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Spiced Oatmeal Cranberry Cookies
Makes 27 cookies
Ingredients:
3/4 cup vegan margarine
1 cup sweetened dried cranberries
3 cups quick-cooking or rolled oats
1/4 teaspoon nutmeg
1/2 teaspoon cinnamon
1/4 teaspoon ground cloves
1/4 teaspoon ground ginger
1/2 teaspoon baking powder
1 1/4 cups flour
1/2 cup nondairy milk
1 teaspoon vanilla extract
3/4 cup brown sugar
1/3 cup sugar
cooking spray
Directions
Preheat oven to 350 F.
Cream together margarine and sugars until smooth. Add vanilla and nondairy milk and mix well.
Add flour, baking powder, and spices until well mixed, then stir in oats and cranberries.
Spoon 1 1/2-inch balls onto a lightly sprayed pan and bake for 14 to 18 minutes, or until done.
Nutrition Information per cookie: 143 calories, 5 g fat, 1 g saturated fat, 0 mg cholesterol, 23 g carbohydrate, 1.4 g fiber, 11.9 g sugar, 2 g protein, 64 mg sodium
Source: www.cancerproject.org |
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Hello !
I just read an interesting study about college students and food. The coeds were asked to guess how many calories were in an organic salad, and then guess how many calories were in a cheeseburger. Another group of students was asked about the number of calories in a slice of cheesecake, and then the cheeseburger. The salad group estimated that the cheeseburger had 1401 calories, while the cheesecake group guessed that the cheeseburger was only 780 calories. It seems that the company you keep does matter! Each group saw the same cheeseburger, but their estimates were easily swayed when compared to another food at that meal. Be sure that when you are dining out you know what you're getting into! Check out HealthyDiningFinder.com - a great website that allows you to enter your zip code and price range to find a healthful restaurant near you. You can also find calories on many restaurant web sites. So look it up before you regret your choice... And your waistline!
Have a healthy week!
-Debra |
| Hear Fishy, Fishy, Fishy |  Well what do you know - fish and their omega-3s are good for something else. Omege-3 fatty acids found in fatty fish, and in a less bioactive form in flax and nuts like walnuts have been shown to promote heart and brain health among many other things. Now there is evidence that they can even protect our hearing.
New research from the Blue Mountains Hearing study and published in the American Journal of Clinical Nutrition found that those who ate more fish were at a lower risk of having hearing loss. Those who ate fish at least twice a week were 42% less likely to develop hearing loss when compared to those who ate fish less than one time a week.
Bottom Line: The recommendation from the American Heart Association is to comsume fatty fish at least twice a week. If fish is off the menu at your house, consider a supplement with 1000mg of omega-3s (not just 1000mg of fish oil, read the label carfully.)
Source: American Journal of Clinical Nutrition, Vol. 92, No. 2, 416-421, August 2010 |
| Another Reason to Heart Fiber |  It's long been known that fiber is good for many reasons; it can help you maintain a healthful weight, may protect your colon and is good for your heart. It is this last benefit that was studied and published in a recent article in the Journal of Nutrition. In this study, subjects ages 40-79 were asked to fill out a questionnaire about their diet and were enrolled in a study that followed them for 14 years.
At the end of the study the researchers found that those who reported consuming the most fiber were 18% less likely to die of cardiovascular disease than those who reported consuming the lowest amount of fiber.
The researchers concluded that fiber from foods like fruit and cereals may offer a protective effect against heart disease. The researchers also point out that these results may also be so strong because generally speaking, those who consume more dietary fiber have other healthy habits such as not smoking, and high fish intake.
Bottom Line: The average American consumes about 12-14 grams of fiber a day, far less than the 25-38 grams that is recommended. Try slowly increasing your fiber intake by adding an extra piece of fruit or a salad at lunch. Once your body has adjusted, add in another fiber source, such as whole grain pasta or high fiber cereal. Source: Journal of Nutrition, Vol. 140, No. 8, 1445-1453, August 2010 |
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About Sensible Nutrition
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Metabolism Measurements
 Ever wonder if your metabolism is what is keeping you from reaching your weight goals? Let a Sensible Nutrition RD measure YOUR metabolism and tell you the truth! Call 781-741-5483 or send an email to nutritionist@sensiblenutrition.com to schedule your appointment.
About Sensible Nutrition
Sensible Nutrition (www.sensiblenutrition.com) is a consulting firm established in 1994 that provides nutrition and fitness services to individuals, universities, corporate wellness programs and nonprofit groups. SN's client list includes The United States Coast Guard, Blue Cross Blue Shield, EMC, Putnam Investments, Corcoran Jennison, Harvard Business School, Boston Ballet and Children's Hospital. For more information about our corporate wellness services, please check us out at www.wellnessworkdays.com.
SN services: One-to-one counseling, fitness counseling and training, group lectures, metabolism measures and more! Let the Sensible Nutrition staff develop a nutrition program to help you finally reach your health and weight goals!Gift Certificates are available!
Debra Wein, MS, RD, LDN, SN President and Co-Founder writes a regular nutrition column for the National Strength and Conditioning Association's Performance Journal, has been quoted in Family Circle, Shape, Self, Men's Health, Allure and Prevention and has appeared on Fox 25, Channel 56 and Channel 5 news.
Contact us at www.sensiblenutrition.com or 781-741-5483. |
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