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It may be Halloween, but that doesn’t mean you have to ghost your diet. Read on to explore our selection of healthy Halloween treats.



We get it: Halloween isn’t necessarily the time of year you’re most concerned with healthy eating. After all, “trick-or-treat” is basically just another way of saying “trick-or-eat unhealthy things.”

Nevertheless, there are plenty of delicious Halloween foods that you can enjoy this year without absolutely trashing your diet in the process. So sit back, relax, and check out some of our favorite Halloween foods for health-conscious revelers.



Healthy pumpkin pie



Sounds like a bit of a contradiction, doesn’t it? Well, there are plenty of ways you can take the sinful pumpkin pie and make it healthy. After all, the pumpkin itself is a remarkably healthy ingredient, containing boatloads of fiber, iron, and vitamins—there’s no need to stuff it up with useless carbs.

So, what’s the secret to a dreamy Halloween pumpkin pie? Well, there’s one very simple method: just take the crust off. That’s an awesome way to slash carbs, helping you to create a Halloween treat that won’t make your diet do a runner. Check out a couple more frightfully healthy pumpkin recipes in Country Living. From pumpkin oat cookies to a pumpkin smoothie bowl, they’ve got you covered for pumpkin goodness!



Dark chocolate + apples



Okay, it’s not going to win any healthy eating awards, but the winning combination of apples dipped in dark chocolate may help to improve your heart health. With potential health benefits including a reduced risk of atherosclerosis (hardened heart arteries), better defense against blood clots, and improved circulation, this is one Halloween treat that may work as a perfect replacement for candy or chocolate. Plus, it’s really delish.

Word of warning: some of the reports suggesting that “chocolate may actually be good for you” are, to put it mildly, dubious. However, that doesn’t necessarily mean that all of chocolate’s purported health benefits are bogus, and since a recent study has indicated that eating chocolate may be linked to lower risk of cardiovascular health, there could be something to the idea that dark chocolate + apples = a healthy heart. That said, it’s always best to exercise a bit of common sense when you encounter health claims that run counter to received wisdom.



Baked apples



Speaking of apples, why not really embrace one of the classic fall flavors and bake up a tray of apples — topped with oats and cinnamon, of course! Not only does this make for a ghoulishly tasty dessert, but it’s also great for anyone looking for a healthy alternative to traditionally sugary Halloween dishes. There are loads of different ways to customize your baked apple dish. Add in raisins and lemon zest or soak it in cider brandy for a slightly boozier take on this stunning Halloween treat.





Anyone who saw Scream—maybe the ultimate Halloween movie—at a formative age will have the memory of Jiffy Pop popcorn seared into their retinas. Okay, so we’re probably stretching the definition of “healthy” Halloween food to the breaking point with this one, but with its high fiber and low calorie content, homemade popcorn may actually have a variety of health benefits. From “apple pie” flavor to “lemony kale,” this list by Greatistis a great source of ideas for healthy popcorn.





Although it doesn’t necessarily sound like a Halloween staple, kale actually has a bit of a storied history when it comes to the spooky season. Once upon a time in Scotland, Halloween was an opportunity for young people to head out into the garden and pull up kale stalks, which were then used to predict your romantic future. It was said that the shape and length of the stalk could be used to determine your future lover’s height and physical appearance, while the amount of soil clinging to the roots represented the size of dowry you could expect to collect. This Halloween, why not honor this old tradition with a healthy (and surprisingly tasty) kale dish?



Want to boo-st your diet this fall? We hope this list has given you some inspiration when it comes to nutritious Halloween food. For a little extra help navigating Halloween’s scary food choices, check out our Halloween Food Pyramid.


Halloween treats that won’t spook your diet — Withings



My name is Emily Jokisch and I am a registered dietitian and certified strength and conditioning coach. I’m here to answer your nutrition-related questions.

How do you adjust your diet/exercise routine to help burn fat rather than just lose weight?

–Luke E.

