For most of us, Halloween is synonymous with massive consumption of sugar and orange food colouring. Candy corn, anyone? Thirty-nine grams of these little cavity-kernels contains 28 grams of sugar and 36 grams of carbohydrates. Refined sugar belongs in the category of "white death" that all simple carbohydrates inhabit -- eating too many of them has been directly linked to weight gain, obesity, diabetes, heart disease, bone loss, tooth decay and even mood swings and hypertension, among other things. However, you can't be expected to substitute your favourite candy bar with an apple on a holiday that practically demands your participation in this candy orgy. So what's a Skinny Chick to do? Here are some tips that will keep you from blasting off on a sugar high that will have your dentist rubbing his hands together in evil glee.

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• Small Sweets

  Typical shell-outs with less than 50 calories are a mini 3 Musketeers bar, Chuppa Chups Lollipop, a roll of Pez Candy, one mini Reese's Peanut Butter Cup or one Kraft caramel, a mini Hershey's Milk Chocolate or Kit Kat bar, a mini Snickers or Butterfinger, a strawberry-flavoured Twizzler. FYI, the 'fun size' of most popular candy bars has more than double the calorie count of a mini! And beware of those Cadbury 'Screme' Eggs, which cost you a frightening 170 calories each!

• Add Fiber

  Of course, the apple in the classic candy apple is a good source of fiber and vitamin C, but how about cereal squares made with a couple of spoonfuls of all-bran? That perennial fall favourite, pumpkin is also a good source of fiber and vitamin A and its smooth, sweet flavour is terrific in cookies, dessert loaves, tarts and even the roasted seeds make a tasty Halloween snack. Popcorn makes a great low-calorie, high-fiber treat for both kids and adults!

• Pre-Packaged Portion Control

  Finally, brand marketing managers are catching on to the fact that consumers want some better choices in the grocery store without feeling deprived, and are packaging both sweet and savoury snacks in handy 100-calorie portions. You'll find everything from Pringles to Oreos to Turkey Jerky in these snack pack sizes - the advantage is that the indulgence is controlled. Just remember that the small package isn't a license to eat 10 at a time!

• Dark Is Delicious

  Dark chocolate -- that is, anything with 70% or more cocoa content --can be an acquired taste for those who've known nothing but milk chocolate with added sugar all their lives. Once you've experienced the smooth richness just one ounce of decadent dark chocolate provides, with its anti-oxidant and cholesterol-lowering benefits to boot, you'll be hooked. Just one small piece of a premium brand can satisfy your sweet tooth and elevate your mood a whole lot sooner, with a lot less damaging fat and additives.

• Indulge

  Halloween is as much an excuse for adults to have a party these days as it is for kids, yet anyone who is trying to watch calories is probably already getting anxious about December's holiday feasting. It is possible to be festive without falling off the wagon! I don't advocate the eat-tonight-starve-tomorrow mentality anyway -- if you really want a treat, enjoy a small portion of the exact thing you're craving.

1. Go for small sweets. Typical shell-outs with less than 50 calories are a mini 3 Musketeers bar, Chuppa Chups Lollipop, a roll of Pez Candy, one mini Reese's Peanut Butter Cup or one Kraft caramel, a mini Hershey's Milk Chocolate or Kit Kat bar, a mini Snickers or Butterfinger, a strawberry-flavoured Twizzler. FYI, the 'fun size' of most popular candy bars has more than double the calorie count of a mini! And beware of those Cadbury 'Screme' Eggs, which cost you a frightening 170 calories each!

2. Add fiber to your favourites
Of course, the apple in the classic candy apple is a good source of fiber and vitamin C, but how about cereal squares made with a couple of spoonfuls of all-bran? That perennial fall favourite, pumpkin is also a good source of fiber and vitamin A and its smooth, sweet flavour is terrific in cookies, dessert loaves, tarts and even the roasted seeds make a tasty Halloween snack.
Popcorn makes a great low-calorie, high-fiber treat for both kids and adults!

