Whether you’re a vampire, witch, goblin or ghoul being safe is of the utmost importance this Halloween. These ten easy steps can help you have a fun, safe Halloween.

1. Have adult supervision - Accompany your kids if you don’t think they’re old enough to trick-or-treat on their own. There is safety in numbers, so the larger the group, the safer you the kids are. Adult supervision is best, but if that doesn’t work, send cell phones.

2. Make sure Cell Phones are fully charged and programed with all important phone numbers. Set alarms on the phone to ring every hour to remind the kids to text or call home in between the candy gathering. This way everyone knows where everyone is, and there is no need for worry.

3. Establish Boundaries - Make sure everyone is clear as to where the Trick-or-Treat boundaries are. Clearly map it out . Designate where the route is before you begin Trick-or-Treating, and make sure you stick to it. Have your kids trick-or-treat in areas where there are lots of people around and they should avoid short-cuts through alleys or parking lots.

4. Trick-or-Treat friendly homes. How do you know which ones are friendly? Only visit houses where the porch light is on and teach your children to NEVER go inside any of the houses while trick-or-treating. They can get their candy from the porch.

5. Say NO to strangers – Even though this is a fun holiday where we visit unfamiliar houses and ask for candy, please teach your children to never accept a ride or go anywhere with a stranger. If an adult needs help, they can ask another adult for help. Also teach your children to never approach a car to accept candy. Houses Only.

6. Be Seen – Dress your kids in a bright costume so others can see them. Cars are not used to having little ones running across the streets so its important to make sure the trick-or-treaters can be seen. If their costume is dark, have your kids wear reflective tape on their backs or carry a glow stick or flashlight. You can also give them glow-in-the-dark bags. Make sure their costumes are not so long that they are constantly tripping on them. Remember in this case shorter is better!

7. Don’t Cover the Face - This sounds old fashioned, but masks inhibit the ability for kids to see. Instead use makeup and fun hats to get the point of the costume across.

8. Check the Treats – Before pigging out on all that candy collected, make sure that an adult goes over the treats. Throw out any candy that is not wrapped, is not in its original wrappers or looks to have been tampered with. Lastly, make sure you collect the Mommy/Daddy Tax. Your favorite candy donated to you lovingly by your off-spring.

9. Obey the Law – Encourage your kids to follow all the regular “walking” laws such as crossing the street in designated cross-walks, looking both ways before crossing and obeying all traffic laws. This will ensure they not only have a good time, but do it safely.

10. Don’t forget to have fun and take a picture. Or two! Most phones come with a camera, so make sure to capture the little tricksters for future generations to mock… I mean look at lovingly.

Enjoy a safe and happy Halloween!

Sleep is definitely NOT overrated. Unless you’re a toddler. Then it’s totally overrated because you could be missing out on the super secret party that adults have after toddlers go to sleep.

Sleep is usually the first thing, that as adults, we sacrifice in order to get our huge To-Do List done. Eight hours is a lot of time to “give up” for laying around when you could be answering those emails or hitting the gym. However, everyone needs sleep and according to the National Health Interview thirty percent of adults average six hours or less of sleep a day.

No wonder we all feel like zombies.

Typically speaking adults need on average between seven and nine hours of sleep; teens and young adults need on average nine to ten hours of sleep and children and babies vary depending on their age.

image via: sleepfoundation.org

Sleep is vital to the health of your body. It is the time when your body does its repair and rebuilding of muscles. The growth hormone is secreted during sleep– which is necessary not only in the growth of children but throughout adulthood in rebuilding tissues.

Sleep is also vital in restoring mental energy. Contrary to popular belief, sleep will actually help the brain commit to memory the information that you have been learning. In various studies, people who went to sleep after learning new information actually performed better on exams than those who did not.

Proper amounts of sleep can also aid in increased metabolism and weight-loss. If you have consistent, long-term lack of sleep it can cause your body to gain weight. This happens because lack of sleep affects how your body processes and changes carbohydrates. It also changes the hormones in your body that affect your appetite.

Research is showing that not sleeping enough will inhibit not only your ability to remember and recall information, it also affects your productivity.  Lack of sleep can also lead to serious health problems and jeopardize not only your safety but the safety of those around you.

Lack of sleep has been linked with an increase in car accidents, weight gain– due to an increased appetite and health problems such as: diabetes, heart problems, depression and substance abuse. People who do not get enough sleep have difficulties remembering new information, paying attention and reacting to signals.