I believe your question might be referring to gaining muscle while losing fat. There’s a lot of varying science behind it, but the idea is that if you want to lose weight, you need to burn more calories than you consume. However, when restricting calories, your body has to pull energy by “exciting” energy stores in your body – fat, glucose, and even muscle (protein). Although this allows your body to function properly, you will not only lose fat, but unfortunately some muscle as well.

Science does show that you can gain muscle while losing fat, but you have to focus on two main things: protein intake and weight lifting. Keep in mind that the number on the scale may not change much if you gain muscle while losing fat. Muscle is denser than fat, so in some cases the scale may even go up. The focus here is on decreasing body fat percentage.

To start, you need to figure out where you are now. If you already consume a lot of calories, you may need to cut back. If you do decide to cut calories don’t cut too much at once or you’ll be left with limited energy for exercise and with slowed metabolism. Skimping on protein in particular can leave next to nothing for your muscles to feed on after your workout. You don’t have to count calories; consider just eating mindfully and choosing filling, nutritious foods.

A recent study of 20 young men divided the subjects into two groups, with one group following a higher-protein diet than the other.* Both groups performed resistance and high-intensity interval training six days per week. By the end of four weeks, not only did the higher-protein group lose more body fat than the lower-protein group, but they also managed to gain muscle, despite eating fewer calories than their bodies needed.

However, this study focused on a small group of young men, and it may not work for you. It’s always a good idea to talk to a doctor and/or a dietitian before starting any exercise and diet regimen. However, here are a few suggestions to get you started:

  • Track your current food habits and activity; it’s always good to find a starting point.Decrease a SMALL number of calories if needed. Increase the percentage of calories coming from protein, and decrease the percentage from carbohydrates.
  • Protein recommendations vary by age, sex, size, and activity level, but should be somewhere between 1.2 and 2.4 grams per kilogram of body weight per day. This would equal out to roughly 20-35 grams of protein per meal.
  • Focus on lean protein sources, and try adding in vegetarian sources of protein.
  • Get a new way of thinking about exercise. Focus on more resistance training exercises and less on cardio.
    • Resistance training doesn’t need to be heavy weights; try body weight exercises as well.
    • Make sure your workouts are a balance of cardio (both low and high intensity), resistance training, and stretching.
    • During your workouts, focus on a heart rate (HR) that is between 60 to 85 percent of your max heart rate, especially during strength training sessions. (HR max = 220 minus your age in years)
    • Alternate between multi-joint exercises, such as squats, and single-joint exercises, like bicep curls. Get your heart rate up during the multi-joint exercise, and then catch your breath during the single-joint set. This method combines cardio with resistance training.
    • Give muscles time to heal. Resistance training causes damage to muscle fibers and you will need at least one recovery day per week.
  • Focus on protein for recovery. Have about 20 to 25 grams of protein about 30 minutes to 2 hours after a workout. 

There is no perfect diet or workout plan for everyone! So figure out what is good for you and stick with it! Start with something, even if it’s small. Ten minutes of resistance training is ALWAYS better than none. And remember that results do not happen overnight. Start with a small goal every couple weeks, learn to make it a habit, and you will create a healthier you!


Go365 — Ask a Nutritionist – October 2018 Edition


by Shannon Spence

A diet rich in fruits and vegetables offers more health benefits than you can count on both hands, including lower blood pressure, reduced risk of heart disease and stroke, cancer prevention, lower risk of obesity and digestive problems, and improved blood sugar levels. Even more, eating the daily recommended doses of fruits and veggies will help you feel full longer and keep your appetite in check.

“There are so many people who rely on supplements and vitamins when we should be able to get most of what we need from our food,” says registered nurse and nutrition advocate Kristin Woodruff. “Make sure you’re getting as many colors on your plate as possible. That is the original multivitamin.”
While the research surrounding the effects of color on health is ongoing, here’s a look at the potential health benefits of tasting the rainbow with some help from Dr. David Heber, author of What Color is your Diet?

