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This is a guest blog post by Jennifer Lee, Ph.D.

Everybody is talking about antioxidants. It’s hard to keep up with all the latest “superfoods” and their supposed antioxidant benefits. But few people can explain why it is that we need so many antioxidants. We’ll try to elucidate …

What you need to know:

As it turns out, antioxidants may be very important for your nervous system’s health (and the rest of your body, too). They seem to prevent the harmful consequences of too much of a basic process called oxidative stress.

Oxidative stress is a cellular process that takes place in our brains and bodies every day, all the time. To a certain extent, it is normal: Our cells contain “reactive oxygen species.” These are chemically reactive, oxygen-containing molecules (like peroxides) that are a natural result of oxygen metabolism. In high volumes, these molecules are up to no good. But the body can handle them and detoxify itself at low levels.

However, our modern, industrial world includes an abundance of environmental stressors, from toxins in our food supply, air, medications, stress, even sunlight. These stressors can increase our levels of reactive oxygen species to a detrimental extent, causing cell structure damage. Our systems can no longer detoxify as well as they need to. And that’s how toxins and free-radicals can accumulate in the body. It’s a vicious cycle.

The central nervous system is particularly vulnerable to some of the toxic effects of oxidative stress. Examples include changes in calcium buffering ability, reductions in redox active iron and glutamine synthetase, alterations in membrane structures and microenvironments, and other scary stuff.

This can lead to degenerative changes in brain regions such as the striatum, cerebellum, hippocampus, and prefrontal cortex––regions responsible in part for motor function (e.g. balance, coordination) and cognitive ability (e.g. spatial learning, memory). Deficits in these areas make for some of the neurological downgrades of aging and neurodegenerative diseases such as Alzheimer’s, Parkinson’s, Schizophrenia, and even Autism in the developing brain.

So how do we make our brains less susceptible to over-stressing (oxidatively, that is)? What can we do to prevent––or reverse––such crippling neurological and behavioral deficits?

The easiest answer is probably to consume more antioxidants.

All plants synthesize a multitude of chemical compounds that enhance the plant’s survival odds. Some of these compounds are anthocyanins: natural pigments responsible for the yellow, red, and blue hues of fruits, flowers, and vegetables. They protect the plant from UV overdose, among other things.

Ever heard that the more intense the color of the fruit or vegetable you’re eating, the better it is for you? Perhaps this is why. Anthocyanins are reportedly potent antioxidants, working by chemically reducing the effects of oxidative stress. Animal models of antioxidant effects in the brain have revealed the benefits of these super-nutrients at the behavioral, neurological, and cellular levels. Their helpful effects also apply to brains and nervous systems that are both young and healthy (prevention), and diseased and aged (reversing damage). The antioxidants used in most of these studies are derived from:

• Blueberry
• Strawberry
• Spinach
• Boysenberry
• Cranberry
• Black currant
• Dried plum
• Grape
• Vitamin E

To summarize, research suggests that antioxidants enhance neuronal function in areas of the brain affected by aging or disease. This allows for more effective communication among areas of the brain, which facilitates ideal cognitive and motor function. And since oxidative stress starts in the young brain and accumulates in the old, early consumption of antioxidant-rich foods may prevent or delay the onset of neurodegenerative diseases, like Alzheimer’s.

So invite antioxidants to the family dinner table more often. Most of them taste great, and they might even help you remember those moments later in life!

Information in part from “Oxidative Stress and Inflammation in Brain Aging: Nutritional Considerations,” Neurochemical Research, 30 (2005) 927-935.

Jennifer Lee is a behavioral scientist who received her Ph.D. in psychobiology and learning.  She is a psychology instructor, researcher, and writer in studies of human and animal behavior.

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This is a guest blog post by Aviva Goldfarb, founder of  The Six O’Clock Scramble

Recently I was at the supermarket without my kids on a weekday morning. I had a long list and was flying through the aisles pretty swiftly. As I rounded the aisle, my cart came to a screeching halt in front of a frazzled looking woman with two young children who were clearly not making this shopping trip a pleasure for their mom. It was only ten in the morning but this poor woman had clearly had it for the day. Seeing her brought back some pretty dark memories of when taking Solomon and Celia to the grocery store could be more exhausting than taking a three-mile run in the heat and humidity of Washington, D.C. in July.

