Lifestyle Articles With Stevia

How to Stay Active This Summer

Do you find your activity level changes with the seasons? Exercise is an important part of weight management and overall health and it’s imperative to maintain an exercise routine year round. Summer heat can be particularly challenging for outdoor exercise. And while you can certainly exercise indoors, most of us want the fresh air and sunshine that we’ve missed while hibernating indoors during winter months. So, rather than letting the summer heat make you give up your favorite outdoor activities take some simple precautions to keep moving.

Heat-Related Illness

Heat-related illness is our biggest concern when it comes to being active in the heat. Here’s a rundown of different potential illnesses that you should be aware of during exercise:

Heat cramps are muscle spasms that result from loss of a large amount of salt and water through exercise.
Heat syncope is a form heat illness that may cause lightheadedness or fainting.
Heat exhaustion is a condition whose symptoms may include heavy sweating and a rapid pulse, a result of your body overheating.
Heat stroke occurs due to the failure of the body’s temperature-regulating mechanism when exposed to prolonged heat exposure. Heat stroke is life-threatening and requires immediate medical attention.

If you experience any of these illnesses you need to cool down fast. Take off any extra clothing, place cool wet towels or ice packs on forehead, neck, an under arms or take a cool bath if possible. Make sure to drink plenty of water. If your symptoms do not improve seek medical attention.

Safety First

Follow these simple guidelines to prevent heat illness and get the most from your workouts.

Pay attention to the heat index; both heat and humidity can affect your body’s ability to cool off.
Take time to acclimate to higher temperatures if you have been exercising in cooler temperatures until now. Exercise at a lower intensity until your body adjusts.
Avoid exercising in the middle of the day, when the temperature is the hottest. Try exercising in the morning or evening for cooler, more comfortable temperatures.
Wear light-colored, loose fitting, and breathable clothing.
Wear plenty of sunscreen to protect yourself from sunburn
Exercise in the shade when possible.
Stay hydrated and drink plenty of water. Do not wait until you feel thirsty to drink.

Think Outside the Box

To get more out of your summer workouts, veer from your normal routine. Exercise in a pool or lake to keep cool. There are plenty of fun activities you can do in the water like swimming, water aerobics, kayaking, or paddle boarding. You can also hop on your bike or rollerblades to create your own cool breeze to keep you cool and active. Join an early morning or late evening exercise group for a good workout while enjoying some fun social time. There are plenty of ways to make summer work for you and take your exercise to a new level.

Carolyn Reynaud, MS, RD, LD is a licensed registered dietitian. She received her BS in nutrition from Michigan State University and her Masters and Certificate in Public Health from Georgia State University. She has experience working in several avenues of health care including corporate wellness, clinical disease management, research, and health promotion. She has been working as a health coach specialist for close to 6 years, where she counsels patients on preventative healthcare and helps them meet their health goals. Follow her on Twitter @ReynaudCari.

A Lighter Line Up For Your Summer Party Menu

Memorial Day signals the kick-off to the summer season; a time for backyard barbecues, picnics, bonfires and pool parties. Unfortunately, for the waistline this can mean an array of heavy pasta salads, decadent meats, sugary cocktails and indulgent desserts.

The truth is, warmer weather, birthdays, holidays – regardless of the time of year, there’s always going to be temptation that will lead the most disciplined eater to veer off the healthy path.

Living healthfully means that you have to learn to be able to navigate social situations without throwing healthy eating out the window. The good news is that you don’t have to be deprived of delicious food. You can start this season right by skipping your typical calorie-laden fare and experimenting with new and healthy party foods that everyone will love. Let’s break it down by course.

Appetizers

The appetizer selection sets the mood for any party, but it can also be a minefield of calories. Select light and healthy appetizers that won’t fill you or your guests up before the main meal.

Shrimp Salsa: At only 26 calories per serving this light and refreshing dip packs a protein punch that would go perfect with homemade tortilla chips.
Spiced Sweet Red Roasted Pepper Hummus: Hummus is always a satisfying treat and this recipe takes it to a new level with and the addition of roasted red peppers and a kick of spice. Serve this dip with a veggie tray to add a bit of crunch.
Veggie and/or Fruit tray: It doesn’t get any easier than a veggie/fruit tray, this light and low calorie starter also doubles as dippers for other dishes.

The Grill

The grill is one of the simplest stages for healthy eating with limitless possibilities for delightful meals. Seriously, grilled food is the best and one of your healthiest avenues of cooking. Tasty and full of flavor, it would be hard for anyone to say “no” to a meal fresh off grill.

