I must admit I have mixed feelings towards halloween. On the one hand it comes during a most fabulous time of year, fall/autumn, which I love. A time when the weather is perfect and the leaves turning and falling are a reminder that change is always happening.
It’s a season that represents growth, abundance and gratitude. A time when we can stop a little after a busy summer, get cosy inside, spend time with loved ones in front of a the fire and be thankful. A chance to reflect inwards and reconnect.
It also represents the beginning of a period of many different celebratory gatherings with family and friends filled with fun that continues to the end of the year. So from all those perspectives I welcome it. But I don’t really love it.
I appreciate it as a part of the joy of this season and I see and enjoy the fun it brings to many. But I admit I am a little “bah humbug”.
I struggle to see the point of this specific holiday. I don’t particularly find the decorations appealing and as a Brit in the US I am a little baffled that the costumes don’t even need to be spooky! In the UK at least we had that rule (when I was a child anyway). But here it seems anything goes. My teens have been telly tubbies, cow angels, dinosaurs and all sorts! But my biggest hurdle to loving this event is the focus on excessive candy and sweets and not a lot else.
Basically the more sweets you collect the better!
But why is it a problem if we overindulge on candy just this one day?
Because it is never just this one day. We have created a million excuses to treat ourselves to donuts, ice cream, candy, soda, cookies and cake. From birthdays, to thanks giving, to post soccer matches, to religious celebrations, to family visiting, for a good test results, going to the cinema, to occupy small people on a long drive or simply because it's the weekend.
First things first. I am not anti-treats or indulgence. Not at all. I completely see the need and value in allowing life to be what it will be and throw caution to the wind. But we have to create boundaries and guidelines to keep things in balance. Especially for the kiddies. We can’t just say “everything in moderation” when we are not actively moderating and have no idea what our boundaries are because we don’t set them.
But there is a need to stop and take a peak at our sugar consumption however uncomfortable that might be, because it is getting a little out of control.
Some little stats
According to the CDC, in 2017–2018, the average daily intake of added sugars for children and young adults aged 2 to 19 years, was 17 teaspoons per day! Wowzers!
In the UK, the National Diet and Nutrition Survey found that sugar makes up 13.5% of 4 to 10-year-olds, and 14.1% of teenagers’ (11 to 18-year-olds) daily calorie intake respectively which is 3 x the suggested 30g (6 tsp) a day.
And I will just point out that this amount is not what you should aim for but a max amount. White sugar is not a required food. We get plenty of glucose from fresh foods which also provide other nutrients. So dont be thinking you “need” a little, like we need a little salt. We need ZERO white sugar.
On a positive note, and always wanting to empower you and not shock and depress you, there is consistent data showing that body weight changes correlate directly with sugar intake. And just by decreasing sugar intake by 5%, individuals were seen to lose an average of 0.80kg of their body weight.
Lets try something more creative this halloween
Try a few of these tips this year to maintain the fun but reduce your sugar
Start with the type of candy and sweets you buy.
Aim for the best you can afford and buy less of it. The goal with sugar is to minimize the blood glucose rush and subsequent fast drop that it causes. Look for fruit based gummies and lollipops instead of pure glucose. Or candy that has less sugar added or is sweetened with a plant based sugar like stevia or monkfruit that have less impact on blood glucose. Or look for treats with other natural sugars like honey, maple syrup and coconut sugar that come with additional nutrients.
Chocolate is my preference over candy. Because it has the additional benefit of containing fat and protein and also fibre if nuts or seeds are added. These elements help slow down the release of sugar into the blood stream. It also has the bonus of starting life from the cacao bean so also contains additional nutrients. Dark chocolate has a lesser impact on blood sugar than milk chocolate does (although higher caffeine so not ideal for before bed time). Conversely, candy made from pure sugar has zero nutrients to offer.
For my own kids, I also avoid buying them treats with food colorings, flavorings and other additives
Keep a handle on portions.
If you still want to include the same treats as you usually do, simply reduce the amount you and your family consume and mix them with real foods. Add halloween healthy treats to the table of regular higher sugar treats so that it’s still a full feast for the eyes. Use peeled orange clementines to make mini pumpkins, or monster faces and peeled bananas with chocolate chip eyes to make ghosts.
Make sure to fill tummies with a hearty meal before the treats are served because:
1. Having sugar on a full stomach of fibre, fat and protein will reduce its effect on your blood sugar.
2. Feeling full will also reduce how much candy you eat. I always tell my kids, ‘if you are hungry eat real food; treats are purely for the eyes, tastebuds and soul’.
Do a candy trade
In our house we’ve had a yearly tradition where we trade their candy for pocket money.
They get to enjoy all the fun of dressing up, staying up late and trick or treating and collecting as many as they can, and they can even eat a few along the way.
But then we count the hord and give them an amount per candy! The next day we go and buy a toy or they can save their money.
The candy then goes to the school to give away.
Set the stage of rules before the evening starts so everyone is clear. Make a deal of how many they can eat that night and how many to save.
Consider finding other treats to give out instead of candy. Like bouncy balls, stickers, light up rings, pens etc see here for some great ideas.
If you do give out candy make sure it is natural and free of artificial colors, preservatives and flavorings which are linked with hyperactivity. Look for quality chocolate minis rather than full size, fruit based gummies, organic candy and fruit leather.
Quality over quantity. Aim for small and give out 1 or 2 things rather than great handfuls. They are going to be visiting the whole street.