While most of us want seize opportunities to relax and hang out at home with our kids when we can, we are also faced with the reality that we still need to get certain things done to keep our lives running smoothly. One of those things is grocery shopping. I know many parents who, when possible, choose to do the shopping when their kids are in school or occupied with other activities. On the other hand, I often feel like I want to save those precious solo hours for less mundane tasks and want to get our kids in the habit early of sharing the household chores like shopping and cooking.

But let’s face it; grocery shopping with young children can be less than relaxing and, sometimes, downright exhausting! The good news is that as the kids get older, especially as they learn their way around the supermarket, they can be a big help at the store, so hang in there.

Below are some suggestions that may just save your sanity at the market, and keep you from hiding behind that cereal display at the end of aisle 8!

1. Go when the deck is stacked in your favor: Make sure your child is well rested. If he or she still naps, avoid going during or just before naptime. While you’re at it, try to make sure you’re in a decent mood and not in a giant hurry so you can relax a little and enjoy the “adventure” of shopping with your kids.

2. Be prepared: Make sure you have an organized grocery list to help you get through the store quickly (piece of cake for all of us Six O’Clock Scramblers). Also, bring some things that will help keep your child entertained (think small and seldom-seen toys and special fun snacks, like animal crackers.)

3. Offer a free ride: If your child is young enough to sit in the front part of the grocery cart, take advantage of it! If you’ve got them confined (please use the safety belt), you can engage them in a game of “I Spy” with items on your grocery list. If your kids are too big (or unwilling) to ride in the grocery cart, you can keep them close at hand by having them help you push the cart. Try assigning your kids the task of getting some items you need and putting them into the cart.

4. Turn the shopping trip into a sensory experience: As we all know, kids are like sponges, soaking up sights, smells and sounds wherever they go. The supermarket is a great place to take advantage of this (and to keep your child engaged and cooperative). Some examples of this are, “Feel how cold this bag of frozen vegetables is,” or “Which bananas look the most yellow,” or “Which peaches do you think smell fruity and ripe?” or “What kind of sound does this cereal make when you shake the box?” The opportunities here are endless.

5. Take advantage of teaching moments: If you have an older child, you can keep them interested in other ways, including helping them use the Fooducate app to determine whether your grocery choices are the healthiest ones. While in the produce section, talk to them about which fruits and veggies are best for their eyes and which are good for encouraging strong bones. This may get them interested in trying new foods when they get home, too. And grocery shopping presents a great opportunity to talk with your child about using money wisely, sticking to a budget or even how to compare prices of different brands or package sizes.

Armed with these suggestions, I hope the idea of heading to the grocery store with your children is a little less daunting. If you have some ideas on how to make this food gathering adventure more palatable, I’d love to hear from you. Just email me at aviva at thescramble dot com or share your ideas on The Scramble Facebook page.

Aviva Goldfarb helps busy parents let go of all the stress at 6:00 and bring joy and good nutrition back to the dinner table. She is a mother of two and the author and founder of The Six O’Clock Scramble, an online dinner planning system and cookbook (St. Martin’s Press, 2006), and is author of “SOS! The Six O’Clock Scramble to the Rescue: Earth Friendly, Kid-Pleasing Meals for Busy Families” (St. Martin’s Press, 2010), which was named one of the best cookbooks of 2010 by on the Washington Post. 

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This is a guest blog post by Jennifer Lee, Ph.D.

We’ve all heard of “sugar-highs” and informal theories that foods, especially sweets, can act like drugs in our system. But how much truth lies in such rumors? If food can be addictive, how so, and why? And what are we supposed to do about it to make sure our kids and ourselves stay “clean”?

Considering human evolution, it is in our best survival interest that we have an inherent desire for foods high in calories (that’s why they taste so good). Indeed, research shows that, like humans, other mammals enjoy tasty treats (even without the influence of the modern food industry and its propaganda). Unfortunately, for those of us in environments conducive to food addiction, this natural desire can go awry.

Many people say they crave sweet foods the same way alcoholics crave liquor, or a junkie craves his next “fix”. Believe it or not, this claim has some justification in science. Laboratory rats given intermittent access to a sugary drink exhibit typical addictive behaviors almost immediately: bingeing when sugar is available, crashing when it’s not (withdrawal, anxiety, depression, and craving-like behaviors). So, very sugary substances, at least behaviorally, act much like addictive narcotics. But what about physiologically?