Sugar-Free BBQ Sauce This tangy recipe would go great on grilled chicken breast or pork tenderloin medallions. The sugar is replaced with stevia extract to maintain that traditional sweetness without the extra calories of sugar.
Grilled Portobello Mushrooms with Balsamic Veggies on the grill are fantastic and this is the perfect option for your veggie lover guests or those with a more adventurous palate. Portobello mushrooms are a hearty, tasty replacement for meat and is significantly lower in fat and calories.

The Sides

Side dishes are a great way to show off you culinary skills without too much effort. You can get creative or stay traditional and still keep it healthy.

Spicy Fiesta Slaw The spicy slaw keeps the calories low by using low-fat mayo and replacing the sugar with stevia. Not only that, but adding a good dose of spice to your food is a good way to keep your portion size moderate.
Summer Salad A refreshing salad filled to the brim with nutrients from tomato, avocado, fresh corn, and greens. Top this salad with homemade sesame dressing using stevia.

Wash it All Down

Beverages. Probably the most silent calorie monster of them all! Calories consumed in beverages easily go unnoticed, but add up very quickly. Here are some options so that you save your calories for the main event.

Strawberry Lemonade Nothing says summer like freshly squeezed lemonade. This recipe takes it up a notch by adding strawberries and cuts the sugar with stevia. You can make the virgin version or add a splash of vodka for an adult cocktail.
Mojito What would be a better use of mint from your herb garden than a delightful mojito? Also another low-sugar option for you and your guests.

The Grand Finale-Dessert

Since all the food choices have been light and healthy, there will be plenty of room for dessert.

Fruit Pizza Fruit Pizza is such a visually stunning dish. Its rainbow of fruits will certainly impress all your guests (and it’s only 120 calories per serving)!

That completes a lavish (and easy) party menu that won’t make you hesitant to step on the scale in the morning. Now enjoy a guilt-free Memorial Day and summer eating season.

Carolyn Reynaud, MS, RD, LD is a licensed registered dietitian and a paid contributor to SteviaBenefits.org. She received her BS in nutrition from Michigan State University and her Masters and Certificate in Public Health from Georgia State University. She has experience working in several avenues of health care including corporate wellness, clinical disease management, research, and health promotion. She has been working as a health coach specialist for close to 6 years, where she counsels patients on preventative healthcare and helps them meet their health goals. Follow her on Twitter @ReynaudCari.

Take Control of Diabetes

According to the WHO, currently 422 million people in the world have diabetes. What’s more staggering is that the WHO projects that number is likely to double in the next 20 years. In 2012, official numbers from a WHO report suggested that 1.5 million deaths were directly related to diabetes.

Diabetes: The Basics

Diabetes is a disease that impairs the body’s ability to metabolize carbohydrates (or carbs). Those who are currently living with this diagnosis can manage their condition with medication, diet and exercise. The diet for someone with diabetes involves focusing on managing carbs; choosing healthy, nutritious carbs in appropriate amounts.

Carbohydrates 101

Carbs are starches, sugar, and fiber found in many of the foods we eat. You will commonly find carbs in food like grains (pasta, rice, and bread), beans, legumes, starchy vegetables, dairy and sweetened foods. When you are managing diabetes your doctor or dietitian will usually recommend you limit your carbohydrates to a certain amount based on your calorie needs. To best manage your blood sugar you will want to fill those slots with the most nutritious carbs available. Here are some healthy options:

Whole Grains

Grains are the starchy foods you may have in your diet like rice, pasta, bread, cereals and crackers. To get the most nutrients out of your grains always go with the whole grain variety. Whole grains are an excellent source of fiber, phytoestrogen and minerals. The benefits of choosing a high fiber food is that fiber slows the breakdown of starch into glucose to create a steady blood sugar level (whereas with processed starches you may experience more spikes in blood sugar). To make sure that you are getting whole grains, read the ingredient list and make sure the word “whole” prefaces the word grain.

Beans, Legumes and Starchy Vegetables

Beans and legumes are rich in fiber, minerals, vitamins and protein. Starchy vegetables like corn, potatoes, sweet potatoes, peas and pumpkin are similarly a good source of vitamins, minerals and fiber.

Fruit

Fruit is an important part of a healthy diet. Eating a variety of fruit can provide you with numerous vitamins, minerals, phytochemicals, antioxidants and fiber.

