As Halloween approaches, adults and children alike are eagerly picking costumes, stocking up on trick or treat candy and planning Halloween parties. Needless to say, it is a fun season for children of all ages. Although Halloween tends to be chock-full o' sugar, chocolate and other unhealthier items, there is no reason why you and your family can't enjoy without any of the guilt or regrets that tend to follow. All it takes is a little thinking and "pre-planning." Doing so will help you maintain control and not overdo it when the big day finally arrives:

Buying Candy: Avoid stocking up on Halloween candy too early. Having the candy around the house will tempt you to indulge before trick-or-treating starts. Aim to purchase your candy no more than a day or two before Halloween (you may hit some great sales too!)

Plan Your Treat-Giving: There is nothing wrong about giving out healthier treats. Some parents may even be thankful. Here are a few ideas:

• Nut packs, raisins, sunflower seeds, pumpkin seeds
• Granola bars, Clif Bars for Kids, and other snack bars
• Baked chips, microwave popcorn or pretzels
• Bubbles, pencils, stickers, Slinkies, Trading Cards, gum
• Dark chocolate miniatures by Hershey's

Party Planning: Consider hosting your own party. Doing so will allow you to have more control over portion control and what is served. Serve treats towards the end of the evening, and start off with fresh vegetables and dips, sandwiches made with whole-grain breads and lean meats, whole-grain crackers and low-fat cheese and fruit. And, for drinks, choose 100% juice or hot apple cider over soda. If your party is for adults, go with beer and wine, as they tend to be healthiest.

Rally Your Neighborhood Together: Talk to neighbors and plan on making a healthier Halloween as a community. Create a "pre-approved" treat list and divide and conquer on the purchases. This will make it easier for all involved.

Eat before Trick-or-Treating: Just like it is wise to grocery shop on a full stomach, it is wise to trick-or-treat on one as well.

Be Picky: Adults and children should think about those treats they are most looking forward to. You may even want to preplan what is a good amount to consume that night and make a pact with kids (or yourself) about how much they will eat and what you will do with "leftovers".

Mini Bag it: Use smaller bags for trick-or-treating. In Mindless Eating: Why we Eat More Than We Think by Brian Wansink, it is said that people consume more food when it comes in bigger packages. Limiting the capacity of your trick-or-treat bag will help you or your children to remain in control.

Indulge: Whether or not you've discussed an appropriate amount of treat eating, enjoy some candy in moderation post-trick-or-treating. Watch how much you and your family consumes or keep the treats in a place that you can manage so that you can decide an appropriate stopping point.

Portion out the Loot: Apportion the leftover candy into "single-serving" treats you and your family can indulge in once a day or whatever frequency you deem appropriate. You may even want to formalize these portions by using little Halloween party favor bags to hold two or three small treats. Staple the bag to make it clear that the bag is a serving.

Giveaway Leftovers: If the idea of consuming candy every day is distasteful, consider giving away leftovers to places like your office, libraries or pediatrician offices.

Out of Sight: If you want to keep the leftover candy around, but would prefer to not make it a daily ritual, put the extras into a high-cabinet or into the back of a cabinet to keep it out of sight. The less you or you child sees the treats, the less likely they will think about them.

Sales: A lot of stores will sell candy for deep discounts on November 1st. Resist the urge to stock up.

Detox: Chances are your body needs a little rest from all of the sugar. Go to the spa and reserve a detox appointment to help your skin and body look and feel their best.

How do you plan on making Halloween healthier for you and your kids?

By Michelle Leno, LAc MSTOM
Spacio Acupuncturist & Massage Therapist

Fall is here. The change seems to have happened overnight. Suddenly the air is crisp and the days are shorter; we find ourselves a little more focused and serious than we were during the carefree, hot days of summer.

According to Chinese medicine, autumn is the season of the Lung and is associated with the Metal element and the emotion Sadness. Autumn marks the beginning of the yin cycle - the weather is cooler, the days are darker, trees let go of their leaves, animals prepare for hibernation, and we retreat into the warmth of our homes to be surrounded by loved ones. There is a natural sadness that many people experience as we face the impending winter months. This is the time of year for introspection to evaluate our efforts and endeavors of the past year and begin setting goals for the next.

The energy of autumn, more than any other, allows us to let go of what is not necessary and store only what is needed. When we rid ourselves of irrelevant baggage, it leaves us receptive to new experiences and a clearer vision of our future. Our Lungs enable us to breathe in the clean, pure air while we exhale the toxins, the stress, and the pent up emotions that weigh us down. The next time you walk outside take a deep breath, breathe in the autumn air and focus on how much better you feel!

The Metal energy is responsible for characteristics such as integrity, structure, personal boundaries, logical thinking and meticulous work. If you are a Metal dominate personal you are someone that is honorable and truthful, people know exactly where they stand with you. You do not like chaos or conflict, but prefer order and control .You tend to be a perfectionist and are most likely an expert in your career.