So ya.  Getting enough sleep is important.

Halloween is just around the corner and that can only mean one thing: Free candy from strangers. One day a year we send our children out into the lone and dreary cold to knock on peoples doors and beg for candy. Truthfully, I have to tell you that it is quite literally my all time favorite holiday. The costumes, the festive atmosphere and playing with friends brings out my inner ten-year old. I love Halloween and Trick-or-Treating.

However, my forty year old body does not love this time of year. I start battling those unwanted pounds staring me in the face in the form of a luscious Snickers bar, and those snicker bars? I swear they are calling my name, mocking me, daring me to eat just one. They know I can’t eat just one.

Stupid candy.

This year however, I have vowed to have a healthier Halloween by following these 5 easy Steps:

1. Buy Halloween Candy the day before Halloween. This keeps you from snacking the entire month and keeps your candy bill down as well. It’s super tempting to stock up on candy on September 30 for Halloween, but only one thing happens when you do that— You eat it and then buy more.

2. Buy the “yucky” Halloween Candy. You know the kind I’m talking about, right? The tooth breakers, no flavor chocolate and bit-o-honey’s (no offense if you like that stuff). Buy the candy that you know you won’t eat–even if it was the last candy to be found on earth.

3. Before Trick-or-Treating, serve your family a healthy, hot meal. This eliminates (or at least reduces) the snacking-from-the-bag-along-the-route temptation for you AND for them.  Need ideas?  There’s a delicious recipe below.  You’re welcome.

4. Allow everyone a free-for-all AT THE KITCHEN TABLE without other distractions– like the television. This allows everyone to eat their candy but prevents the mindless eating that occurs when we watch TV. You can eat as much as you like– at the table.

5. Set a Date for the candy to be gone and then take the leftovers to your work, the local Homeless Shelter or Women’s Shelter. Share the candy wealth, so to speak. Just because you have buckets a free candy does not mean you should actually EAT all of said candy.

Follow those simple instructions and you are (almost) guaranteed a Healthy Halloween!

Pendernalli’s River Boat Chili
1tsp vegetable oil
1tsp minced garlic
1 medium onion, chopped (about ½ Cup)
2 lbs ground beef
3Tbsp Chili Powder
1 tsp ground cumin
1 tsp dried oregano
½ tsp salt
2 cans of 16 oz diced tomatoes, do not drain
2 cans beans – do not drain

Cook beef with the onion, garlic and oil. Add to crock pot and cook on low for 3-4 hours.

I have bags. And, I don’t mean the shopping kind of bags, either. I have deep, dark circles under my eyes, also known as bags.

Or I should say, I did.

After trying the typical get rid-of-your-bags-quick-schemes — like tanning and dying my hair — I decided maybe I should get checked out with my doctor.

Especially since people were asking me on a regular basis how I got my black eye(s).

It turns out, after visiting with my Doctor and having tons of tests done, there were some critical things that my body was trying to tell me through those pesky bags.

1. Low Iron Levels also known as anemia can cause circles and bags under your eyes. Iron helps your body produce hemoglobin, which then carries oxygen to the cells in your body. If your iron levels are lacking, then one way your body can tell you this (besides fatigue or dizziness) is with circles or bags under the eye.

2. Allergies were also another cause of my unwanted guests. Turns out these allergies and in particular the undetected food allergies or intolerance were contributing to my dark circles.

3. Nutritional Deficiencies such as low Vitamin B and D levels were also contributing to not only my dark circles but extreme fatigue.  Low levels of Vitamin B & D can also be the cause of many other symptoms such as: Hair loss, weight-loss, dizziness and fatigue.

4. Medications can cause the blood vessels under your eye to become dilated which increases the blood flow, but also makes them more noticeable.

5. Lack of sleep is another major contributor to dark circles. When you are in the REM stage of sleep is when your body is working its hardest to repair. Only in this sleep phase can blood circulation focus on the tissues and cells of your skin to give your face a more rejuvenated appearance.

Lastly, make sure that you are drinking adequate amounts of water every single day. Dehydration can heighten the effects of the circles. Being properly hydrated is great for your skin, but also just a good idea all the way around.  Also make sure to avoid alcohol and smoking. Those last two are ideal candidates for creating the puffy eye effect.