Red foods

Health benefits - Contain lycopene , a powerful antioxidant associated with reduced risk of some cancers and protection against heart attacks

Sources - Tomatoes and tomato-based products; watermelon, pink grapefruit, guava, cranberries

Fun fact - Cooked tomato sauces may offer the most health benefits. The heating process allows the body to more readily absorb carotenoids, including lycopene.

Blue/purple foods

Health benefits - Rich in anthocyanin, antioxidants that support a healthy heart and regulate blood pressure

Sources - Eggplant (especially the skin), blueberries, blackberries, prunes, plums, pomegranates

Fun fact - The richer the color, the riper the fruit/veggie. Blueberries have the highest antioxidant activity of all.

Green foods

Health benefits - Contain lots of isothiocyanates, which live in the liver and help the body remove carcinogenic compounds; good source of vitamin K (essential for blood clot formation), folic acid, and potassium (helps lower blood pressure)

Sources - Broccoli, cabbage, bok choy, brussels sprouts

Fun fact - The isothiocyanates found in cruciferous vegetables may have cancer-fighting properties, particularly against colon and bladder cancers.

Yellow/green foods

Health benefits - Rich in lutein, which is especially good for eye health; good source of vitamin C

Sources - Avocado, kiwi, spinach and other leafy greens, pistachios

Fun fact - Pistachios contain lutein in the green skin that surrounds the nut.

Orange/yellow foods

Health benefits - High in vitamin C and beta-carotene (good sources of antioxidants), which convert to vitamin A, a vital  nutrient for vision and immune function as well as skin and bone health

Sources - Carrots, mangos, cantaloupe, winter squash, sweet potatoes, pumpkins, apricots

Fun fact - Beta-carotenes may also help prevent some cancers, particularly lung, esophagus and stomach.

White/green foods

Health benefits - Rich in flavonoids, powerful antioxidants that help the body combat free radicals

Sources - Garlic, onions, endives, chives, celery, pears

Fun fact - A recent study found that increasing your intake of white fruits (those with white flesh) may lower your risk of stroke.

As a Go365 member, you can earn up to 10 Points per week for tracking your fruit and veggie intake when you set a weekly food log in the Go365 App.

For more nutritional facts and information on how to select and store specific fruits and veggies, visit


Go365 — Taste the rainbow for better health

LOUISVILLE, Ky.--(BUSINESS WIRE)--Humana Inc. (NYSE: HUM) has again earned top Gold status in the American Heart Association’s Workplace Health Achievement Index, a self-assessment scorecard that measures the comprehensiveness and quality of a company’s workplace health program, and the overall heart health of its employees.

“Humana employees have embraced the common cause of well-being, and together we’ve achieved a heightened sense of purpose, belonging, health and security”

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The index, produced by the Association’s Center for Workplace Health Research and Evaluation, measures multiple organizational best practices and compares that data across peer companies. Humana scored in the 99thpercentile overall among over 1,000 companies, demonstrating excellence in multiple best-practice areas – including leadership, communications, programs, engagement and partnerships.

This is the second year that the AHA has offered Gold-level recognition, and the second year that Humana has been honored.

“Humana employees have embraced the common cause of well-being, and together we’ve achieved a heightened sense of purpose, belonging, health and security,” said Tim State, Senior Vice President of Associate Health and Well-being at Humana. “There’s tremendous energy and power that comes from thousands of unique and personal well-being journeys evolving into a social movement we share. That’s the Humana community, and we’re proud of our commitment to better care for ourselves, our peers and our customers.”

The Workplace Health Achievement Index fulfills the vision of the CEO Roundtable, which called on the AHA to deliver an evidence-based approach to measure and recognize success in improving employee health and the corporate culture of health. Research shows that comprehensive programs, policies and practices -- supported by leadership and fully implemented -- are associated with improved employee health and well-being.

Humana’s commitment to health and well-being is exemplified by the company’s Bold Goal -- to improve the health of the communities it serves 20 percent by 2020 by making it easier for people to achieve their best health.