Because the mind and body are inseparable, if our Metal element is blocked or unbalanced, we are prone to both psychological and physical weaknesses. You may feel sadness or grief more severely. It may become hard to express yourself. Perfectionist tendencies can lead to disappointment or a critical self-image. What was once structure becomes obstinate rigidity. Physical weaknesses that occur revolve around the LungsÐ it's the time of year where we are the most vulnerable to catching colds, allergies, asthma attacks and respiratory infections.

BUT, this time of year is also the best time of year to treat Lung or Metal related issues; whether it be for smoking, asthma, sinusitis, chronic cough or coldsÉor any of the mental imbalances mentioned, autumn is the time of year that your Lungs and Metal energy will benefit most from acupuncture and herbal tonics.

If you're feeling out of balance, acupuncture will restore your body's harmony. Remember that psychological strain can be just as serious as physical ailments when it comes to your health! Don't wait to make an appointment to see how you can start feeling and thinking more positively.

To keep your Lungs safe and Metal energy in balance, try these homemade remedies:

Pears Researchers in the Netherlands have found that apples and pears may help protect the lungs from chronic disease. According to Chinese medicine, pears specifically help moisten and strengthen the Lungs.

Flax Tea with Honey This tea moisturizes the Lungs, expels phlegm and calms cough. Flax is also anti-inflammatory and a natural laxative.
1 Tbsp whole flax - ground in coffee grinder or mortar and pedestal
1 tsp honey
Pour 1 cup boiling water over flax seeds and allow to steep 10 minutes. Strain and add honey.

Miso with Turnips and Tremella Mushrooms Turnips strengthen the Lungs while Tremella help preserve the natural moisture of the Lungs.
Sesame oil
Turnips diced
Tremella Mushrooms (can be bought online or Asian markets)
1 dallop of miso paste
Vegetable stock

Heat oil, add turnips, and cook until soft. Add turnip greens and mushrooms. Add miso and vegetable stock. Simmer until turnips and mushrooms are cooked through.

Michael Green, MD
Medical Director
LightCare Medical Spa at Spacio

Although hair removal lasers have been used in the public setting for over 10 years, I still get asked all the time, "Does it work?" The simple answer is...yes! If that's all you wanted to know, just come in to Spacio and start today!

If you want to know the longer and most accurate version read my article below. Either way, the time to start laser hair removal is NOW!

Fall is the best time to start so that you get most of your treatments done before summer. That way you are all clean and care free for the warmer weather, and you are not tan in the area being treated which limits your laser hair removal possibilities due to increased risk of burning.

So, if you have been considering laser hair removal- maybe your underarms?, lower legs? (which work GREAT by the way)- or some other areas NOW is the time.

Does Laser Hair Removal Work?
Laser hair removal has become quite popular in the last 5 years. It is a revolutionary technology with many beneficial effects for people with unwanted hair. It would be nice if it was a simple one time treatment that would remove hair forever on any person, on any area of the body, with any skin color, or hair color. Unfortunately, it's a bit more complicated than that.

By definition, lasers emit one wavelength of light. Medical science has found some particular wavelengths that are good for the permanent removal of hair. It's safe and effective.

How It Works
Light is absorbed by the pigment in the hair. When the light is absorbed, the pigment heats up. It's similar to how a black car will be hotter than a white car in the sun. The heated pigment then heats the hair follicle capillary. This damages the capillary which prevents the follicle from making a hair in the future. Because we use the pigment in the hair, white and blonde hairs are not affected at all. And by the same token, any follicle that does not have a hair in it - like if it's been plucked, or is a dormant follicle - will not be affected. Since pigment is important, thicker darker hairs (with more pigment) are usually easier to remove.

Now hair grows in stages and in the active growth stage, the pigment of the hair is in close proximity to the capillary at the base of the hair (in the dermal papilla). As the hair growth cycle progresses it goes into resting stages where it is not actively growing. The laser will remove pigmented hair in all stages. But, it is only effective for permanent results in the active phase. This is because the pigment is not close to the capillary during the resting stages, and it is the reason it takes several treatments to achieve permanent results.

Hair Cycle
Different parts of your body have a different percent of hair in the active and resting stages at any one time. For instance, on your head, it is almost all actively growing. This is why you need to get a haircut. On the rest of your body, there is a much larger amount of hair in the resting stages. The good news is that laser tends to synchronize growth in these areas so that the hairs all grow at the same time.

What that means for you is that, unlike waxing or shaving, the hair will all be gone for about 5 weeks in between treatments! That means NO HAIR for 5 weeks.

What Kind of Results Can You Expect?
I will tell you what I tell everyone! It's easy to remove 50% of pigmented hair permanently. It's IMPOSSIBLE to remove 100% of the hair in an area permanently. Anyone who tells you that is has not been doing laser hair removal long enough.

Now, between 50% and 100% there are a few variables.

