A Basic Halloween
I love Halloween: carved pumpkins, costumes, skeletons and witches roaming the streets, fireworks, and then there is the candy.
If you’re indifferent to candy, this post might not be for you. But if candy consumption affects your health goals, here’s my story to help.
Fact of life: My relationship with candy is a mixed bag. I can’t bounce back easily from eating a pile of Halloween mini-bars. I’m left weakened. Yes, I could have one or two bars and call it done, but I am not a big fan of moderation as a strategy for items with addictive qualities. When it comes to Halloween candy, sometimes nothing vs. something is the best strategy.
A candy-free Halloween is a PR-board-worthy accomplishment in my world.
Pic: Catie Deadlift PR
These are some of the strategies I use to “get through” Halloween.
🧠 Strategy 1: Start the Self-Talk Early
The self-talk starts now, a few days in advance. A game plan is required.
You don’t need that stuff. You will feel better without it. It will set you back a couple of weeks. Saturday in the gym will be grueling.
I make a list of reasons to stay away, to repeat to myself constantly, in the days leading up to Halloween. Our Built Basics Series Workout on Saturday is one such reason!
Pic: Build on Basics: Get a Grip Workout 3
🥣 Strategy 2: Fuel for the Fight
Halloween morning needs to start with a solid breakfast, protein, fiber, some healthy fats. A filling meal. If I go into the day strong, candy loses its appeal. If I’m running around harried and hungry, it doesn’t.
Have a solid one-pot meal ready early for dinner. If going out, I’ll fuel up beforehand. Here are my contenders for this year:
🧙♀️ Pumpkin Cauldron Stew
Ingredients (Serves 4–5)
1 lb lean ground turkey or chicken
1 tbsp olive oil or avocado oil
1 yellow onion, diced
2 garlic cloves, minced
2 cups diced sweet potato (about 1 medium)
1 ½ cups chopped kale or spinach
1 cup canned pumpkin purée (not pie filling)
2 cups low-sodium chicken or bone broth
1 tsp cinnamon
½ tsp nutmeg
½ tsp smoked paprika
Salt and pepper to taste
Optional: ¼ tsp chili flakes for a kick
Instructions
Heat oil in a large pot or Dutch oven. Add onion and cook 3–4 minutes until softened.
Add garlic and ground turkey; cook until browned.
Stir in sweet potato, cinnamon, nutmeg, and paprika.
Add broth and pumpkin purée. Bring to a gentle simmer.
Cover and cook 15–20 minutes, until the sweet potatoes are tender.
Stir in kale and cook another 3–4 minutes until wilted.
Season to taste with salt, pepper, and chili flakes if you like a little heat.
🩸 Approx. per serving: 280 cal | 27g protein | 22g carbs | 9g fat | 5g fiber
🍚 Black Magic Stir-Fry
Ingredients (Serves 4)
1 cup uncooked black rice (or brown rice)
1 lb chicken breast or firm tofu, cubed
1 tbsp sesame oil
1 small red onion, sliced
1 cup broccoli florets
1 cup shredded purple cabbage
1 bell pepper (red or orange), sliced
2 tbsp soy sauce or tamari
1 tbsp rice vinegar
1 tbsp grated ginger
1 clove garlic, minced
1 tsp honey or maple syrup
Optional: sesame seeds and green onion to garnish
Instructions
Cook the rice according to package directions.
In a large skillet or wok, heat sesame oil. Add chicken and cook until golden; remove and set aside.
In the same pan, add onion, garlic, and ginger. Sauté 1–2 minutes.
Add broccoli, cabbage, and bell pepper; stir-fry 5 minutes until crisp-tender.
Return chicken to the pan. Stir in soy sauce, rice vinegar, and honey.
Add the rice and toss until coated in the glossy, dark sauce.
💀 Approx. per serving: 360 cal | 30g protein | 38g carbs | 8g fat | 5g fiber
Pic: Lift Over Forty Strong end to October
🧡 Strategy 3: Plan Alternative Treats
Roasted pumpkin seeds with butter are a must, as my mom made them.
Butter-Roasted Pumpkin Seeds
Ingredients
Seeds from 1 medium pumpkin (about 1 ½ cups)
1 ½ tbsp butter (salted or unsalted, both work), melted
½ tsp sea salt
Instructions
Preheat oven to 325°F (160°C).
Rinse seeds well and pat them completely dry. The drier they are, the crunchier they’ll be.
Toss with melted butter and salt.
Spread evenly on a parchment-lined baking sheet in a single layer.
Roast 25–30 minutes, stirring halfway through, until golden and crisp.
Let cool completely before storing (they’ll crisp up even more as they cool).
Benefits of Pumpkin Seeds
Protein boost: About 7–9g per handful, which gives steady energy and helps you feel full.
Rich in magnesium: Supports muscles, heart health, and better sleep.
High in zinc: Strengthens immunity and supports recovery.
Healthy fats: Keep you satisfied without blood sugar crashes.
Fiber for fullness: Balances appetite and supports regular digestion.
If craving chocolate, my options for caloric control and some modicum of health benefits will be a chocolate protein smoothie, a chocolate protein bar, or protein hot chocolate.
💪 Strategy 4: Take the Long View
Sometimes the best way to stay out of the candy bowl is to focus on what you’re getting instead.
The question becomes: What are you buying yourself by not going down this ghoulish road?
Have a great Halloween! See you in the gym. 🎃💪