Over five years, Humana employees led from the front on the Bold Goal, improving their own well-being and gaining 1.8 million more Healthy Days by the end of 2017 than they would have otherwise experienced.

Humana’s research shows that employees with high overall well-being experience three times less stress, miss three times less work, are less likely to look for another job, and are more engaged.

Despite aging five years, 63 percent of continuously employed Humana employees since 2012 reduced or maintained biometric health risks associated with chronic disease, reversing the expected trend.

Humana’s annual 100 Day Dash continues to unite and inspire employees, with more than 20,000 Dashers taking nearly 14 billion stepsthis year. And Humana’s health and wellness rewards program, Go365, offers personalized activities, tracking, support and rewards to encourage healthier lifestyles.

For more than half a century, Humana has cared for people and guided them toward their own best health. That sense of purpose continues to thrive among the company’s employees, making them stronger, healthier and more resilient.

About Humana

Humana Inc. is committed to helping our millions of medical and specialty members achieve their best health. Our successful history in care delivery and health plan administration is helping us create a new kind of integrated care with the power to improve health and well-being and lower costs. Our efforts are leading to a better quality of life for people with Medicare, families, individuals, military service personnel, and communities at large.

To accomplish that, we support physicians and other health care professionals as they work to deliver the right care in the right place for their patients, our members. Our range of clinical capabilities, resources and tools – such as in-home care, behavioral health, pharmacy services, data analytics and wellness solutions – combine to produce a simplified experience that makes health care easier to navigate and more effective.

More information regarding Humana is available to investors via the Investor Relations page of the company’s website at, including copies of:

  • Annual reports to stockholders
  • Securities and Exchange Commission filings
  • Most recent investor conference presentations
  • Quarterly earnings news releases and conference calls
  • Calendar of events
  • Corporate Governance information

About the American Heart Association

The American Heart Association is devoted to saving people from heart disease and stroke – the two leading causes of death in the world. We team with millions of volunteers to fund innovative research, fight for stronger public health policies, and provide lifesaving tools and information to prevent and treat these diseases. The Dallas-based association is the nation’s oldest and largest voluntary organization dedicated to fighting heart disease and stroke. To learn more or to get involved, call 1-800-AHA-USA1, visit or call any of our offices around the country. Follow us on Facebook and Twitter.


Humana Corporate Communications
Alan Player, XXX-XXX-XXXX

Humana Again Earns Top Gold Status in the American Heart Association’s Workplace Health Achievement Index | Business Wir…


New findings from insurance giant Humana (NYSE: HUM) show that nearly 31% of Americans over the age of 65 don’t feel socially engaged.

Social isolation has been a prevalent issue for many home health care and home care companies in the U.S. Such companies as LHC Group (Nasdaq: LHCG), FirstLight Home Care and Lifesprk have been working to find solutions to the issue.

Startups have also began working on the fringes of social isolation as well. For example, Silvernest is a company similar to Airbnb that pairs older adults to roommates.

Louisville-based Humana has been moving in the home health direction in the last year — the company acquired a stake in Kindred At Home and is pivoting its partnership with wearable-technology company FitBit (NYSE: FIT) to work on preventing and managing chronic conditions.


Now, in an effort to address isolation issues, Humana announced Tuesday a new series of programming and events. The events are offered in correspondence with Active Aging Week and in partnership with SilverSneakers.

“Social isolation has a measurable impact on physical and mental health and older adults are often uniquely affected due to the loss of a spouse, adult children moving away, lack of transportation and a host of other reasons,” Steve Janicak, chief growth officer at Tivity Health, said in a statement. “Our SilverSneakers members thrive on the social connections they make through the program. We’re excited to partner with Humana during Active Aging Week to promote the social and physical benefits of exercise to more seniors.”

Active Aging Week is a weeklong campaign that calls attention to the positivity of aging. The initiative is run by the International Council on Active Aging, a professional association that connects the active aging industry.