Dairy

Dairy products like milk, cheese, cottage cheese and yogurt are a good source of vitamin D, calcium and protein. Make sure you opt for low-fat dairy products to keep calories low.

Where Does Stevia Fit into Diabetes Management?

Sugar is probably the trickiest carbohydrate for those trying to manage their blood sugar. Sugar is found naturally in many healthy foods, but added sugars can add up quickly and have an impact on blood sugar levels. People with diabetes have limited space in their diets for carbohydrates as it is; and when they opt for carbs, they should be filled with good nutritional value. But there are times where we need to indulge in a bit of sweetness. This is where stevia can fit into your diet and be a useful tool in controlling sugar levels. Leaving sweets out completely can make people with diabetes feel deprived; which can lead to making it harder to follow a moderate-carb lifestyle.

Stevia is a natural, no-calorie sweetener that has zero impact on blood glucose or insulin, making it safe and useful for diabetics. For example, you save some carbohydrates for a healthy breakfast by replacing sugar in your coffee with stevia drops. Or, you can use stevia while baking to cut sugar and carbs in a homemade dessert. Want more ideas for reduced sugar foods? Check out the recipe section to learn how to integrate stevia into your diet.

Food Safety Made Easy

I have a lot of passion for nutrition, but one area I am especially fervent about is food safety. Anyone who has eaten with me might even venture to say I’m borderline obsessive about the issue (wink, wink.) I have lived dangerously; eaten pizza that was left out all night; allowed chicken to defrost on the counter. I’ve even played with fire by eating potato salad that had been out room temperature all day. (Note: At the time, I didn’t know the risk I was taking, flirting with the most miserable 24-48 hours one could spend – not to mention potentially ruining a craving for a food forever.)

While food poisoning is certainly no fun, for more vulnerable populations like the elderly, immune-compromised and pregnant women it can be very serious, possibly fatal. The good news is that there are steps you can take to keep your food safe and reduce your risk of getting food poisoning. Let’s run through these quick steps below.

Four Simple Steps

Foodsafety.gov recommends 4 easy steps to follow to keep your food safe; clean, separate, cook, and chill.

Keep It Clean

Cleanliness is the first important step in preparing your food. Be sure to wash your hands before handling food and also in between if handling raw meat or eggs. You should wash your hands for 20 seconds with soap under warm running water.
Rinse all fruits and vegetables, even if you plan to peel them. Fruits and vegetables can carry illness bearing bacteria which can also spread to the insides when cut.
All surfaces that come in contact with your food also have the potential to transfer bacteria. Wash all utensils, cutting surfaces and counter tops with each use.
You should skip washing your meats, as this can actually propagate the spread of bacteria.

Keep It Separate

Use separate cutting boards and plates for meats/poultry/seafood/eggs; as well as for ready-to-eat foods like fruits and vegetables. This step will help you to avoid cross contamination.
The same principle goes for in your fridge or grocery cart. Ask your grocer for a plastic bag to cover raw meat. Juice may leak from raw meat packages onto foods that are ready to eat.

Cook

A very important aspect to preventing food-borne illness is to cook foods at the right temperature. Making sure you are cooking your meal at the right temperature for the right amount of time assures you will kill food-borne bacteria.
Not only is it important to cook food at the right temperature, but it must be kept at least 140 degrees after cooking to maintain a safe temperature. You can keep foods warm for serving using products like chafing dishes, slow cookers and warmers.
As food begins to cool, bacteria start to grow. The danger zone is between 40-140 degrees. (Personally, I am a big fan of using food thermometers to assure my meals are cooked to and kept at the right temperature.)

Chill

Bacteria starts growing in perishable foods within two hours, so it is important to either refrigerate food within two hours or keep cold foods between 32-40 degrees for serving.

One final note about serving food – I would like to highlight, once again, that if you are serving food for an extended period of time, hot food should be kept at 140 degrees or more and cold foods should be kept between 32-40 degrees; or it should all be refrigerated within two hours. Not meeting these guidelines is the most common food safety mistake that I see in my work as a dietician.

Ready to practice your new-found food safety skills? Try this Teriyaki Chicken Wing with Hot Mango Dipping Sauce recipe made with stevia!

Using Stevia to Meet New Dietary Guidelines

January 2016 was an exciting month in the world of nutrition, as it brought the highly-anticipated release of the 2015-2020 Dietary Guidelines for Americans (DGA). The DGA is a resource that supports policy makers and health professionals in helping Americans make healthy choices. The DGA is released every five years to reflect changes based on the latest scientific evidence regarding nutrition.

