Jam Dot Cookies

Not only are these cookies delicious, but they are also good for you, and with only 77 calories each, they make for a great desert or snack anytime. They are fast and fun to make, and can be filled with your favorite jam or fruit spread

1 Cup Whole Wheat Flour
1 Cup Slivered Almonds, ground into a course meal
1 Cup Oats, ground into a course meal
1 tsp Cinnamon
1/4 Cup Grapeseed Oil
1/2 Cup Maple Syrup
1/4 Cup Fresh Squeezed Orange Juice
1 tsp Vanilla
Your Favorite Jam or Fruit Spread(I really enjoy Cascadian Farms)

Preheat the oven to 375 degrees. Spray baking sheet w/ vegetable spray(PAM) and set aside.

In a mixing bowl, combine the whole wheat flour, ground almonds, ground oats and cinnamon until thoroughly mixed.

In a separate bowl, combine the grapeseed oil, maple syrup, orange juice and vanilla. Combine wet ingredients into the dry ingredients, and mix well. Let sit for ten minutes. Scoop 1 TBS of batter for each cookie, onto the prepared baking sheet. Using your pointer finger, make a well in the middle of the cookie. Fille the middle of the cookie with 1/2 tsp of fruit spread or jam and repeat the process for the remainder of the batter. Bake for 8-10 min, rotate your tray and bake an additional 8-10 min or until cookies are golden, and the filling is bubbly.

Each cookie = 77cal; 4g Fat; 2 g Protein; 9 g Carbohydrate; 1 g Dietary Fiber; 0 mg Cholesterol; 1 mg Sodium

Stock your Kitchen to be Healthy Meal Ready

I try to keep my kitchen stocked with most of the items below, so when that "emergency dinner" comes up, I have good variety to choose from.

-Fresh and frozen fruits and vegetables.

-Recipe and soup starters such as garlic, onions, carrots, and celery.

-Healthy staples like brown rice, white Basmati rice, whole-wheat pasta, quinoa, and wild rice.

-Whole wheat bread and tortillas for healthy sandwiches and wraps.

-Beans such as lentils, black beans, chickpeas, black-eyed peas, kidney beans, fava beans, and lima beans.

-Frozen corn, peas, and other vegetables to add to recipes or for a quick vegetable side dish.

-Frozen fruit and berries to make smoothies or frozen desserts.

-Dark greens for salads, plus salad add-ins like dried fruit, nuts, beans, and seeds.

-Fresh and dried herbs and spices.

-Healthy fats and oils for cooking, such as olive oil and canola oil. You can also try specialty oils like peanut, sesame, or truffle oil for adding flavor.

-Unsalted nuts for snacking, like almonds, walnuts, cashews, peanuts, and pistachios.

-Vinegars, such as balsamic, red wine, and rice vinegar for salads and veggies.

-Strong cheeses, like aged Parmesan or blue cheese for intense flavor in salads, pasta, and soups.

-Low sodium chicken and vegetable stocks

As you can see, most of these items above will keep awhile, and you have a wide variety to choose from to make that healthy meal on the "fly".

In future posts, I will be sharing recipes with the above ingredients.

How many of these items do you keep on hand.

Please share

Pre-Diabetic Warning Signs

Roasted Bell Pepper and White Corn Tamales with Avocado-Tomatillo Salsa

Living in Colorado for the past 18 years, I have grown fond of south-western and Mexican Cuisine. This is my version of tamales. I hope you enjoy it as much as I do.

Ingredients
18 dried corn husks, plus extra husks to make ties
3 cups freshwhite corn kernels or frozen kernels, thawed
2 cups masa harina (found in the ethnic food section of your gorcery store)
1/2 cup lukewarm water
1 teaspoon baking powder
1/2 teaspoon salt
3 tablespoons canola oil
1 red bell pepper (roasted then chopped)
1 green bell pepper (roasted then chopped)
2 tablespoons diced yellow onion
1/8 teaspoon red pepper flakes

For the salsa
1/4 cup chopped avocado
5 ounces tomatillos, husked under warm running water
1 tablespoon fresh lime juice, or to taste
1 tsp Cumin, ground
1/2 cup coarsely chopped red onion
2 tablespoons chopped fresh cilantro or fresh coriander
1/2 jalapeno chile
1/4 teaspoon salt

Directions
Place the corn husks in a bowl of water to soften for 30 minutes. Drain and rinse well. Pat dry and set aside wrapped in paper towels.

Grill or char Bell peppers on gas stove until skin is completely charred all over. Place in bowl and cover with plastic wrap for 30 min. Under cold running water, de-seed and remove as much of the peppers skin as possible. Coarsely chop.

In a food processor, process 2 1/2 cups of the corn kernels until coarsely pureed.

In a large bowl, combine the pureed corn, masa harina, lukewarm water, baking powder, 1/2 teaspoon salt and oil. Mix until well blended, using your hands if necessary.

Place a dry nonstick frying pan over medium heat. Add the onion and remaining 1/2 cup corn kernels, and saute until tender-crisp, 6 to 8 minutes. Stir in the chopped roasted peppers and red pepper flakes and remove from the heat.

