Tag Archives: halloween

Halloween | The Paleo Diet

Boo! Halloween doesn’t disguise itself. This holiday is clearly all about candy, costumes, and community. The last two are certainly positive and Paleo lifestyle approved, allowing children to use their imaginations, while fostering connections with our neighbors, with the added benefit of everyone getting outside to walk around for a few hours.

Halloween doesn’t have to be all about candy, even if you want to indulge in some sweets for the night, there’s an opportunity to take Halloween to the next level, Paleo Diet style. Instead of being known as the house who hands out the biggest and most amazing candy bar, why not be known for throwing the best party on the block Transform your Halloween into a festive, community focused celebration by hosting a Paleo- approved party. We’ve provided the entertainment and the food to get you inspired.

Paleo Tricks

Halloween Scavenger Hunt

Scavenger hunts are versatile to be held indoors, in your yard, or around your neighborhood, and fun for all ages. Stock up on Halloween themed items like skulls, fake spiders, eyeballs, tombstones, witches hats, and brooms. Create a list for your little goblins to fill out and let them loose to discover what’s lurking!

Apple Bobbing

Arguably one of the oldest Halloween games, bobbing for apples is sure to be entertaining. Stay dry and avoid sharing germs by suspending apples from a tree by securing a string to their stem. Adjust the height and the size of the apple to match the children’s proportions, and remind everyone no hands allowed.

Pumpkin Decorating Contest

Even the youngest ghouls can enjoy decorating a pumpkin with washable paints or markers. For older children and those who are still kids at heart, let their imaginations run wild carving their Paleo treats.

Costume Contest

Create enough categories so every trick-or-treater that participates can be recognized for their costume. This contest can also be turned into a block parade so everyone can enjoy seeing the youngest to the oldest dressed up for the holiday.

Paleo Treats

Halloween eats don’t have to be limited to high fructose corn syrup and chocolate. Our favorite black and orange Paleo foods are olives, poppy seeds, raisins/currants, orange bell peppers, oranges, carrots, squash, pumpkins, and sweet potatoes. You can get inspired to use these with your own recipes or check out our Halloween menu with ghoulish Paleo eats sure to appeal to everyone, and this time we even left out the organs!

The Paleo Diet Halloween Party Menu

Spider’s Web Eggs

This Spider Web Egg recipe is sure to excite the kids at the party, as they have a spider web pattern all over them.

Shredded Ginger and Carrot Salad with Raisin Eyes

Using a cheese grater or the grating attachment of your food processor, shred 1 pound of carrots and a 1-2 inch cube of ginger. Dress the salad with a small amount of walnut oil, season with black pepper to taste, and garnish each serving with raisin eyes.

Smoky Stuffed Sweet Orange Peppers

Stuffed peppers are almost shaped like human skulls. Top with a deep, rich, homemade marinara sauce to resemble blood. Recipe for Smoky Stuffed Sweet Orange Peppers can be fund in The Real Paleo Diet Cookbook or use your favorite Paleo stuffed orange bell pepper recipe filled with seasoned ground beef and cauliflower rice.

Roasted Golden Cauliflower and Olives

Take 1 pound of golden cauliflower florets, toss with a generous amount of olive oil until well coated and season with black pepper to taste. Roast in a 400° oven in a shallow baking dish for about 20 minutes. Add ½ cup pitted black olives and roast for another 10 minutes or until cooked through. Garnish with fresh, chopped, flat leaf parsley.

Chocolate Covered Apple Chips

Easy enough for kids to make and a Paleo approved way to incorporate chocolate into your festivities! Grab the recipe in The Real Paleo Diet Cookbook.

Happy Halloween!