New Guidelines Recommend Limiting Added Sugars

One of the most talked about changes in the updated DGA is the recommendation to limit added sugars to no more than ten percent of daily calories. While previous editions of the DGA recommend limiting added sugar – this is the first time an actual “upper” limit has been advised.

Note: This recommendation refers only to sugars added to food products; not naturally occurring sugars that you find in fruit and dairy.

How Do You Know if a Food Has Added Sugars?

The best way to assess if sugar has been added to a food is to read the ingredient list. There are many different types and names for sugar. To help you in identifying sugars, here is a list from the USDA.

Quick tip: The ingredient list is organized in order of weight, so therefore the higher sugar is on the list you can assume the higher the sugar content per serving.

What Does Ten Percent Look Like?

What does a ten percent of caloric intake look like in the real world? In an average 2000 calorie diet this would equate to about 200 calories per day. This means there’s not a lot of wiggle room for added sugar in your diet. So, what steps can you take to reduce the amount of added sugar in your diet to a more reasonable and moderate amount?

Become Nutrition Label Literate. Read labels to be able to compare and choose products that have less, or no added sugar. The FDA has a handy guide on how to read nutrition labels.
Beverage Choices. When you hydrate, choose water, unsweetened tea or coffee, low-fat milk, 100 percent juice, or other calorie-free drinks.
Breakfast or PBJ? Whether you’re having waffles or making a PBJ, use low or no-added sugar jellies, jams and syrups.
Sugar Alternative. Replace sugar with low-calorie or zero-calorie sweeteners such as stevia.

Looking For Ways to Reduce Added Sugar? Choose Stevia.

Let’s face facts, while many people desire to be healthier the taste of plain yogurt or unsweetened tea may not appeal to everyone. If you are looking to adapt your sugar intake to the DGA’s recommendations – stevia is a natural, zero-calorie sweetener that can help you enjoy the foods you love while decreasing your sugar intake. Not only is stevia zero calories, but it also does not impact blood sugar making it safe for people with diabetes. It comes in both powder and liquid forms so that it can be used in a variety of foods, and it can even be used in baking.

Suggestions for Stevia

Stevia can really be used in any food or beverage as an alternative to sugar. It makes it easy combine your personal food preferences with a diet that meets the new DGA guidelines. Here are some easy (and tasty) suggestions to begin using stevia in your diet.

Try a few drops of vanilla stevia in your afternoon chai tea for a virtually calorie-free pick me up.
Mix a ½ cup of low-fat cottage cheese with one packet stevia and a dash of cinnamon for a calcium rich, protein packed, low-cal snack.
Replace the sugar in a brownie recipe with stevia for a rich dessert lower in calories and sugar.

Check out the recipe section on Stevia Benefits to get more ideas on different ways you can use stevia.

Finally, the DGA made another big change in its latest edition – urging Americans to focus on making small changes to help transitioning to a healthier diet feel manageable and sustainable. A small change like switching from sugar to stevia is a perfect complement to this recommendation and reducing added sugar.

Healthy Big Game Sunday

Big Game Sunday is for many the first test in your resolution for a healthier year. It’s day spent not only cheering for your favorite team, but indulging in a buffet of high-calorie snack foods and alcohol. Your average American will take in more than a day’s worth of calories just during the game. One trick of creating a healthier lifestyle is to find the middle ground between going overboard and feeling deprived. So, don’t get sidelined from your goals, you can enjoy a day of football, fun, and delicious foods and without ditching your healthy resolutions.

Skinny Buffalo Chicken Dip

Dips are a staple of any Super Bowl part but tend to be laden with high-fat ingredients. The delightful dip uses Greek yogurt and reduced fat cream cheese to cut calories without sacrificing taste.

Teriyaki Chicken Wings with Hot Mango Dipping Sauce

What game day party would be complete without wings?! Ditch the fryer and swap out the sugar for stevia for tasty guilt-free wings.

Chili

Chili is a quick and easy option to warm up your guests and it is simple to make it healthy.

Chocolate Chip Brownies

Got a sweet tooth? You don’t have to skip the dessert table with these lightened up brownies.

Veggie and Fruit Trays

Fruit and veggies make healthy and easy dippers that pair well with any dip. You can get creative and craft your own or save time and pick up pre-made trays at your local grocery store.