To assemble a tamale, place 3 tablespoons of masa mixture in the center of a soaked corn husk. Flatten with your hand and form a small well in the center. Add 1 tablespoon of the sauteed vegetables to the well. Fold the long side of the corn husk over the filling to cover, then fold over the ends, overlapping them. Tie with a thin strip torn from an extra soaked husk. Repeat to make 18 tamales in all.

In a large pot fitted with a steamer basket, bring 2 inches of water to a boil. Layer the wrapped tamales in the steamer basket. Cover with a damp kitchen towel and steam until the filling becomes firm and the tamales are heated through, 45 to 60 minutes. Add more water as needed.

While the tamales are steaming, make the salsa. Toss tomatillos, jalepeno and red onions in 1 TBS olive oil. Roast in 425 oven for 15- min, stirring once half way through. Puree tomatillos, jalepeno and red onions in a blender,careful not to allow the top to blow off because of the steam. Allow to cool. In a small bowl, combine tomatillo mixture with the avocado, lime juice, ground cumin, cilantro, and 1/4 teaspoon salt. Toss gently.

To serve, place 3 tamales on each plate. Accompany each serving with a generous spoonful of salsa on the side.

Serving size: 3 tamales
Calories 297 Cholesterol 0 mg
Protein 7 g Sodium 375 mg
Carbohydrate 49 g Fiber 7 g
Total fat 11 g

Tips to help you fall asleep, and stay asleep!

Despite what some people say most of us need 7.5 to 8 hours sleep a night.

A really basic health & wellness tip: Get adequate sleep (sleep until you're done sleeping.) This may involve changing your routine, but less stress and better health may be worth it. Getting a decent mattress may help a lot. You spend around 8 hours a day on that thing, and only a couple in your car. Isn't your bed worth a few extra dollars?

If you don’t sleep enough you will build up a sleep debt. A night every now and then is fine. You just sleep a little longer one of the following days and you’ve “paid back” your debt.

But if you sleep less than you need on a regular basis you will get sleep deprived.

A study during the 80's showed that poor sleepers (who slept 5-7 hours a night):

-had fewer promotions during their careers.
-were more likely to be hospitalized.
-stayed on lower pay grades.
-had a higher attrition rate.

But for many it is hard to fall asleep at night. What use is it to go to bed on time it you are not able to sleep?

Not being able to fall asleep can be very frustrating and it can potentially turn into a serious problem. So before that happens have a look a your evening routines and read this list.

15 Tips To Help You Fall Asleep:

1. Get up at the same time every morning. It is important to keep a regular sleep schedule.

2. Reserve the bedroom for intimacy and sleep. Don’t watch TV, eat, talk on the phone etc.

3. Don’t lie awake in bed for too long. There is no use lying in bed tossing and turning. Instead get up. Do a quite activity like reading and drink some relaxing herbal tea or eat a handful of walnuts,(You'll be giving yourself a boost of fiber and essential fatty acids along with the amino acid tryptophan -- a natural sleep-inducer.)that will help you fall asleep.

4. Make sure your bedroom is quiet. Noise makes it very hard to fall asleep. Limit it as much as you can. If needed, use earplugs.

5. Keep your bedroom dark. Use good curtains to block out light. Darker bedroom = better sleep.

6. Love your bed. Your bed should be comfortable and cozy.

7. Keep your bedroom cool and well ventilated. Most people sllep more comfortably in a room set at a cooler than normal temperature.

8. Limit caffeine. It think everyone knows that caffeine makes you more alert.

9. Exercise on a regular basis.

10. Stop smoking. Nicotine is a nervous system stimulant. It speeds up your heart, brain and blood pressure.

11. Avoid naps. If you have trouble falling asleep at night avoid napping in the afternoon.

12. Keep your bedroom clean. A nice uncluttered bedroom will make it a much easier to relax.

13. Limit alcohol. A night cap is not at all a good idea. You might feel more relaxed with some alcohol but it disturbs your sleep.

14. Eat healthy foods on a regular basis.

15. Sprinkle just-washed sheets and pillowcases with lavender water, or use a lavender scented lotion on your hands. The scent has been shown in studies to promote relaxation, which can lead to better sleep.

Let me know which of the above tips works best for you.

I look forward to your comments!

Oatmeal Cinnamon Bars....A Real Treat

This treat is a real favorite in our household, and really healthy for you. With only 111 cal per serving, you can't go wrong! Hope your family enjoys it as much as our! Let me know what you think!

Oatmeal Cinnamon Bars

2 Cups Rolled Oats
1 1/2 Cups Whole Wheat Flour
1 tsp Ground Cinnamon
1 tsp baking powder
1/4 Cup granulated sugar
1/2 Cup brown sugar
1/2 tsp salt
1 Cup cinnamon applesauce
1/2 Cup Vegetable oil

Preheat oven to 350 degrees. Combine all dry ingredients. Add applesauce and oil and stir until completely mixed. Pour batter into a lightly greased(Pam) 13"x9" glass baking dish. Bake for 25-30 minutes, or until bars are set in the center. Allow to cool thoroughly on a wire rack before cutting. Cut into 24 bars, 6 x 4.