Typically October conjures up images of pumpkin patches, harvest time,  vibrant fall colors, Halloween costumes and candy. Lots and lots of candy. The month makes normal people want to hunker down, read a good book while they listen to “the game”. It’s the month where people start thinking about connecting with family and making plans for winter survival.

However, there is another image that October should be conjuring up and that’s of a Pink Little Ribbon. October is National Breast Cancer Awareness month. Breast Cancer is the second leading cause of death among women, and this month long campaign is designed to heighten awareness, empower survivors, and assist in preventing the disease.

Over  230,000 women, in the United States alone, will be diagnosed with breast cancer and over 40,610 people will die of the disease (40,170 women, 440 men).  Breast Cancer is not just a disease for women either. One percent of those diagnosed with breast cancer will be men.

Everyone is involved in daily lifestyle decisions that may affect their breast cancer risk. For example: poor diet, insufficient physical activity, smoking and alcohol use, to name just a few. Besides the possibility of reducing breast cancer, these lifestyle improvements are a smart step for a healthier life and can also help prevent heart disease, diabetes and many other life-threatening conditions.

Suggested Lifestyle Improvements:

• Decrease your daily fat intake – especially saturated or hydrogenated fats. – Eat leaner meats and avoid red meat.
• Increase fiber in your diet. Fiber is found in whole grains, vegetables, and fruits.
• Eat fresh fruits and vegetables fruits and vegetables have antioxidant properties that may help prevent some cancers.
• Limit alcohol -  Evidence suggests that a small increase in risk exists for women who average two or more drinks per day (beer, wine, and distilled liquor).
• Stay active -  Taking a brisk walk 5 days a week for 30 minutes can help prevent many health problems. Striving to maintain the body weight recommended by a health professional is key because excess body weight (fat) may stimulate estrogen production.
• Don’t smoke. Smoking does not cause breast cancer. It can however increase the chances of blood clots, heart disease, and other cancers that may spread to the breast.

During your monthly self exam, make sure you check for lumps, soreness, nipple discharge, dimpling, redness, or swelling. Report any changes to your doctor as soon as possible. Early detection increases chances for survival. Mammograms are still the best way for early detection in Breast Cancer. Insurance and Medicaid both cover mammograms, and there are many ways for women to get low-cost or free mammograms.

For information on low- or no cost mammography screening, contact the Centers for Disease Control and Prevention (CDC) at (888) 842-6355 or visit their Web site at www.cdc.gov. Women seeking mammograms at a reduced rate are urged to make their appointment early in the year, as space may be limited. To find a breast-imaging facility, contact the National Cancer Institute at (800) 4-CANCER.

On average people lose between fifty and one-hundred hairs a day. You will lose even more on the days that you wash your hair. So, if you see a clump of hair in the drain, clean it out and don’t worry. Also, women have a tendency to lose more hair after they have given birth or if they are taking birth control pills.

However, thinning hair and losing large clumps of hair can be your body trying to tell you there is something wrong. Here are a few things that can cause this to happen:

Weight Loss – If a person loses 15 or more pounds — even if it is in a healthy way– they will experience some sort of hair loss. This type of hair loss usually self-corrects without any need for treatment.

However weight loss and the subsequent hair loss caused by eating disorders such as Anorexia Nervosa or Bulimia is not something to take lightly. These eating disorders do not allow the body to receive the necessary protein, vitamins and minerals needed for it to function, which results in the body shutting down hair growth.

Nutritional Deficiences – Iron and protein deficiencies are two of the most common nutritional triggers for hair loss. If individuals have low levels of iron — even if they are not anemic — hair loss may occur. Hair requires protein to grown and when the body is not getting enough protein it moves what it is getting to other, more necessary functions. Correcting the Iron and Protein intake in an individuals diet will allow the protein to shift back to the hair and they will see normal hair growth again within a couple of months.

Thyroid Disease – Hair loss is a common symptom of Thyroid issues. Both Hypothyroidism — an underactive thyroid– and  Hyperthyroidism — an overactive thyroid– can lead to an excessive shedding of hair. Simple blood tests can tell you if your hair loss is due to thyroid issues. Once the imbalance is treated with the thyroid, the hair usually grows back.

Trauma or Stress – The growth phase of hair typically lasts two  to three years and during this time your hair grows a half an inch a month. Once the hair is done growing, it goes into what’s known as the resting phase where it stops growing. This phase typically lasts three to four months. Stressful events can force the hair  into an early resting phase, resulting in hair loss.