Pico De Gallo

This recipe is super low calorie! A refreshing mix of tomatoes, onion, cilantro and lime with a bit of jalapeno for bite that no one will be able to resist.

Pizza Nuts

Mixed nuts can be a great healthy snack, but it can be easy to go overboard if you are standing next to the snack table. Try these chick pea pizza nuts as a lower fat/lower calorie option to your usual bowl of nuts.

See! It is easy to have delicious spread that will not spread your waistline. Go Team!

Carolyn Reynaud, MS, RD, LD is a licensed registered dietitian. She received her BS in nutrition from Michigan State University and her Masters and Certificate in Public Health from Georgia State University. She has experience working in several avenues of health care including corporate wellness, clinical disease management, research, and health promotion. Carolyn is a paid editorial contributor for the Calorie Control Council. She has been working as a health coach specialist for close to 6 years, where she counsels patients on preventative healthcare and helps them meet their health goals. Follow her on Twitter @ReynaudCari.

Q&A with resident RD for Stevia

Stevia…what do you know about it?

Wondering if you should use it in your coffee or tea?

Perhaps you are seeing the big bag in your local grocery store next to the sugar and you are wondering if it would work in your morning muffin recipe?

One thing is certain, stevia is gaining popularity and we are happy about that! But, we want to make sure consumers know everything they need to know about stevia and how to use it and incorporate it into their everyday lives.

Make sure to read our Facts page to learn even more about stevia as well as our Safety page. Calorie Control Council’s resident RD, Beth Hubrich, answered a few of the top questions consumers have.

What is stevia and is it safe?

Stevia, is a low-calorie sweetener made from the leaf of the stevia plant. Many people use it to sweeten their favorite foods and beverages instead of sugar to result in fewer calories. There are also many products in today’s marketplace that use stevia.

Does stevia have the same qualities when cooking and baking?

This is an important one to know with sweeteners. When cooking or baking with any low-calorie sweetener it is best to follow that manufacturers’ recipes and recommendations. Sugar provides more than just sweetness in recipes, it can also assist in browning, caramelizing, etc., so recipes will need to be adjusted accordingly. Furthermore, low-calorie sweeteners like stevia are hundreds of times sweeter than sugar, so just a small amount of stevia is needed to get the same sweetness as sugar. For some great recipes on stevia, check out our official Pinterest page here to find all types of recipes that use stevia!

Is stevia safe for people with diabetes?

Stevia is safe for people with diabetes and for others who are looking to control calories, carbohydrate and sugar intake. Before a low-calorie sweetener is allowed on the market it must be studied and proven to be safe, especially for the most vulnerable populations including people with diabetes, the elderly and children.

Beth Hubrich, MS, RD, LD Beth is well versed in clinical nutrition, food service, nutrition communications, and community and public health. She holds a B.S. in nutrition and food science from FSU and a Master’s in nutrition and food science from Texas Woman’s University. Beth has worked with CNN and has written forToday’s Dietitian and USA Today magazine. She is a member of the Academy of Nutrition and Dietetics (AND), as well as a founding member of the Weight Management and the Dietitians in Business and Communications dietetic practice groups.

Six Ways to Make Your Resolutions Stick

By this time, many people have made their resolutions and declared their intentions for 2016. If you are like a lot of people out there (myself included), this could mean exercising more and losing weight. The problem with this is that our resolutions can be very lofty and sometimes we set our expectations so high we are doomed to fail. By the time Valentine’s Day rolls around we may be resolutely slamming ourselves for not reaching our goal – especially a weight loss goal.

But, it does not have to be that way. As a dietitian and mom of three I am keenly aware that just because it is a new year, does not mean that I don’t face the same set of problems or obstacles I did last year. For me, those obstacles include a lack of time and a “mom’s at the bottom of the list” kind of mentality. But, with a few tweaks I am hoping to be more successful in actually sticking to my resolutions for 2016. Here are some simple suggestions:

Set small, attainable goals. For example, if you want to lose a total of 40 pounds, start with 5 or 10 pounds first. Once you have reached your first milestone, set another attainable goal.
Be specific about how you are going to accomplish your goals. Once you have set your (realistic) goal, determine how you are going to do it in a specific way. Instead of saying “I will exercise every day”, really take a look at your calendar and see what is doable. Perhaps a 30 minute walk at lunch is the best you can do with some added activity on the weekend. Whatever it may be, determine exactly how you are going to accomplish your goals.