Healthy Habits That Will Protect Your Children from Cold and Flu Viruses

Wow. It sure has been a while since I've made a new post here on my blog, but today's post is of the utmost importance for families with small children! I have put alot of research, as well as hands on pratice with my 5 y/o daughter Emma, into this post. I hope it is helpful to you!

How soon should your kids learn how to avoid cold and flu viruses? The sooner the better.

With Cold and Flu season among us, and especially with the H1N1 Flu affecting many communities here in the US, many parents have concerns about their children and how they can keep them healthy and avoid getting sick.

As soon as your babies get older -- and grow out of that maddening I-must-put-everything-in-my-mouth phase -- you can start teaching them habits that will protect them from germs like cold and flu viruses. How soon? The sooner the better.

"Good hygiene habits are much easier to introduce when your kids are young," says Laura A. Jana, MD, a pediatrician in Omaha, Neb. and co-author of Heading Home with Your Newborn and Food Fights. "Bad habits are hard to break."

Adopting healthy habits for kids can have concrete benefits. Dodging just one or two of those day care cold viruses could save you a lot of misery. And healthy habits can help protect your child from swine flu this fall and winter. Even if the benefits aren't immediate, teaching healthy habits will pay off.

"If they start learning proper hygiene when they're young, they may not get sick as much when they're older," says Tanya Remer Altmann, MD, a pediatrician and author of Mommy Calls:Dr. Tanya Answers Parents' Top 101 Questions About Babies and Toddlers.

So what sort of healthy habits for kids are realistic? Can a preschooler really learn ways to get protection from cold and flu viruses? Here's what the experts have to say.

Getting in a Routine:

When teaching healthy habits, focus on what's important. You probably don't need to lecture toddlers on the germ theory of disease. Concepts like contagion are probably too hard to grasp for little kids.


You really can't teach a preschooler to stay away from a friend who's coughing,
so instead of explaining, the key is to practice and ritualize some good behaviors. If you make them systematic, the odds are much better that you kids will stick with them -- and stay a little healthier as a result.

If you make good habits part of a routine, it all becomes much easier,and your kids will do them without thinking.

Healthy Habits for Kids: Hand Washing
When it comes to healthy habits for kids, hand washing is the most important one. To make it work, it's got to be built into their daily routines.

Parents should make hand washing a ritual, like brushing their teeth. You don't have to do it so obsessively that their hands get chapped. But you should always have your kids wash their hands:


When they arrive at day care or preschool
Before they eat
After changes or after using the potty or toilet
After a play date
As soon as they come in the house -- whether it's from school or from playing in the yard
The key is consistency. Get them to do it every time. If you do, your kids might start hand washing automatically. They might even start reminding you if you forget.

It's also important to do hand washing well. Always use warm water and soap. The CDC recommends that people wash their hands for the amount of time it takes to sing "Happy Birthday" twice -- about 15 to 20 seconds.

If soap and water aren't available, an alcohol-based gel will work too. Just make sure that your kids really scrub their hands for about 20 seconds. They're done when the gel has completely evaporated.

Of course, some kids will resist hand washing. What can you do? Here are a few tips.

Make them do dishes. Lots of toddlers and preschool age kids love playing in the sink. So instead of getting into a struggle about hand washing, just stand them on a chair by the sink, give them the soap and a dish to wash. If they keep at it for a few minutes, they'll probably get their hands pretty clean.
Choose the right soap. A bar of white soap can seem pretty dull. But if you can find a soap that catches their attention -- with a fruity smell, or maybe a cartoon character on the bottle -- you might have better luck with hand washing. To add to the mystique, you could make the soap especially for your child's use. Keep it on a high shelf and take it down only when she needs it.


Other Tips:

Hand washing is the most important, but there other healthy habits for kids that can reduce the spread of germs.

Cough into the arm. Many of us were told as kids to cover our mouths with our hands when we coughed or sneezed. The problem with that old advice is that it results in a handful of germs -- which are then spread on everything a kid touches.

Experts now recommend that kids -- and adults -- cough and sneeze into the crook of their arms. That way, the germs are less likely to wind up coating every surface in the room. Emma likes to call it "Doing the Elephant".


Use tissues. It won't always work, but you can try. Some preschool kids are capable of blowing their noses. Whether the tissue ends up in the trash can or on the floor is another story, of course.


Teach by example. As any parent knows, trying to get a toddler to do something can be maddening. Asking, or demanding, or begging your kid to adopt healthy habits might seem hopeless.

And lastly, every child should be on a nutritional supplement that contains the proper amount of vitamins, minerals and antioxidants they need to grow up healthy and strong.

But one good strategy to instill healthy habits in kids is to get your kids to mimic you. Model good behavior. Make a show of hand washing when you get home from work -- and do it for the full 20 seconds. Always cough and sneeze into your own arm. Your kids will probably notice, and over time it could really have the desired effect.

And if you're really conscientious about modeling healthy habits, you could get an added bonus: you might get sick less too.

I will be adding new posts more often, so keep an eye out....

Thanks for Viewing, Wishing You a Happy and Healthy Lifestyle!