Most addictive drugs cause increases in extracellular dopamine in a part of the brain called the nucleus accumbens. Dopamine is one of our “feel-good” neurotransmitters that is largely responsible for our motivation and reward systems. Typically, drug-seeking behavior will cause a rise in dopamine levels in the brain even before the drug is actually consumed––the mere anticipation of reward is oh-so rewarding. Rats addicted to sugar ingest it in a binge-like manner that releases dopamine in the accumbens during and right before consumption, much like heroin use in humans. And also like drug addiction, this sugar bingeing causes changes in the expression and availability of dopamine receptors in the brain: the next “high” will require even more sugar to achieve the same effect.

Another interesting tidbit: High sugar consumption mimics our brain’s natural opiate system. Opiates are the pleasure chemicals found in our brains (released after orgasm and vigorous exercise, among other things) and in drugs derived from the poppy plant (morphine, heroin, oxycodone, etc.). Of course, no one is saying that eating a bag of Twizzlers is on-par with recreational Vicodin use. The problem with these pleasure chemicals comes in their addictive consequences. Sugar addiction causes opioid-like changes in gene expression (in the accumbens), opioid withdrawal (which can be induced with naloxone, a drug used to treat heroin overdose), and a decrease in extracellular dopamine in periods without sugar availability. As with any addiction, you can see how the vicious cycle works: decreased dopamine causes craving and withdrawal, which is such a “low” that you just need this one last box of Girl Scout Cookies and then you’re back on-track tomorrow. But tomorrow comes, and it is even harder to stay off the sweets than yesterday.

So now you know that there is some evidence to suggest that sugar can be addictive. As with any consumable that is very desirable, moderation is the key. Trace amounts of refined sugars every now and then are fine… binges are dangerous. Fruits are a good source of sugar as they contain other nutrients that will fill you up and make you less likely to consume too much sweetness.

When you’re craving a sweet, ask yourself what sweets you have had lately, and how much of them you allowed yourself. Might you be battling a sugar addiction?

Information in part from “Evidence for sugar addiction: Behavioral and neurochemical effects of intermittent, excessive sugar intake,” Neuroscience and Behavioral Reviews 32 (2008) 20-39.

Jennifer Lee is a behavioral scientist who received her Ph.D. in psychobiology and learning.  She is a psychology instructor, researcher, and writer in studies of human and animal behavior.

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This is a guest post by Lisa Cain, PhD, a.k.a Snack-Girl

Yes! You know the vegetable that I am referring to – KALE. Kale is on every list for “healthiest vegetable”.

One cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6 (pyridoxine), 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.

Let me ask you something…..Do you eat kale? Raise your hand if you eat kale. I can see a few hands going up – but the rest of you seem a bit sheepish.

Well, it is time to start eating kale. Do not fear this leafy green – it is in your supermarket near the lettuce, it is cheap, and you can make it into something yummy.

The first recipe to try with kale is to make kale chips. These are super easy and even my children will eat kale if made into “chips”.

I keep working with kale because I used to hate it and I am finding that I just didn’t know how to cook or serve it. I have found a new trick that makes raw kale (that is right folks, RAW) super delicious.

First, you turn your lights down real low. Then, you light a few candles, put on some Barry White, and MASSAGE your kale. I find that calling my kale “baby” helps the whole process.

I know you think I am kidding, but I am serious. Drizzle some olive oil on chopped raw kale and massage it for two minutes. This massage results in softer kale – not unlike loosening the knots in a loved one’s back.

The kale will enjoy it and shrink in volume. I find that a little salt is all I need to make tasty kale and I don’t even want lemon juice or vinegar.

You cannot give up on kale! This is the vegetable that will solve all of your problems. Constipated? Eat kale. Want to avoid cancer? Eat kale. Overweight? Eat kale. Depressed? Eat kale. Looking for a boyfriend? well, I’m not sure about this one – but it might work!

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photo: parentsociety.com

This is a guest blog post by Dr. Dina R. Rose

Sometimes I think parents and toddlers come from different planets, and speak different languages. That’s why we interpret the world so differently.

It’s the parenting version of Men Are From Mars, Women Are From Venus.

• You see foods: applesauce, yogurt, peanut butter and jelly.
• They experience flavors and textures: Sweet, sweet, sweet. Gooey, gooey, gooey.

• You appeal to health concerns: Don’t you want to grow up to be big and strong?
• They don’t give a damn.  Read How to Help Your Kids Hate Spinach.

• You think your strategies offer friendly encouragement.
• They see pressure.

Sometimes the disconnect between what parents think and what kids believe is extreme.

In one study of parents and their 5-year-old daughters:

• 26% of parents said that they pressured their daughter to eat.
• 61% of the girls said their parents used pressure tactics to get them to eat.