Let’s Face It: Halloween Haunts Diabetics

Halloween treats are hardly Paleo. One bite-sized candy bar can contain anywhere from 10 – 30g of carbohydrate. And it’s not fibrous carbs or safe starches; it’s usually sugar. Pop two or three of these and, you’re looking at potentially 2-6 more units of insulin injections to maintain blood glucose control, let alone the risks of inducing hypoglycemia. One comprehensive review showed that this may induce up to a two-fold increased risk for severe hypoglycemia.2 It has long been known that the best strategy for diabetics is carbohydrate restriction, especially restricting sugar intake, not increasing the insulin to counteract large sugar boluses. With symptoms ranging from tachycardia and sweating, to stupor and coma, hypoglycemia isn’t a laughing matter.1

Furthermore, one study even showed a 71% increased risk of cardiovascular mortality in younger diabetic patients, and a threefold increased risk of hypoglycemia.4 While trick-or-treating one day out of the year will not be the end-all, it’s not without risks. If you must have your Halloween treats, keep it to a minimum, and if you’re diabetic, monitor your blood glucose. Choose dark chocolate over pure sugar confections, which have a healthy dose of dietary fat to attenuate the spike in blood glucose.

Even in healthy individuals, a candy bar containing 45g of carbohydrate (mostly sugar) can spike blood glucose by up to 30 points.3

Diabetics and Sugar

Applied Physiology, Nutrition, and Metabolism, 2013, 38:484-489, 10.1139/apnm-2011-0226

Again, it’s only one day out of the year, but diabetic patients + candy = no bueno. The risks and consequences of hyper- and hypoglycemia are much greater.

The good news: a Paleo Diet does wonders for insulin sensitivity.6 In the figure below, the filled symbols represent glucose tolerance prior to the study, and the open symbols after 12 weeks.

Diabetics and Sugar

Diabetologia. 2007 Sep;50(9):1795-807. Epub 2007 Jun 22.

The Paleo Diet is the optimal “diabetes diet” in type 2 diabetic patients.5 If that doesn’t say a lot, I don’t know what does!

William Lagakos, Ph.D.
@caloriesproper
CaloriesProper

William Lagakos, Ph.D.Dr. William Lagakos received a Ph.D. in Nutritional Biochemistry and Physiology from Rutgers University where his research focused on dietary fat assimilation and integrated energy metabolism. His postdoctoral research at the University of California, San Diego, centered on obesity, inflammation, and insulin resistance. Dr. William Lagakos has authored numerous manuscripts which have been published in peer-reviewed journals, as well as a non-fiction book titled The Poor, Misunderstood Calorie which explores the concept of calories and simultaneously explains how hormones and the neuroendocrine response to foods regulate nutrient partitioning. He is presently a nutritional sciences researcher, consultant, and blogger.

REFERENCES

1. Ahren B. Avoiding hypoglycemia: a key to success for glucose-lowering therapy in type 2 diabetes. Vasc Health Risk Manag. 2013;9:155-163.

2. Boussageon R, Bejan-Angoulvant T, Saadatian-Elahi M, Lafont S, Bergeonneau C, Kassai B, . . . Cornu C. Effect of intensive glucose lowering treatment on all cause mortality, cardiovascular death, and microvascular events in type 2 diabetes: meta-analysis of randomised controlled trials. BMJ. 2011;343:d4169.

3. Dugan K, Campbell B, Dufour F, Roman S, Woodall C, McAdams M, . . . Wilborn CD. Acute glycemic and blood lipid response to the ingestion of a candy bar-like protein supplement compared with its candy bar counterpart. Appl Physiol Nutr Metab. May 2013;38(5):484-489.

4. Giorgino F. Intensive glucose-lowering results in increased cardiovascular mortality in younger but not older individuals with type 2 diabetes. Evid Based Med. Jul 15 2014.

5. Jonsson T, Granfeldt Y, Ahren B, Branell UC, Palsson G, Hansson A, . . . Lindeberg S. Beneficial effects of a Paleolithic diet on cardiovascular risk factors in type 2 diabetes: a randomized cross-over pilot study. Cardiovascular diabetology. 2009;8:35.

6. Lindeberg S, Jonsson T, Granfeldt Y, Borgstrand E, Soffman J, Sjostrom K, Ahren B. A Palaeolithic diet improves glucose tolerance more than a Mediterranean-like diet in individuals with ischaemic heart disease. Diabetologia. Sep 2007;50(9):1795-1807.

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