KRISTIN MCNEALUS, PT, DPT

One statistic estimates that the average Jack-O-Lantern bucket holds about 250 pieces of candy! That could add up to 3 pounds – and a whopping 9000 calories!

It is that time of year again, a holiday children equate with eating candy. And holidays no longer are restricted to a single day, for they tend to spill over into weeks before and after. So, you need an action plan to get through October—as well as the last months of the year for the other holidays—without packing on additional pounds. It is also important to remember that you are helping to shape habits in your children. Make them healthy habits.

Let's start with how to increase the amount of activity you can incorporate into the holiday. Consider visiting a pumpkin patch or cornstalk maze where the family can walk together. Maybe you can come up with a haunted hike, or take a walk or bike ride through the neighborhood to see all of the fun decorations that people put up. Make it into an "I Spy" game to keep the kids engaged and extend the activity time. 

When it comes to handing out candy, wait until the last minute to buy anything so the temptation is not sitting around you. Also, buy a candy that you do not particularly like so that if you have any leftovers, you are not tempted when you know it is sitting in a bowl in the kitchen. Store any treats out of sight, and even better, in an inconvenient location that allows you to think for a couple of extra seconds if you really want to snack on sweets or if you can talk yourself into a piece of fruit.

While you may not be the most popular house on the block, consider handing out healthier snacks. If you have the means to make a homemade treat, this can be a fun activity to do with your children as well as a way to limit how much candy other children are getting. You could make a trail mix that has chocolate chips, or a Chex mix, or animal crackers, or even homemade baked goods. Perhaps you can even stray from the expected edible treats all together and hand out inexpensive toys! Bouncy balls, jump ropes, or hacky sacks are inexpensive, small, and encourage physical activity. Chalk or crayons are also small and inexpensive, and encourage creativity. Glow sticks are just fun! The kids will still like getting these goodies, especially when they have a bag full of sugary treats. One statistic estimates that the average Jack-O-Lantern bucket holds about 250 pieces of candy! That could add up to 3 pounds – and a whopping 9000 calories!

On the actual Halloween holiday, be sure that you and your kids all stay well hydrated. Drink lots of water, which will actually help to limit the amount of candy you eat. There is also the added benefit of keeping teeth rinsed between all of the sugar. Make sure you and the kids get plenty of vegetables, lean protein and whole grains that will not only provide nutrition, but also will limit the amount of candy that can be consumed. Taking in protein and fiber is always a way to make you feel more satisfied, and less likely to make you eat mindlessly. This could be tricky (pun intended!) with the timing of trick-or-treating, but it will prevent being hungry when being handed pounds of candy.

Be picky with which candy you snack on, and teach your children to do the same. Choose the fun size over the full size, so that if you are not fully satisfied, you can have another. There are denser candy bars that have more calories, and there are options that have nuts or fruit that take up space from basic sugar.

After the late-October holiday is over, think about how much candy you want sitting around the house. Consider giving it away – there are several charities that take donated candy for deployed troops or children's hospitals. Let your kids decide what they would like to do so they can also feel good about giving it away.

Consider devising a game for your kids to get rid of excess candy without eating it. You could make a trade-in game that allows them to trade candies for non-food treats. Maybe they would want to go to a movie, or stay up for half an hour later, or get 10 more minutes of screen time. Whatever else could be considered a treat in your home. More candies traded in can mean bigger prizes, and this would incentivize them to not eat all the tempting sugary sweets! Lastly, enjoy the holiday! Halloween only happens once a year. Have fun! Enjoy some treats! Teach your children that candy is just that – a treat, not a norm, so they can see the fun in celebrating. Then get back on track with good nutrition. •

THE FITNESS PRIORITY Kristin McNealus, PT, DPT, ATP received her Masters in Physical Therapy from Boston University then went on to earn her Doctorate in Physical Therapy from MGH Institute of Health Professions. She has been a staff physical therapist on inpatient rehabilitation for people with spinal cord injuries at a number of hospitals in Southern California, as well as Director of a community adaptive gym for people with neurological injuries. She is a member of the International Network Spinal Cord Injury Physiotherapists, and has contributed to the APTA Guidelines for Exercising with a SCI. She has completed three marathons, and 25 triathlons, including the Ironman! SCI Total Fitness is designed to promote health and wellness for people with physical disabilities.