Plan accordingly. As a busy mom of three, I get into trouble when I don’t plan because I am much more likely to overeat or grab a less than healthy “on-the-go snack.” To combat this, I find that grocery shopping on Sunday and having precut veggies and made ahead salads help me be prepared. If I am already hungry and pressed for time, I am much more likely to grab what’s easy and handy…. So my healthier options need to be just that!

Be accountable. A study of thousands of people who have lost more than 30 pounds or more and kept it off for 5 years shows that a key factor in keeping weight gain at bay is a “food diary.” So find what works for you and keep a record. This can be an online app, pre-portioned meals or any other tool that works for you. By nature, we are likely to underestimate what we eat and overestimate how much we exercise (even dietitians do this). So keeping a record helps you stay on track.

Thing long term. There is nothing worse than hitting your weight loss goal only to find the weight has come back six months later. To combat this, make changes you can live with over the long term. For me, I know I don’t drink as much water as I should (but setting a goal to drink a gallon of water every day is not realistic). To help increase my fluids, I look for something without calories but with taste. (I think those stevia-sweetened flavor drops you can add to your water bottles are great!) Further, giving up all carbs may not be doable either. So, if you want to cut out carbs, look for ways to cut back on refined carbs and include more fiber and whole grain carbs instead.

Be good to yourself. Not every day is going to be perfect. Remember that you are human and there will always be highs and lows in your weight loss journey. If you hit a bump, dust yourself off, re-evaluate your goals and the specific actions to accomplish those goals and start again.

Take Control of Late Night Snacking

That time of night is finally here, when you can sit and just relax after a hectic day. Then it hits you, that craving for a snack. You have done fantastic eating healthfully all day, and then it feels as if it just falls apart at night. You are not alone. Late night snacking is one of the most common challenges when trying to lose weight. These simple tips can help you take control of your night snacking habit.

Eat balanced meals throughout the day. Eating balanced meals can help you to meet all your nutritional needs for optimal functioning and promote satiety.
Don’t skip meals. Skipping meals puts your body on high alert that it may not have the fuel it needs and can drive you to over eat later. This puts you at high risk for consuming large dinner portions or overindulging in late night snacks.
Don’t keep snack foods in the house. When your resistance is low it can be hard to pass up easy accessible snacks. Keeping temptations out of your home is a simple way to break your late night habit.
Keep your hands and mind busy. Try activities like knitting, crosswords, playing computer games, or board games with the family. Keeping busy can help keep you distracted and not thinking about food.
Get your exercise. Exercise is not only good for health and weight management, but mood management as well. Exercise can be a great way to blow off steam instead of turning to snack foods.
Plan ahead. You can still enjoy a nice treat at night if you plan ahead for a low calorie snack that fits into your caloric needs for the day. These Red Velvet Cupcakes come in at only 160 calories by using stevia to keep sugar and calories low.

Healthy Halloween

The scariest part of Halloween can be dodging all those sweet treats and candies if you are trying to watch your diet. Halloween festivities do no need to haunt your waistline. Here are some Halloween season survival tips for a tricky situation.

Don’t go hungry. Have healthy and balanced meals throughout the day can help you control your sweet tooth while still enjoying the festivities.

Set limits. Only allow yourself one piece of candy of that left over candy per day to keep the calories down.

Avoid post-holiday sales. It can be tough to pass up that 50% off price tag, but your waistline will thank you.

Stay active. Stick to your workouts, get active with your kiddos, and take all opportunities to move to help burn off excess calories.

Track your calories. Being surrounded by temptations can make it easy to go overboard. Tracking your calories can help you stay aware of your limits and help stop holiday weight gain.

Ditch the left overs. Try to limit the amount of candy that lingering after the holidays to reduce temptations.

And if you are hosting the holiday festivities this year? Throw a party stocked with these spookily healthy treats that adults and kids alike will love.

Jackson Pollock Candied Apples – Apples do not have to be doused in caramel to be delicious. These apples are drizzled with chocolate for a light and tasty treat.

Healthy Candy Corn Snacks – These quick and easy fruit cups are a snap to make and will be the hit of the party.

Skeleton Dip – A DIY veggie tray is a fun way to include nutrient-rich veggies into the festivities.

Deviled Spider Eggs – Devilish delicious eggs are fun source of protein to help you feel full

Sugar-free red velvet cupcakes – You don’t need to skip sweet treats on Halloween when you can use stevia to help cut the sugar. Let your creativity run wild decorating your cupcakes.