Life altering events — such as a death or a divorce– are what usually cause this type of hair loss; this also happens to be more prominent in women than in men. This type of hair loss typically doesn’t manifest itself until two to four months after the stressful event occurs.

An interesting fact to note: Men and Women who experience some type of baldness and are otherwise healthy have been shown to have higher than normal levels of insulin in their body. The correlation between men, insulin resistance (pre-diabetes) and hair loss has been well established, and research is now showing the same connection in women.

Did you know that your body is constantly talking to you? Beyond just the stomach growls, your body can be sending you some very strong signals that, if ignored, could be disastrous for your health.

The first in our series is your finger nails. Yup. Your finger nails– even for guys– can be trying to tell you that you are sick, or missing key nutrients in your diet.

First off, we need to know what healthy finger nails are supposed to look like. Healthy finger nails have a specific shape and color. If you look at your nail, you will notice that it arches slightly in the middle, then curves down a bit at the tip. If you see anything other than that it is a clue that there is something potentially wrong with your body.

There is a white half-moon shape called the lunula at the back of your nail. The lunula is most apparent on the thumb and then becomes noticeably less so as you move towards your pinky.  If you are missing your lunula, then chances are your body is trying to tell you something.

Peeling Nails can happen if you have your hands in water a lot or are exposed to cold, dry air. Putting polish on them can seal in the keratin, which is a form of protein. Peeling nails can also mean that your diet is lacking in Linoleic Acid. The easiest way to up your intake of linoleic acid is to increase your use of vegetable oils (add some to your salad dressing or drizzle some on steamed veggies).

Brittle Nail Syndrome is an actual medical term used to describe nails that cannot retain moisture. It is quite possible that an under-active thyroid could be the cause of brittle nails. Nutritionally, a diet low in iron can cause nails to become thin, brittle and easily broken. Increasing your protein intake along with eating more green, leafy vegetables will help to boost your iron intake. Taking a B-complex vitamin has been shown to improve the condition of brittle nails. It can also be a sign that you are low in Calcium, Vitamin D and Zinc.

Beaus Lines is when deep grooves, or lines run horizontally across your nails. These should not be confused with the vertical lines going from the tip of the nail to the cuticle. The vertical lines are usually harmless and are associated with aging. Beaus Lines can be caused when the growth under the cuticle is interrupted by injury or a severe illness. Some of the causes of Beaus Lines are: High Fevers associated with the Measles, Mumps, Pneumonia, or Scarlet Fever. It can also be a symptom of Circulatory Disease, Diabetes and Malnutrition.

Terry’s Nails is when your finger or toe nails appear to be white, opaque or have a glassy, no color look to them and you are missing your Lunula. There will also be a dark band at the tip of your nail. Sometimes this happens with aging but it is often a sign of serious medical conditions such as: Heart Failure, Diabetes, Liver Disease and Malnutrition.

It’s important to listen to your body.

Check back on Wednesday to see what else your body could be trying to tell you!

Staying active means your body is using a lot of energy.  How do you refuel? Here are some simple ideas to consider when making food choices.

1. Eat nutritious foods. Your foods should be high in fiber, protein and calcium. We need to also make sure that our foods contain the essential vitamins, minerals, iron and complex carbohydrates to maintain peak physical conditioning.

2. Eat a Healthy Breakfast. It’s not just an “Old Wives Tale” that breakfast is the most important meal of the day. After sleeping for 8 hours, your body is starving for the essential nutrients and energy necessary to function during the day. A healthy breakfast to consider might be:

• An 8oz glass of Orange Juice– which is an excellent source of Vitamin A and Potassium.
• Heart Healthy Oatmeal– which has the necessary grains for your body to turn into energy.
• Blueberries– which contain antioxidants that reduce the oxidation damage caused to cells during periods of physical activity. Blueberries also support healthy blood pressure and are rich in vitamin C and fiber.
• You can substitute Blackberries and Strawberries for Blueberries.

3. Never Skip Lunch. The schedules that we keep are incredibly busy ones; however, it is important to never skip lunch. After a busy or physically exerting morning, lunch refuels the body to create the necessary energy to help you get through the rest of your day.   Some healthy lunch suggestions could be:

• a tuna fish sandwich on whole wheat bread,
• a side salad of mixed greens
• a piece of fruit, such as an apple, banana or an orange.

