlimited red wine vinegar or lemon juice

Dinner
Meal 1: Grilled salmon (or other fish) seasoned with lemon and herbs with ¾ cup brown rice and unlimited sautéed spinach
Meal 2: 1 cup whole wheat penne (or other pasta) tossed with 5 ounces cubed grilled chicken and unlimited sautéed zucchini and cherry tomatoes (cooked in 1 teaspoon olive oil)

Ready to learn more? Get more information on healthy habits that lower blood pressure and the best foods for managing hypertension.