A Safe, Healthy Halloween

A Safe, Healthy Halloween

This year’s Halloween celebrations might be looking a little different than usual. With Covid-19 it’s important to keep everyone safe, which means going trick or treating might not be an option where you live. Parents are also worried each year about the amount of lollies (or candy if you’re not from Australia) kids consume during the night.

This year I thought I’d share some fun Halloween activities and sugary alternatives for you to try. Who knows, maybe you’ll start a new family tradition?

Activities:
Kids (and those young at heart) love to go trick or treating, but unfortunately this year going door to door might not be the best option. That doesn’t mean the kids need to miss out on the fun. Let the kids still dress up in their costumes and decorate a designated area (either inside or outside) where they can enjoy some fun activities. If you have some close friends or family in your bubble invite them around to join in the fun if rules allow, alternatively set up an online Halloween party.

One of the tradition activities for Halloween is bobbing for apples. Get a big enough plastic container for each child and fill it with water and some apples. You can even add some for the adults too.

Create a little scavenger hunt through your home or your garden and hide some treats. A good mix of healthier home made options with some of their favourite sweets is a good idea. They get to go on a little adventure, have fun in the process and get their delicious treats.

Set up a Halloween movie night. After finishing finding their treats, why not watch some of their favourite Halloween inspired movies. Popcorn is also a much healthier alternative to the bags full of lollies they’d normally bring home.

Organise socially distancing trick or treating with your neighbours or friends. Set up a little treat station with small paper bags filled with delish treats for the kids. When they pop round, you can still see and chat to each other from a safe distance and each child can take one little bag with their treats inside which is a much more hygienic option. Arrange a time so slot for each neighbour or friend so all the kids get the opportunity to go trick or treating.

Treats:
Why not make a Halloween themed dinner? There are so many creative and amazing recipes out there, but you don’t need to make it complicated. Some home made pizza with healthy toppings to make a spooky picture work just as well. I’ve made some stuffed carved capsicums before (wish I could say it was for kids, but it was for me. Grownups can love Halloween too) and I’ve also seen some a great idea for healthy, batty nachos. You can use the linked recipes as inspiration and make your own healthy creations.

Another great option is to make bliss balls and then use thin liquorice or pretzels as the legs. The Internet is filled with some amazing, creative and easy recipes on how to create both sweet and savoury Halloween meals and treats that will appeal to everyone. Prevention has a list of awesome recipes here.

Naturally the kids will be disappointed if they don’t get any sweet treats. There’s really no need to worry about a little indulgence one night of the year. Provided they eat a healthy, balanced diet most of the time, having the odd night where they get to enjoy some of their favourite treats won’t be the end of the world.

The Switch Witch:
This is a recent addition to Halloween and one I think is absolutely brilliant. Parents get their kids to swap a portion of their treats for a surprise gift. The gift is usually a book they’ve been wanting or a small stuffed animal or maybe a game. Nothing too expensive. If they don’t want to swap, then no present. Get them to leave the treats they’ve decided to swap somewhere that you can access easily and just swap it for their present before they wake up the next morning.

I hope this gives you a few ideas to start with for Halloween this year and inspires you to create a fun, safe and memorable day.

How to help your immune system this winter

We’re right in the start of winter and you would have noticed a few co-workers already succumbing to winter bugs. You would also have seen a sudden increase in “immune booster” products being advertised to us, but do they even work?

I thought I’d share a few scientifically proven ways you can help keep your immune system healthy and balanced this winter while addressing a few myths at the same time.

Boosting your immune system
We’ve all heard about boosting our immune system, but is that even possible? Our immune system is quite complex consisting of hundreds of different cells doing a variety of different jobs. It consists out of the innate response (which identifies unfriendly bugs often leading us to have a fever or feeling under the weather) and the acquired response (which swoops in and battles against the unfriendly bugs). So the question is, what exactly are these products claiming to boost? Is it antibodies, or white cells or nothing really? Scientifically speaking, you can’t really “boost” your immune system. You can however try to keep things in balance and make some lifestyle and dietary changes that will help you have a healthy immune system.

Supplements
Supplements only work when you have a poor diet and find yourself deficient. Studies have shown that taking supplements if you’re eating a healthy, balanced diet won’t improve your immune system. Taking high dosages of vitamins can actually have an adverse effect and can lead to toxicity, especially in vitamin D and A.

What about herbal supplements like Echinacea? Unfortunately there just haven’t been enough studies to support the claims that herbs have a boosting effect on the immune system. Some of the studies have also been criticised for being too small or for being badly designed, which means they don’t supply us with enough supporting evidence.

Probiotics fall in the same category as herbal supplements. Scientists have started to look at the role our gut bacteria plays on our overall health, but it’s still early days and currently we can’t conclusively state that taking probiotics as a supplement will help boost the immune system. At the moment eating a healthy, balanced diet rich in fibre is a scientifically proven way to keep the gut healthy and as a result, help keep your immune system healthy. As more research is done in this area over the next few years we might be able to understand better what effect taking a probiotic supplement might have on our immune system.

Exercise
Staying active especially as the days become darker and colder can be a challenge. But it’s one of the ways you can help your immune system. Exercise helps to keep blood pressure and body weight under control. Working out also helps protect the body against some diseases. So instead of hitting the snooze button and sleeping in, get up and get moving.

Sleep
Sleep in general won’t help improve your immune system, but getting enough restorative sleep will help keep your immune system healthy. Most adults these days get less than 7 hours sleep a night, which doesn’t leave much time for restorative sleep. A few tips include making sure you switch all blue light appliances off at least 30 minutes before bed (this includes your mobile phone), winding down in bed with a good book, meditation or a relaxing bath and make sure you don’t drink too much alcohol as it can impact your sleep quality.

Diet
Raw food diets, juice cleanses and detox diets are fad diets. Despite what they claim, they won’t help keep your immune system healthy. You need to make sure you’re giving your body all the nutrients it needs and the best way to do it is by eating a healthy, balanced diet. Focus on incorporating a wide range of fruit, vegetables and fibre rich grains and pulses. This will make sure you get all the micronutrients your body needs to remain healthy. Make sure you limit your intake of processed foods and red meat.

Conclusion

If you do have a compromised immune system, make sure you chat to your GP about steps to take to help protect you against bugs this winter. There’s so much misinformation dressed up as science floating around on the internet and it can be tricky trying to sort fact from fiction. Often times, having a healthy body is usually the answer and it doesn’t require fancy, expensive lattes (although they are pretty), gruelling diets or pricy pills. While it’s not very sexy, a balanced wholefood mainly plant-based diet combined with exercise is one of the best ways to take care of your body and make sure your immune system remains healthy.