#1- Hair Color and Thickness - Thicker and darker hairs are easier to remove because they absorb the light better. So, darker hair gets closer to the 90-something% range.
#2 - Skin Color - It's difficult for me to get high energies into darker skin because the pigment in the skin will absorb some of the light and, if could result in a burn. We do have a laser that is made exclusively to treat darker skin types with minimal risk, but it still may be less effective.
#3 - Area of the body - The area of the body is one of the most important variables. For reasons we do not completely understand, some areas work better than others. See below:

Best Areas
These areas will usually get in the 80-90% range of permanent removal in 6-8 treatments

• Bikini (men or women)
• Lower legs (men or women)
• Neck (men)
• Line on lower abdomen (men or women)
• Between eyebrows (men or women)
• Ears (men or women)
• Nose (men or women)
• Fingers (men or women)
• Toes (men or women)

Good Areas
These areas will get in the 70-90% range after 8-10 treatments

• Upper legs (men or women)
• Arms (men or women)
• Underarms (men or women)
• Chest (men)
• Areolas (women)
• Abdomen (men or women)
• Face (men)

Challenging Areas
These areas will get about 50-70% but will probably need long term maintenance

• Face (women)
• Back (men)

So the best profile is light skin and thick dark hair in one of the best areas of the body. The worst profile is dark skin and thin hair in a challenging area of the body.

Other Benefits

No hair in between treatments - up to 16 weeks!

After each treatment less hair comes back and the hair that returns is thinner and straighter.

Irritation from in-grown hair is gone after one treatment because the laser treats the in-grown hair right where it lives under the skin.

Skin improves since there is no irritating hair, shaving, or waxing for 6 weeks!

You do not look in the mirror on a daily basis and reaffirm something that you hate about how you look.

Water is powerful and restorative, and is essential for every living being. It sustains life, providing protection and comfort. For centuries, hydrotherapy has been considered an important treatment for a wide range of ailments. Aromatic baths releases powerful scented oils through steam that can give relief from pain, sinus and skin conditions such as psoriasis and eczema; they can also treat emotional imbalances, headache, fluid retention, stress, insomnia, muscle aches and circulatory problems.

Spacio has wonderfully relaxing hydrotherapy treatments, but if you can't make it into the spa you can create your own private world with a well-crafted bath. Create a space of solitude and complete relaxation. Here's your recipe:

• Prepare: Start the experience before you submerge by allowing your body to relax as the soothing sound of running water fills up the room. Play relaxing music and dim the lights and light a candle.
• Add Aroma: Add an essential oil, bath salt or gel from the spa. As the steam from the hot water fills the air, your aromatherapy treatment begins.
• Set the Mood: Decorate your surroundings with candles, flowers and other mood enhancing tools. As your bath is being drawn, prepare yourself physically and emotionally. Take your time.
• Submerge: Slowly step into the hot water, allowing your body to adjust to the heat. Soak, relax, breathe. This is a YOU focused time. Let the steam, water and aroma take you away.
• Soak: Soak for 15 to 30 minutes. This will provide you with all the benefits you want without overdoing it.
• Emerge: Wrap yourself in a clean, soft towel or your favorite bathrobe. Allow your body to cool down before carefully moisturizing your entire body to complete the treatment.

A morning bath can make you feel revitalized. Use a stimulating essential oil such as rosemary or jasmine. Don't stay in the tub too long, as an ultra-long bath strains your circulation and hot water dissolves your skin's natural lipids. There is a definite correlation between bath temperatures, duration of soak and the mood your bath creates.

• REFRESHING 77 degrees F to 86 degrees F - Duration 10 minutes
• RELAXING 98 degrees F to 102 degrees F - Duration 15-20 minutes
• THERAPEUTIC 102 degrees F to 104 degrees F - Duration 10-30 minutes. To treat a cold or induce sweating.

Remember that the spa is always a great way to relax. Whether you reserve a massage or try a hydrotherapy treatment, you will reduce stress and feel great.

Beans are high in soluble fiber, making them great for lowering cholesterol. The following recipe can substitute different types of beans for the chickpeas and black beans. Further, there are tons of vegetables and nutrients to fill you up.

Ingredients: 1 tablespoon olive oil

Directions:

• In a dutch oven or 5-quart saucepan with a lid, heat oil over medium. Add onion and garlic and cook, stirring occasionally, until tender, 5 to 7 minutes. Add squash, bell pepper, and chile powder; season with salt and pepper and cook, stirring 1 minute. Add 1/2 cup water. Cover and simmer until vegetables are crisp-tender, about 7 minutes.
• Stir in tomatoes and their juice, breaking them up with a spoon; add chickpeas, black beans, 1/4 cup cilantro, and 1/2 cup water. Bring to a boil. Reduce to a simmer, partially cover, and cook until lightly thickened, about 20 minutes.
• Season with salt and pepper. Stir in remaining cilantro and spoon into serving bowls. Serve with lime wedges.

Nutritional Value per Serving

Servings per Recipe: 4

Calories: 448

Protein: 21 gm / 18% of Calories

Carbohydrates: 80 gm / 70% of Calories

Fiber: 19 gm

Fat: 7 gm / 12% of Calories