3. Harness the power of pre-packaged portion control
Finally, brand marketing managers are catching on to the fact that consumers want some better choices in the grocery store without feeling deprived, and are packaging both sweet and savoury snacks in handy 100-calorie portions. You'll find everything from Pringles to Oreos to Turkey Jerky in these snack pack sizes - the advantage is that the indulgence is controlled. Just remember that the small package isn't a license to eat 10 at a time!

4. Dark is delicious
Dark chocolate -- that is, anything with 70% or more cocoa content -- can be an acquired taste for those who've known nothing but milk chocolate with added sugar all their lives. Once you've experienced the smooth richness just one ounce of decadent dark chocolate provides, with its anti-oxidant and cholesterol-lowering benefits to boot, you'll be hooked. Just one small piece of a premium brand can satisfy your sweet tooth and elevate your mood a whole lot sooner, with a lot less damaging fat and additives.

5. Indulge
Halloween is as much an excuse for adults to have a party these days as it is for kids, yet anyone who is trying to watch calories is probably already getting anxious about December's holiday feasting. It is possible to be festive without falling off the wagon! I don't advocate the eat-tonight-starve-tomorrow mentality anyway -- if you really want a treat, enjoy a small portion of the exact thing you're craving.

Otherwise you're bound to eat twice as much of whatever else is at hand, and though the substitute may technically be "healthier," you'll still feel unsatisfied, not to mention miserable. If you are the social host, though, that means you are in control. Remember, there are healthier ways to make delicious party foods -- check out my recipes for Santorini Lemon-Feta Dip and Whole Wheat Pita chips, Fire-Roasted Salsa Verde with Skinny Chips, Ole Guacamole and low-fat, low-sugar pumpkin bread, not to mention my Espresso Martini, Mojito Flaquito, Pomelo Martini and Skinny Pomegranate Bellinis! You'll find all these recipes and many more in my books, "Skinny Chicks Don't Eat Salads" and "Skinny Chicks Eat Real Food."

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• Who: Gotye

  <strong>What you'll need:</strong> Body paint and a broken heart. <strong>Further instructions:</strong> After painting yourself in geometrical designs, try to blend in to whatever area of the room follows the same colour scheme. Keep an eye out for any couple dressed as Taylor Swift and Kanye West so you can croon: "He didn't have to cut her off . . ."

• Who: Psy ("Gangnam Style")

  What you'll need: Black dress pants, a white button-up shirt, a pastel-toned suit jacket accented by black lining, sunglasses, a pair of loafers. <strong>Further instructions: </strong>Do the dance. All night long, non-stop, and despite the screams of protest. <strong>Bonus: </strong>You're free to yell "heeeey...sexy lady" at women all night because that is <em>the most important part</em> of your costume.

• Who: Skrillex

  What you'll need: Black pants, a black shirt, a black blazer, thick-framed glasses, beets, and THAT HAIRCUT. <strong>Further instructions:</strong> Drop beets. Literal vegetable beets since the DJ of any party you attend will likely expel you for touching their equipment. Say nothing, and drop more. <strong>Bonus: </strong>If you bump into someone because you're walking unsteadily, just look them and say "wobble."

• Who: Beyonce

  <strong>What you'll need: </strong>Sequined anything, confidence, a baby (doll or borrowed). <strong>Further instructions: </strong>Utter only empowering statements, and apologize for nothing, because you will not be wrong. Accept all compliments, and dance your way into every room. If someone asks you to pass the jelly, let them know they are not ready.

• Who: Drake

  <strong>What you'll need:</strong> A crown, various gold chains, a varsity jacket, a t-shirt, jeans, and a piece of Toronto paraphernalia. <strong>Further instructions:</strong> Practice mood swings. If possible, host a party yourself, and brag about the invitees, the amount spent, the type of food, and how much money you have left in the bank. In the next breath, complain about the same things. <strong>Bonus:</strong> You get to express your feelings in hashtag-friendly acronyms. #YOLO

• Who: Adam Levine

  <strong>What you'll need:</strong> Low rise, slim-fitting jeans, tattoos, Ray-Bans, arm tats and an annoyed expression aimed at anyone dressed like Christina Aguilera. <strong>Further instructions: </strong>Attempt to reach high notes, even when speaking, and smirk when being spoken to. Do not wear a shirt, and if one comes near you, sing about it dramatically before exiting the room.