That’s an astonishing divide.

“Does your Mommy make you eat all of the food on your plate?”   Your child is most likely to say, “yes”— even if you disagree.

I’m not advocating that you capitulate to your child’s perspective.

That would lead to anarchy.  But, you can’t ignore how your child interprets the world either. Her perspective matters.  It matters a lot.

So many eating problems arise because the lessons parents think they’re teaching their children aren’t the lessons their children are actually learning.

• You think you’re teaching your kids to appreciate vegetables.
• Your kids are learning to hate them even more.

Read Conscious Parenting.

• You think you’re providing a variety of foods.
• Your kids are experiencing a monotonous diet.

Read Variety Masquerade.

• You think you are teaching your kids not to waste food.
• Your kids are learning to keep eating, even after they’re full.

Read Are You Teaching Your Toddler to Overeat?

There is pretty compelling evidence that the most effective parenting strategies are those that foster an emotional climate with clear limits established in a warm and compassionate way.

When it comes to eating this means you set up a structure that dictates the big decisions, and then let your children participate in making some of the smaller (less important) decisions.

For instance,

• You decide to implement The Rotation Rule: No identical foods two days in a row.
• Your kids decide: French toast or eggs today…and then get the other (or something else) tomorrow.

If you’re not familiar with The Rotation Rule read: House Building 101 and Breakfast: The Most Important Meal of the Day. For more on setting up a structure read The BIG Fix: What to do When Feeding Strategies Fail and The Goldilocks Approach.

It is not easy to see the world through your toddler’s eyes.

But you have done it before. Remember crawling around on all fours to identify potential deathtraps when you were baby proofing? It’s kind of like that.

So rumble around in your child’s head for awhile and experience her experiences.

When you see the world through your child’s eyes, you begin to understand why your lessons aren’t always hitting home. You can also figure out how to fix them.

Remember, it’s not what you feed, but what you teach, that matters.

 ~Changing the conversation from nutrition to habits.~

=============================================

Source:  Carper, J. L., J. O. Fisher, and L. L. Birch. 2000. “Young Girls’ Emerging Dietary Restraint and Disinhibition Are Related to Parental Control in Child Feeding.” Appetite 35: 121-29.

Dr. Dina Rose is a sociologist, foodie and mom. In It’s NOT About Nutrition: The Art & Science of Teaching Kids to Eat Right, Dina combines her professional expertise on socialization, her knowledge about nutrition, parenting and food psychology research, with the practical skills she has gained from talking to, interviewing and coaching hundreds of parents.

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This is a guest blog post by Emily Kleiman, University of Maryland

Seventeen percent of children are currently obese, according to the Centers for Disease Control, and childhood obesity has become a dangerous national epidemic. Mission:FITPossible, a group of University of Maryland students working with medical experts from Children’s National Medical Center and professionals from the United Way Foundation, is combating the childhood obesity epidemic in Silver Spring, Md., through fun games that fuse education and fitness.

After hearing from two groups of children ages 10-14 in the local YMCA and Boys & Girls Club about their current eating and exercising habits, along with the fact that most had been teased for their weight at some point in their lives, the Mission:FITPossible team came up with a three-pronged approach to improve the health of these children:

1. Challenge Yourself,
2. Balance Yourself, and
3. Be Yourself.

Two games that Mission:FITPossible brought to the after-school programs are Grocery Dash and Balance Zone. Both are played in teams, but you can play these at home with your children if you make slight adjustments to the rules.

How to Play: Grocery Dash

You will need plenty of space for your agents to run for this game!

 1. Create a “Food Facts” sheet and a “Grocery Checklist” that shows healthy foods and their benefits.  You will also need items to represent the 10 power foods listed on the “Food Facts” sheet. We used large images of the foods, but feel free to use the real food! Set up the 10 foods at different stations in your backyard or a spacious room, and cover them so your agents cannot see which food is where.

2. Have your agents match the food facts to the items on their grocery checklist.

3. Once they match the items, each team must run to a station to check for the proper food. They must complete their list in order, but they can only check one station at a time. Once the agents check a station, they must return to the team’s “base” with or without the food item. If the food was not found, then the whole team must search a different station until it is found. The team that finishes its list first is the winning team!

4. Agents will have to work together to communicate which food is where. The team that finishes its list first wins.

In the pictures above, students at the YMCA Benchmarks Program raced to one end of the gym to capture the food items they needed to complete their list (left). The winning team holds up the power foods they found (right).

