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Avoid packing on the pounds this holiday season by figuring out how many calories are in your favorite meals using this handy, holiday calorie list.

Salads and Appetizers:

3 cups salad (with light dressing): 100 calories ½ cup jello with fruit: 120 calories ½ cup Waldorf salad: 110 calories 1 cracker with cheese: 70 calories ½ cup mixed raw vegetables: 25 calories ½ cup mixed nuts: 440 calories 1 oz. tortilla or potato chips: 150 calories (75 extra calories per tablespoon of dip)

Main Course:

6 oz. cured ham: 300 calories 6 oz. white and dark turkey: 340 calories ½ cup stuffing: 180 calories ½ cup cranberry sauce: 190 calories ½ cup mashed potatoes: 150 calories ½ cup gravy: 150 calories ½ cup green bean casserole: 225 calories ½ cup candied sweet potatoes: 150 calories 1 dinner roll: 110 calories (45 extra calories with one pat of butter)

Drinks:

1 mixed drink: 250 calories 1 glass of wine: 120 calories 1 glass of cider: 120 calories 1 cup eggnog: 343 calories

Desserts:

2 small chocolate chip cookies: 150 calories 1 piece apple pie: 410 calories 1 piece pecan pie: 480 calories 1 piece pumpkin pie: 180 calories ½ cup whipped cream: 75 calories ½ cup ice cream: 145 calories

Leftovers:

1 turkey sandwich with mayo and cranberry sauce: 450 calories 1 open-face turkey sandwich with stuffing and gravy: 290 calories

 

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Health experts are constantly conducting research and learning more and more about the benefits of exercise for the elderly. Sedentary adults are more likely to suffer from heart disease, diabetes, high blood pressure, certain cancers, and joint and muscle disorders.

To help ward off these conditions and to deal with the everyday wear and tear that aging has on our bodies, experts suggest that individuals over the age of 50 should consult their physician and a personal trainer to come up with a fitness plan that works for them.

Another condition that exercise for the elderly has proven to help is the arthritis-striken population. The appropriate exercises can reduce inflammation and relieve stiffness in those particular joints. It also increases flexibility, muscle strength, power and stamina. Elderly adults who exercise also gains the benefits that their younger counterparts also gain including: weight control, the ability to manage daily stress and improved self-confidence. Experts have also found that exercising as you age can also reduce the risk of premature death, can curb depression and minimizes the development of brittle bones.

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Long gone are the days when young trick or treaters go door to door to get fruit and popcorn from their neighbors. Instead, the new norm is to give out loads of candy and other sugar-filled, unhealthy items.

Nutrition experts (and dentists) cringe every time October 31 rolls around, but this year parents can not only do their part in giving out healthier treats, but they can also be sure to monitor what their children are eating, too.

We all know that too much sugar is bad for anyone, but do we know what effects too much sugar can have on our children? Nutrition experts offer the following points:

Children that consume too much sugar and too many carbs, can suffer from hypoglycemia causing fatigue, poor concentration, mood swings and frequent illness.

Too many “empty calories” can mean that children aren't getting the nutrients they need on a daily basis.

A new diabetic is diagnosed every 8 minutes, a threefold increase in the past 5 to 6 years when a new diabetic was diagnosed every 23 minutes.

Recent research has shown that more than 20% of school-aged children are obese and more than 50% are overweight.

Too much sugar can cause chronically elevated blood insulin levels triggering inflammatory problems and elevated cholesterol.

Now don't get us wrong, this Halloween doesn't have to be all “doom and gloom” when it comes to having a few treats. Parents need to be very careful in monitoring what their child puts into their mouth and how often they are turning to sugary items.

Ration the sugary products over a longer period of time and incorporate them with a protein snack. Having a protein, especially before the sugar snack, will slow and reduce the rate and quantity of insulin secreted by the pancreas, thereby reducing many of the risks stated above.

Here's to a Healthy and Happy Halloween!

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Every year as fall and the month of October rolls around, you will see that many homes use pumpkins to decorate their homes in anticipation of Halloween. But, pumpkins aren't just for decorating anymore and many chefs and at-home cooks are using this fruit in many recipes.

One thing that many people do not know about pumpkins is that they are made up of 90 percent water. Despite this fact, pumpkins also contain other great nutritional aspects including potassium and vitamin A. The bright orange color of pumpkins also tells us that they are a great source of the important antioxidant, beta carotene. Research has indicated that diets rich in beta carotene may reduce the risk of developing certain types of cancer and protects against heart disease. It also prevents some degenerative aspects of aging.

If you plan to cook with your pumpkin and not just carve it up for the front porch, choose a “pie pumpkin” or a “sweet pumpkin.” These pumpkins are generally smaller than jack o-lantern pumpkins, their flesh is sweeter and they contain less water. Also choose pumpkins without blemishes or soft spots for the best and healthiest pumpkins.

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Now that school is back in session and children are more susceptible to colds and the flu, many parents wonder when it is safe to send their child to school and when it is not. While many schools have specific guidelines regarding children who are sick, the following points are a general rule of thumb that will help you determine whether it is safe or not for your child and others. Your child will need to stay home if:

They have a fever higher than 100.4 degrees Fahrenheit They are vomiting They have diarrhea They are in the first 24 hours of pink eye or strep throat antibiotics

Generally, experts say, that children can return to school when they have no fever, they can eat and drink normally, when they are well rested and alert enough to pay attention in class and once they have completed any doctor-recommended isolation due to pink eye or strep throat.