Dear Reader ::

With the holidays quickly approaching, fall is a great time to build healthy habits for your family! One quick and easy way to do this it to pack fruits and veggies in your child's lunch each day. Or, take a walk around your neighborhood and gather some fun autumn leaves with your family.

You can still enjoy all of your favorite holiday foods, but try to eat smaller portions, or bring a healthy food item to a holiday potluck to avoid packing on those extra pounds.

Have a great holiday season!

Sincerely,
Kalee, Registered Dietitian and Be Healthy program leader

In This Issue ::

Healthy Trick or Treating

Scrumptious Sweet Potato Casserole

Fun Fall Activities

Sneaky Foods that Break the Diet

Little Tips for Little Ones ::

Healthy Trick or Treating

Here are some ideas for a healthier Halloween:

Make sure your child has a healthy meal BEFORE trick or treating.
(This will prevent your child from eating too many treats)

Set a number of treats your child is allowed to have.
(e.g., one while they trick or treat and one at home)

Give out healthier options.
(granola bars, cereal, raisins, nuts or non-food items)

Make sure children brush their teeth after enjoying their treats!

Always make sure treats are tightly wrapped or sealed.

Choose a trick or treat bag size that's appropriate for your child's age.
(Once the bag is full, it's time to go home!)

Check out these websites for more info on healthy and safe trick or treating:

http://www.redcross.org/services/hss/tips/october/octtips.html

http://healthnews.uc.edu/news/?/5710/

Fun Fall Activities ::

Enjoy the cooler fall weather and head outdoors! Try walking around a pumpkin patch, trick or treating, or strolling through the neighborhood to gather leaves.

To keep from gaining weight during the holidays, aim to exercise at least 30 minutes most days. Exercise will not only help you burn more calories and drop pounds, but it can also decrease your holiday stress and improve your mood. To challenge different muscle groups, try to do a variety of activities each week.

For more ideas about fun activities this fall, visit the SD Parks & Rec website.

Weight Loss Tips ::

Watch out for these Sneaky Foods!

Here are some common foods that can break a healthy diet:
Salad Dressing - Nothing feels as healthy as a salad, but if it's drowned in dressing, it's probably high in fat. Double check the label before buying and try to cut back on how much dressing goes on your salad. If you order a salad at a restaurant, make sure to ask for the dressing on the side.

Granola Bars - These can be a very healthy snack, but some brands are packed with sugar and heavily processed. Look for all natural brands and check the sugar content.

Juice - They may be full of vitamins but they are frequently filled with sugar and calories. Make sure you buy 100% juice.

Recipe of the Month ::

Scrumptious Sweet Potato Casserole

Here is a healthy twist on a holiday favorite!

Prep time: 30 minutes
Cook time: 35 minutes

You will need:
2 ½ lbs sweet potatoes
2 large eggs
1 tablespoon canola oil
1 tablespoon honey
½ cup lowfat milk
1 tablespoon grated orange zest
1 teaspoon vanilla extract
½ teaspoon salt

How to make:

Peel sweet potatoes and cut into 2 inch chunks. Place potatoes in large saucepan and cover with salted water, bringing them to a boil. Cover and cook over medium heat for 10-15 minutes, until they are tender. Drain them well and mash them using a fork or potato masher. In a separate bowl, whisk eggs, oil, and honey. Add mashed sweet potatoes and mix well. Stir in milk, orange zest, vanilla and salt. Spread the mixture into a greased baking pan and bake for 35 minutes. Top with brown sugar and nuts if desired and serve!!!

Serves 10

Nutrition Info: 190 calories, 2 g fat, 4 g fiber, 2 g protein

Check out other healthy recipes at the sites listed below:

http://www.foodfit.com/

http://www.mayoclinic.com/health/holiday-recipes/NU00645

To Learn More... ::

Got a story idea for The Weigh-In? Send us an email!

To learn more about our Be Healthy! weight loss program, visit the Be Healthy webpage or call 1-800-500-6411 today!

Healthy Trick or Treating Scrumptious Sweet Potato Casserole

Fun Fall Activities

Sneaky Foods that Break the Diet

Healthy Trick or Treating

Scrumptious Sweet Potato Casserole