How to Play: Balance Zone

You can make a “Balance Zone Board” at home by using a spare bed sheet with markers, or by putting down colored paper on the floor.

Red = Fruit • Yellow = Dairy, Poultry • Green = Vegetables • Blue = Meats, Beans • Brown = Grains • Purple = DANGER ZONE: Fats, Sweets, Oils

1. Get into teams of 3 agents.

2. Each agent on the team should write down what he or she ate for breakfast, lunch, dinner and snacks the day before.

3. Together, go over each agent’s meals. Determine who had the most nutritious day and ate foods from the most food groups.

4. Have each agent represent one meal by using body parts to cover the different food groups. Try to avoid the Danger Zone (purple).

5. As each agent puts a hand, foot, elbow, knee or head on a square, he or she should yell out what food is being represented!

6. Once all agents have represented their meals, determine the winner by choosing the person who had the most balanced day.

Play these games with your children, and remember: Fit is possible!

-       The Mission:FITPossible Team

Nicole Andes, Devin Carroll, Julia Halloran, Emily Kleiman, Janet McClenny

This is a guest blog post by Toby Amidor, MS RD

Recently, my 9-year old son fainted in religious school and needed to get checked out in the ER. Thank goodness he’s okay, but the food he got served bothered me to the point that I’m writing this blog post to gain some perspective and insight from my readers. As a parent and registered dietitian, I always take note of what my child is served no matter where we are. Here’s my story…

The Meal
After my son got checked out in the ER and was determined to be in good health, the doctor wanted to make sure that he was able to eat and tolerate “normal” food. I’m trained as a clinical dietitian and have worked in hospitals and the ER before, so this was usual protocol. My son was starving by the time they brought his tray out (which was pre-selected for him) and I was surprised to see what was on it:

• 1 mini cheese pizza (about 6-inches)
• ½ cup apple juice
• ½ cup vanilla ice cream
• 1 pack Oreo cookies

I calculated the nutrition breakdown of the meal. Here are the numbers:

• Calories: 841
• Fat: 38 grams (58% of the daily recommended amount for an adult)
• Saturated fat: 18 grams (90% of the daily recommended amount for an adult)
• Cholesterol: 60 milligrams (20% of the daily recommended amount for an adult)
• Sodium: 1,122 milligrams (49% of the daily recommended amount for an adult)
• Carbohydrates: 104 grams (35% of the daily recommended amount for an adult)
• Fiber: 4 grams
• Sugar: 52 grams
• Protein: 24 grams

This meal was composed 40% of fat, which is above the recommended Dietary Guidelines maximum of 35%. The fat, saturated fat, and sodium high compared to the recommendations for an adult—can you imagine this was served to a 9-year old kid!  In addition, much of the carbohydrates and sugar came from the juice, ice cream, and cookies. There were no whole grains, fruits or vegetables provided. What about some steamed broccoli or baby carrots on the side? Or making the pizza from whole wheat pizza crust? Many brands are very tasty these days.

My Response
When the hospital called to follow up on my experience, I explained how the staff was amazing, compassionate and caring for my son however the food was not up to par. As I’ve previously worked in hospitals and work in the food biz, I know there are healthier options to provide kids that are also tasty.  I also know with the focus on preventing childhood obesity and the new MyPlate guidelines, this meal needs to be vastly improved.

LET’S DISCUSS: Have you had a similar experience or an opposite experience?

Toby Amidor, MS RD is the owner of Toby Amidor Nutrition, the Nutrition Expert for FoodNetwork.com, and Nutrition Advisor for Sear’s FitStudio.com. Follow her on twitter or Facebook

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This is a guest blog post by  Melissa Halas-Liang, MA RD CDE

Today’s children are at an ever increasing risk of becoming overweight and obese and developing related diseases like diabetes, heart disease, osteoporosis and certain cancers. Here’s my story, and how I hope to help the next generation increase their chances for healthy adulthood.

A few years ago, as a new mom, I’d see others give their children alphabet cookies (“aren’t they so cute?!”), fruit roll ups (“it’s fruit right?”), low fat girl scout cookies (“they’re only 110 calories -they must be good for you!”) and realized that in order to protect tomorrow’s future, we needed to engage not only today’s youth, but their parents as well.

As a Registered Dietitian (RD) with a focus on functional foods, I knew that other mothers would feed their kids well, if they only knew that green leafy vegetables protect the eyes or that blueberries could improve memory. Parents want to do what is best for their children, but without sound nutrition knowledge, how can they know what is best and act accordingly?