Franklin, Tennessee-based Tivity Health (Nasdaq: TVTY) is a leading provider of fitness and health improvement programs including SilverSneakers, a program that offers older Americans community fitness and is available to 15 million Medicare beneficiaries.

Humana’s Active Aging Week programming includes group wellness activities in location across the country designed to create an environment of socializing while pursuing an active lifestyle.

“Healthy aging is a group activity,” Dr. Meredith Williams, lead medical director at Humana, said in a statement. “Social isolation and loneliness can often impact health as much as physical attributes, which is why we want to inspire seniors to focus on whole-person health.”

Social isolation has the negative consequences on health as smoking 15 cigarettes a day, Majd Alwan, senior vice president of technology at Washington, D.C.-based LeadingAge and executive director of the Center for Aging Services Technologies (CAST), recently told Home Health Care News.

Humana’s social isolation survey included responses from 1,627 U.S. adults 65 and older.

Back in the day, Christy Bowman watched a lot of basketball games.


Like many moms, she took great pleasure in watching her kids play, in grade school, in junior high and in high school.

She had never played basketball herself, but Bowman tried her best to understand it.


The irony is not lost on Bowman that now, she could probably teach her two grown sons a thing or two about basketball.

"They played basketball for a lot of years," Bowman said. "But not as many years as I have at this point. I've stuck with this sport even longer than they did. I think that might be a surprise to them. But I also think they are very proud of me."

And rightfully so.


Bowman is a baller.

A senior baller. With 18 years of experience.

She started playing basketball at age 49, at the suggestion of a friend, and as a way to get out of the house. Bowman's dog had just died and she was looking for a distraction.

Now 67 and still being "distracted" by basketball, Bowman, a resident of Evanston, is not only a senior, but the senior basketball player of her family. She plays and practices basketball multiple times a week along the North Shore, and competes in senior leagues.


Earlier this month in West Dundee, she and a couple of teammates qualified for the 2019 National Senior Olympic tournament that will be held in Albuquerque, New Mexico. They will play 3-on-3 basketball there.

It will be Bowman's seventh national tournament.

The National Senior Olympics are held every other year and draw more than 10,000 athletes in various sports, including track and field, volleyball, tennis and even horseshoes. The age range is from 50 to 100.

"I guess the challenge of doing something that was completely different than anything I had ever done was what got me into it," Bowman said of basketball. "It has challenged me mentally and physically, and being involved in a group and team dynamic has been really interesting to me.


"There is so much to basketball that I never even imagined and it makes me feel proud of myself because I'm still doing something and I'm staying active. There's a certain amount of confidence you get from that."

Edwina Dennis of Chicago, one of Bowman's basketball buddies, is literally the poster woman for senior confidence.

At the national tournament in Minneapolis in 2015, the National Senior Games in conjunction with Humana made posters of Dennis to promote seniors as fit athletes.

There was a reason the organization picked Dennis. She was 81 at the time and still going strong.

"I had my granddaughter with me and when we walked in, she was like, 'That's my grandma on that poster, that's my grandma,'" Dennis said with a laugh. "There I was all over the entrance and that was pretty great."


Now 84, Dennis just qualified for the 2019 national tournament. It will be her seventh national tournament. She started playing basketball in 2004, when she was 70.

"I have a slogan, 'If you don't use it, you're going to lose it,'" Dennis said. "If you don't move around regularly, pretty soon, you won't be able to move at all. You won't be able to get off the couch. I don't want that. That's what keeps me going.

"I'm really not even all that good at basketball. I'm not a great shooter. But I love being active and being competitive and I love playing."


And Dennis says that she has a lot of playing left in her.

How much longer will Dennis play basketball?

"I'm going for 100," Dennis said emphatically. "100 is the goal."

The National Senior Olympics for 2019 runs June 14 through June 25 in New Mexico. For more information, visit


Follow Patricia on Twitter: @babcockmcgraw


These senior woman are still ballers on the court