Myth: It’s impossible to eat healthy around Halloween.

Answer: BUSTED!

YES, YOU CAN survive Halloween. This time of year is often a challenge for those who try to make healthy choices but feel they are surrounded by an environment that has candy available almost everywhere. At the supermarket you can find large displays or even entire aisles dedicated to Halloween candy.

Think you can escape when you’re at work? Probably not. This becomes even harder after Halloween when leftover candy from trick or treating is toted into offices and workplaces.

Here are some tips for your Halloween survival kit:

• Be prepared for this time of year. Bring healthy and filling snacks to work such as fruits, veggies, nuts, popcorn, hummus and whole wheat crackers or low-fat yogurt. You will be less tempted to fill up on candy if you have an alternative handy. Eating breakfast or something before you head to work will also fill you up and help you walk right on by those office temptations.


• Ask officemates if they can place the treats in an out-of-the-way place. Why? Studies have shown that if food is in plain sight it is more likely to be eaten, which is a great idea for when parents want their kids to eat more fruits. It’s not helpful when candy is left out and you pass by it every time you walk through the office.


• OK, indulge but use portion control. Try this mindful eating approach. This will take a few minutes. Open your favorite small snack-size candy. Notice the color and texture. Smell the aroma of the candy. The purpose of this activity is to pay attention to the entire experience of eating. This is part of eating mindfully. Then, start taking small bites. Try to take as many small bites as possible. Each time you bite and chew, think about what it feels like and what it tastes like. Enjoy the experience! Being mindful when eating helps us to slow down our eating. We can then experience the many aspects of eating. For more information about mindful eating, go to http://missourifamilies.org/features/healtharticles/health79.htm

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: Eating after 8 PM causes weight gain.

Answer: Busted!

It doesn’t matter what time of day you eat. It boils down to what and how much you eat and how physically active you are during the entire day. These factors determine whether you gain, lose or maintain your weight. Your body will store extra calories as fat, no matter when you eat.

However, eating later in the evening may get you into trouble. Often we eat in the evening because we are tired or bored. Try to avoid snacking in front of the TV - it may be easier to overeat when you’re distracted by the TV. Leave the room and do something else during the commercials to decrease your exposure to advertisements that may trigger eating.

Think first about how much you’ve eaten already in the day. It’s a good idea to eat more of your calories during the time of day you are most active. That is different for everyone.

Contributor: Karen Sherbondy, RD, LD, Extension Associate, Nutrition and Exercise Physiology, University of Missouri Extension, sherbondyk@missouri.edu

MYTH: I can’t lose weight-I’m a stress eater.

Answer: Busted!

We eat for many reasons other than hunger. We eat when we’re stressed, bored, depressed, angry, or tired. We eat for comfort. We eat while doing other activities, on the go, or just because food is there. We eat in response to different triggers at different times.

Can you identify your triggers? Doing so can help you manage your weight. You will also feel more in touch with your body.

Keep a journal of not only what you eat, but when, where and what else you’re doing while you’re eating. Jot down how you feel at the time. Rate your level of hunger on a scale of 1 to 10 (with 1 being “starving” and 10 being “stuffed”). Review the journal - you’ll start to see patterns that you may want to change.

Bringing the subconscious to a conscious level is the first step in becoming more mindful of your eating. Ask yourself “how do I feel?” and “what is it I really need?” For example, if you’re tired, you may need a nap rather than food.

Tune into feelings and hunger and make a conscious decision to eat or not to eat in response to emotional issues. Contact a qualified professional if you need additional help.

Developing this connection will take determination, patience and commitment but will be well worth it!

I can never keep my New Year's resolutions.

Answer: Busted!

You’ve made your New Year’s resolutions. But how do you keep the momentum going?

• Do a goal check-in. Make sure you have set realistic goals with measurable results.
• Have a plan. Map out how you will make your goals a reality.
• Avoid an all or nothing mentality. Focus on the positive changes you are making, not what you aren’t doing. View setbacks as lessons for growth.
• Build in accountability. Use tools like

MyPyramid Tracker to monitor your food intake and physical activity.

Get and enlist a support system. Determine who will be helpful in your efforts and who will not. Spend time with those that will support your efforts, not bring you down.

Beware of emotional or other types of eating. We eat for many reasons other than hunger. Start to tune in to the type of eater you are.

Practice positive self-talk. Too many times we are our own worst enemy. Turn negative self-talk around and think positive thoughts. Talk to yourself as you would to your best friend.

Ensure your success by making your New Year’s resolution a lifestyle resolution. Take it one day at a time. You can keep your healthy resolutions throughout the year and make those lifestyle changes a permanent reality!