I decided to make it my life’s work to teach them. My overall goal was no small task: “to save the world one healthy food at a time”. But how can one dietitian compete for both a child’s attention and their parents?

I decided to create cartoon characters to entertain kids while subtly promoting healthy eating ideals. I built a website called www.superkidsnutrition.com that would be a trusted source of accurate and evidenced-based nutrition-related information AND entertaining as well. The Super Crew characters featured on the website, are the basis for two children’s books, and utilized in community outreach programs and curriculum.

Each of the eight Super Crew characters obtain different super powers from whole foods they eat and enjoy. The Super Crew is a teaching tool, used to attract kids towards eating whole foods rather than those that are processed and packaged and teach children that good nutrition can not only taste great, but can be fun too!

At the same time, the Super Kids Nutrition website and blog provides parents with child feeding tips and advice on a wide variety of topics such as baby’s first food, teens and body image, quick inexpensive meals, healthy ways to celebrate holidays and birthdays, how to stay fit as a family and many more.

So far, Superkids Nutrition has partnered with over 3,000 schools in 40 states and have close to 40 million visits per month on the nutrition and health content! We do our best to inspire, providing nutrition and tips to stay fit every day and share helpful resources with organizations that share a similar vision of a healthy America. Join the discussion on our facebook page, follow us twitter and be inspired to help children reach their full health potential. Ultimately, good nutrition practices provide children with the foundation for a healthier future and build healthier communities.

Melissa Halas-Liang, MA, RD, CDE, is a nationally recognized nutrition educator and wellness expert and founder of superkidsnutrition.com. She teaches nutrition through www.nutritioned.net and serves as spokesperson for the California Dietetic Association. Follow Melissa on facebook or twitter: @fitnutrition

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This is a guest post by Lisa Cain, PhD, a.k.a Snack-Girl

So, you like to bake – but you have a problem. Yes, I know that problem well.

You bake a couple dozen cookies and then they stare at you from wherever you have put them. Haunting you…… Just one more, you say, as you eat two more.

I have this rule about baked goods that I only eat ones that I have baked (or that someone I know has baked). These keeps me from eating stale, terrible, supermarket cookies when I see them.

This rule has helped me drop some unnecessary pounds and now I savor my baked goods. BUT, if I have them around I can’t stop eating them.

So, with the help of a reader’s comment, I came up with this handy method of having my cookies without overindulging. Check this out:

I put my finished oatmeal raisin cookie dough into an ice cube tray! And, then I froze them and dumped them out into a freezer bag. Now if I want a fresh baked cookie, I heat up my oven, get out a baking sheet, and bake a reasonable number for my family.

This would be even better if I had a toaster oven because I wouldn’t have to heat my whole oven for such a small load.

I put on my apron when my children get off the school bus and pretend I have been baking all afternoon. Take that – Martha Stewart!! HA! I look like super mom as I serve them fresh baked cookies.

I need a cape (and some cool tights and maybe a pair of kickin’ leather boots).

Try this oatmeal raisin cookie recipe – it is super delicious and fast to make.

How do you deal with the too many cookies problem?

Oatmeal Raisin Cookie Recipe
(makes 20 cookies)

4 tablespoons unsalted butter
1/4 cup sugar
1 egg
3/4 cup whole wheat flour
1 cup rolled oats
1/2 teaspoon cinnamon
1 teaspoon baking powder
1/4 cup milk
1/2 teaspoon vanilla
1/4 cup raisins

Soften butter in microwave (or leave out of the fridge if you remember). Mix butter, sugar, and egg in a large bowl. Add the rest of the ingredients and mix until combined. Place cookies in ice cube tray and freeze (about 5 hours). When frozen, take out of tray and put in freezer bag.

Preheat oven to 375 F. Place frozen cookie on ungreased baking sheet. Bake for 12-15 minutes or until light brown. Enjoy!

For one cookie = 73 calories, 2.9 g fat, 10.6 g carbohydrates, 1.5 g protein, 0.7 g fiber, 21 mg sodium, 2 PointsPlus

Lisa Cain, Ph.D. writes about healthy snacks on Snack-Girl.com. She is a published author, mother of two, and avid snacker.

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You won’t see this commercial, by Chef Rob Endelman and his wife, during the big game today.

That’s because Quinoa, broccoli, and other healthy foods are not part of the modern multi billion dollar food chain.

But imagine if Kale Chips got the same marketing treatment as Doritos…

Enjoy the Superbowl folks!

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