A Healthier Holiday Cookie

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Low Fat Oatmeal Cranberry Cookies

Don’t worry. The taste has not been compromised, just the sugar intake! These are delicious and perfect for that holiday cookie exchange.

Ingredients: yields 3 - 3½  dozen small, soft cookies

  • 1 C. whole wheat or all purpose flour
  • 1½ C. quick cooking oats
  • ½ C. packed light brown sugar
  • 1½ Tsp. baking soda
  • 1 Tsp. cinnamon
  • ½ Tsp. nutmeg
  • ⅔ C. applesauce
  • 1 Tsp. vanilla extract
  • ½ C. Craisins (half a package)
  • 1 egg white (3 Tbsp. egg substitute)


  1. Preheat oven to 350°.
  2. Mix all ingredients together in medium bowl.
  3. Drop mixture by tablespoon or cookie scooper onto nonstick cookie sheet.
  4. Bake 8-10 minutes.
  5. Cool on cookie pan for 2-3 minutes and then transfer to wire racks to cool completely.

Nutritional Information: serving size: 8 cookies
Calories 243; Total Fat 2g; Carbohydrates 49g; Protein 7g; Fiber 4g; Sodium 250mg



What Nutritionists Eat

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Go-To Lunches for Busy Work Days

Lunch at work can take its toll on your diet, especially when you’re pressed for time. Between meetings and deadlines, you might be prone to skip lunch all together, opting instead for calorie-ridden snacks.

Keep yourself nourished with these lunches that nutrition experts agree will leave you feeling and looking good. It may require a bit of pre-planning, but you’ll be happy you did.

Vegetable Chili – Take canned low-fat vegetable chili and add cut chicken breast (to boost protein) and avocado (to give it some healthy fat).

Egg and Hummus Wrap – Cut up a hard-boiled egg and spread it with hummus on a rice wrap or whole-wheat tortilla. Hummus adds about two more grams of protein, as well as healthy fats, to keep you satisfied for the rest of the day.

Tuna Sandwich – Take an individual can of water-packed tuna, mix it with one tablespoon mayonnaise and one teaspoon Dijon mustard, top it with sliced tomato, red onion and lettuce. Tuna is full of fiber and protein, which is important to keep you fueled until dinner.

Two-minute Burrito Bowl – Take packaged pre-cooked brown rice and top it with pinto or black beans in sauce. Zap it in the microwave for a minute, and top it with a heaping spoon of plain Greek yogurt and your favorite salsa. Packed with filling fiber and protein for all day energy.



Kick-start Your Meditation Practice

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Apps To Prevent Holiday Stress

The holidays are notorious for triggering stress. For many, meditation offers the key to finding inner peace. These apps offer structured daily meditation sessions to help you combat holiday stress.

Mobile Meditation Tools For You
Just 10 minutes of mediation a day has proven health benefits.

  • Headspace – Free app known for its “Take 10” program of 10-minute sessions that focus mostly on the sensations in the body.
  • Meditation Studio – $2.99 app that offers over 160 guided meditations from courses in changing habits or uncovering happiness to “curated collections” that address things like stress or sleep.
  • Simply Being - $1.99 for unlimited access to one customizable-guided meditation in which you pick the duration (five – 30 min), the background sounds and volume of each.

 Well + Good


Handwashing Awareness Week

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December 4-10

It’s flu season and one of the best ways to prevent the spread of infection is to keep your hands clean. It may seem like a simple task, but many don’t take the time to wash adequately. Take note of these five steps to wash your hands the right way every time and share with your family and friends.

  1. Wet your hands with clean, running water (warm or cold), turn off the tap and apply soap.
  2. Lather your hands by rubbing them together with the soap. Be sure to lather the backs of your hands, between your fingers and under your nails.
  3. Scrub your hands for at least 20 seconds.
  4. Rinse your hands well under running water.
  5. Dry your hands using a clean towel or air-dry them.



Avoid Holiday Weight Gain

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Tips to Trick Your Metabolism Now and Always

The holidays are approaching and so is the dreaded weight gain that many hope to avoid. Put yourself in the driver’s seat and take control of your metabolism now to get you through the holiday season and beyond.


 Blue KC