• Who: Justin Bieber

  <strong>What you'll need:</strong> A well-groomed head of hair, two diamond stud earrings, skinny jeans, high-top sneakers, a V-neck t-shirt, various chains, a jacket. <strong>Further instructions: </strong>Stand only with those dressed like rap and/or R&B star. Avoid drinking milk (but if you do, throw it up publicly).

• Who: Kanye West

  <strong>What you'll need: </strong>Black skinny jeans, a black blazer, a barely-buttoned black dress shirt, gold chains, sunglasses. <strong>Further instructions: </strong>Keep your sunglasses on regardless of whereabouts, and smile only among close friends or at the expense of others. If possible, talk about yourself constantly, and explain why everyone else at the party isn't dressed as well as you. <strong>Bonus:</strong> You get to interrupt anyone dressed like Taylor Swift.

• Who: Ke$ha

  <strong>What you'll need: </strong>A blonde wig, fishnet stockings, a fur coat, combat boots, glitter, sparkles, feathers, and anything else you might find in the craft aisle; Jack Daniels. <strong>Further instructions: </strong>Use the bottle of alcohol to brush your teeth before getting in everybody's face. If someone is dressed like a ghost, try and hook up with them. Speak in a way that fellow attendees will ask what's wrong.

• Who: Lady Gaga

  <strong>What you'll need: </strong>Long brown hair, gold glove and a bottle of perfume. <strong>Further instructions: </strong>Aside from telling people about your fragrance, remain in hiding. Maybe don't even go to a party. Or if you do, hang out in your car.

• Who: Lana Del Rey

  <strong>What you'll need: </strong>A long brown wig, a floor-length cream dress, long nails, cat's eye eyeliner. <strong>Further instructions: </strong>Stand silently, moving only to delicately brush the hair from your face. Maintain an expression of extreme unhappiness, and when asked whether you're okay, twirl in one place until whoever asked you leaves.

• Who: Miley Cyrus

  <strong>What you'll need: </strong>A short blonde wig, short-shorts, combat boots, an oversize flannel shirt, and a bodyguard or two. <strong>Further instructions:</strong> Tweet about where you are and what you're doing constantly. Threaten to stop, but then tweet about that. Find Gale from<em> The Hunger Games</em> and get engaged. <strong>Bonus: </strong>Find someone dressed as Billy Ray, and then act embarrassed around them.

• Who: Mumford & Sons

  <strong>What you'll need: </strong>A three-piece suit, an acoustic guitar, and three friends (who are NOT your own offspring). <strong>Further instructions:</strong> Act surprised that people know who you are. Wail on your guitar or banjo as hard as you can until it breaks. Go home.

• Who: Nicki Minaj

  <strong>What you'll need: </strong>A bright pink wig, a bright pink dress, bright pink lipstick, floral accessories (preferably pink), pink high heels, and an unwillingness to compromise. <strong>Further instructions: </strong>Speak incredibly fast and demand perfection. Use a British accent sometimes, but not consistently and not to everyone. If somebody is dressed like Mariah Carey, remind her of how boring she is, and instigate a full-scale war to the awkwardness of everyone. <strong>Bonus: </strong>If you see a Justin Bieber, make age-inappropriate remarks about what you'd do to him later.

• Who: Taylor Swift

  <strong>What you'll need: </strong>A long blonde wig, a dress of your choosing, an acoustic guitar, a shocked expression. <strong>Further instructions: </strong>If you are wronged in any way, leave quietly and write a song. Then, return to perform it in the company of your enemy, and refuse to confirm whether the song is actually about them, despite its incriminating title. (Ex. "How Dare You, Brian – I Think My Hair Looks Fine")

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