4. Eat an Appropriately Sized Dinner. Eating an appropriately sized dinner helps the body get the necessary nutrients needed to recover from the exercise performed that day, as well as the daily routine. An example of a healthy dinner meal might be:

• a baked or grilled piece of white fish,
• a side of sweet potato (without the butter)
• a mixed greens salad.
• Trading a boneless, skinless chicken breast for the fish would also provide the protein for necessary for muscle building and recovery.

5. Healthy Snacking. Eating healthy snacks in between meals (three a day) helps to keep your body from ever reaching the starvation point. One idea is to combine your snacks so that you are receiving a healthy amount of fat, carbohydrates and protein. Snacking with this combination in mind supports energy, concentration and information retention.
Some ideas for healthy snacks are:

• string cheese
• nuts
• whole grain crackers
• low-fat cheddar cheese
• vegetables & hummus
• greek yogurt
• Provide Gold 1 shot
• trail mix

6. Practice Moderation. Your snack should not be the size of a meal and your meal should not feed a small army. Snacking is simply to prevent you from getting so hungry that you make poor meal choices, or overeat. When it comes to eating out, most restaurant meals are are grossly over proportioned. Most of the time you can get two meals out of one when eating at your typical chain restaurant. Consider sharing a meal with a friend, or ask for a take home box when your meal comes.  Put half of your meal in the box.  Out of sight, out of mind.

7. Drink Fluids. Fluids provide the body with the necessary energy to help all of your muscles. In addition, staying hydrated helps the body digest the protein you have consumed during the day. Protein is hard for the body to break down, and even harder when your body is dehydrated. It is recommended that you should drink water at every meal, as well as before, after and during physical activity. Water is the very best choice, however, sports drinks and diet drinks are better than no fluid at all.

What are some things you do to make healthy choices when it comes to food?

Being the mother of teenagers can be at times worse than being the mother of a newborn baby. At least you can leave the baby in the same place and it will stay there, it doesn’t talk back and you can sleep when the baby sleeps. Usually.
Teenagers? Not so much.
They are not only physically demanding, but emotionally demanding as well. Teens keep ridiculously late hours, giving sparkly vampires a run for their money. They eat nonstop, making it seem as if their life’s goal is to consume their weight in food– Daily. As their loving care givers, we are given the ominous task of trying to make sure that all of these needs– the ones that they are dutifully neglecting– are not only being met, but “please finish your homework”, too.
See? Exhausting. And all you did was read about it.
Add into the mix any sort of sport and you have your hands full trying to meet their needs.
Most teens need on average between 9-10 hours of sleep a night. Are they getting that? Usually not. How can they with the amount of extracurricular activities they are involved in along with homework?
Girls and boys differ on the amount of calories they should be eating. According to the Livestrong website “…Boys between 15 and 18 need roughly 2,755 calories daily, and girls in the same age range need roughly 2,110 calories… ” Before exercise.
What does this mean for Teens? The first thing to consider is Provide Gold’s 1 Shot Protein Supplement. It starts working at the cellular level to rebuild muscle and to aid in the muscle recovery process. It comes in a one ounce package and contains 15 grams of protein. The other thing to note is that with Provide Gold it is already predigested with fruit enzymes, so when it enters the body it will be immediately absorbed. Unlike those heavy protein shakes that leave you feeling full and could leave you feeling bloated during your workout.
“Protein molecules are notoriously hard to break-down by the body. There is usually a long time lag between eating protein and its’ eventual absorption and utilization by the body,” said Dr. Joyce Gilbert. “For example, some protein products will not benefit the body for many hours. However, Provide Gold is different in that it benefits the body immediately rebuilding muscles and aiding in recovery.” Provide Gold’s 1 Shot Protein Supplement delivers nearly 100% absorption at the cellular level.
Provide Gold can help in the teenage body’s absorption of all the necessary calories to help aid not only in the recovery process from exercising but in the overall caloric intake of a growing teen body.

What do you do to make sure your teen gets all the necessary calories to be healthy?

"I started taking Provide Gold™ during my sophomore year of high school. It works great! It is the only protein product I will ever take. I dramatically increased all my max’s in bench press, squats and power cling and added 20 pounds of muscle. It made all the difference to my sports career."
—Rick
High School Athlete