13 Delicious Holiday Cookies Under 100 Calories

Here’s a fact that may boost your spirits: today is National Cookie Day. It’s a happy coincidence considering the holidays are upon us. Really, what better time than now to nosh on these sweets?

While Santa would approve of indulging in a few cookies, some holiday favorites can rack up the calories and fat after just a few bites. Thankfully, there are a few tasty and festive recipes you can enjoy with less guilt.

RELATED: 11 Ways to Stay Slim Through the Holiday Season

Get to baking with these 13 treats—6 of them have about 60 calories per cookie or less!

Apple Pie Tassies

Calories: 39
Thanks to the apples in this dessert, you’ll get a little boost of filling fiber to keep snacking to a minimum. Plus, it’s low in the bad stuff, like sodium and cholesterol. Get the recipe: Apple Pie Tassies

 

Mocha-Nut Fudge Flats

Calories: 43
If you can’t get enough of the rich taste from your morning brew, this coffee-inspired cookie is your perfect sweet. Unsweetened cocoa powder helps cut down the sugar. Get the recipe: Mocha-Nut Fudge Flats

 

PB&J Thumbprints

Calories: 44
Thumbprints are a holiday staple no one can resist. Satisfy your craving in a healthy way with this peanut butter and jelly twist on the classic. Get the recipe: PB&J Thumbprints

 

Gingerbread Sparkles

Calories: 51
Need something to serve at a holiday party? Not only is this cookie low in calories and fat, but the red and white sparkles add a festive touch. Get the recipe: Gingerbread Sparkles

 

Snickerdoodles

Calories: 54
You can’t go wrong with a batch of snickerdoodles. Not only are these tasty cookies easy to make, but the cinnamon dusted on top is good for your heart, too. Get the recipe: Snickerdoodles

 

Ginger-Molasses Cookies

Calories: 61
Two reasons to grab this snack: There’s only two grams of fat per cookie, plus soothing ginger can help fight inflammation. Get the recipe: Ginger-Molasses Cookies

 

Decorated Sugar Cookies

Calories: 69

Sugar cookies always seem to pop up around the holidays, but this simple sugar cookie dough recipe is perfect for people who don’t like buying the packaged stuff. Get the recipe: Decorated Sugar Cookies

 

Chocolate Peppermint Cookies

Calories: 70

The minty taste of peppermint isn’t just for candy canes: It also complements a batch of chocolate cookies. Thanks to sugar-free candy and calorie-free sweetener, this recipe is diabetic friendly too. Get the recipe: Chocolate Peppermint Cookies

 

Cranberry-Nut Chocolate Chip Cookies

Calories: 75
The ingredients in this treat (including oatmeal) pack flavor and nutrition. You’ll get antioxidants from the cranberries, filling fiber from the oats, and omega-3 fatty acids from the walnuts. Get the recipe: Cranberry-Nut Chocolate Chip Cookies

 

Linzer Thumbprints

Calories: 87
Another way to spice up your thumbprints this holiday season: add hazelnuts, cinnamon, and lemon juice for a fresh take. Get the recipe: Linzer Thumbprints

 

Cinnamon Streusel Crisps

Calories: 87
Take your sugar cookies to a whole new level this year with cinnamon, pecans, and a bit of nutmeg. It’s your favorite spices on an edible platter. Get the recipe: Cinnamon Streusel Crisps

 

Mocha Cookies

Calories: 90
Love the taste of coffee, but not crazy about the nuts in the Mocha-Nut Fudge Flats above? Then this simplified cookie recipe is right up your alley. Get the recipe: Mocha Cookies

 

Chocolate Chunk and Walnut Oatmeal Cookies

Calories: 92

Who doesn’t love oatmeal cookies around the holidays? The best thing: these have walnuts, which are high in the heart-healthy omega-3 fat alpha linoleic acid. Plus, decadent chocolate chunks. Get the recipe: Chocolate Chunk and Walnut Oatmeal Cookies

RELATED: 16 Oatmeal Dessert Recipes That Satisfy

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Laptops in the Kitchen

What Do You Think?

 

This came up during our discussion on the pros and cons of electronic delivery for food magazines, and we thought it would be interesting to put the question out there. Do you display recipes on a laptop while cooking, or is that just begging for trouble?

Personally, we've started bringing our laptop into the kitchen more frequently in the past few months. We're finding the majority of our recipes online these days and displaying the recipe our laptop often beats jotting it down or using up paper to print it off.

We set the laptop on a table across the room from where we're actually cooking, so there's (hopefully!) no danger of accidentally spilling ingredients onto the keyboard. Having sticky fingers is sometimes an issue, but we can usually reduce the page size of the recipe so that it fits on one screen, thus reducing the need to scroll.

We also think we'll take a suggestion from Kitchn reader Tiamat_the_Red and start covering the keyboard with plastic wrap. If we had a Kindle or an iPhone, we would probably do the same thing but put the device in a sealed plastic bag.

The only downside to this high-tech move is not having an good system for taking notes or marking changes. We try to keep a spiral notebook for these things, but this can still be confusing when want to make the recipe again and need to figure out how our notes correspond with the online recipe.

Do you ever bring your laptop into the kitchen?

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Sun’s Effect on Baby Skin

A baby skin is very thin and sensitive to sun. Within, ten – fifteen minute, exposure direct sunlight, causes sunburn. When a baby is placed, inside baby car seat, unaware seat and buckles, been exposed direct sunlight, will burn baby’s skin. Sunburns can be very painful and serious health problems, including dehydration and fever. Estimates, one in every 100 children, may eventually develop melanoma, most deadly type, of skin cancer.

Treating mild or less severe, baby sunburns, applying onto the area, a washcloth been soaked, in cool water. Applying wash cloth, onto skin for fifteen minutes, a few times a day or more, but cautiously, observing for any chills. Alternatively, bath baby in cool water and baking soda, cools the skin, and reduces redness. Applying, moisturizer containing aloe vera, vitamin ‘E’ oil or Noxema, cools down skin temperature, reduce redness, and discomfort. Provide, plenty of fluids, preventing dehydration. Severe sunburns or blistering of the skin, associated second degree burns, needs attentions of a physician or pediatrician, immediately. Prescribed treatment includes, applying ointments, creams, dressing of blisters, and relieving pain, taking infant non-aspirin.

Certainly, prevention is best method, from sunburn, any age. According, Dr. Paul J. Honing, chief of Dermatology, The Children’s Hospital of Philadelphia, severe sunburn or continued exposure to the sun early in life, may be correlated, with skin cancer, later in life. Furthermore, a child has two severe sunburns, before the age of 18, generally, greater risk of skin cancer. Dr. Honig warns, protecting the skin with baby oil, enhances damaging effect, of the sun’s ultraviolet rays. Importantly, Children have greater risk of skin cancer: Fair to light skin complexion, family history of skin cancer, history of sunburn early in life, typical moles or larger number of moles, freckles, and long duration sunlight exposure. Living, closer to the equator, during peak summer months or between 10 AM – 4 PM, sun provides, strongest rays. Living in high altitudes, greater exposure to the sun. Every 1,000 feet of altitude, increases sun’s rays by five percent, especially, living in Denver, exposure is 25 percent stronger. Baby should wear, long-sleeved shirt, tight woven clothing (prevents sunlight), light colored clothing, and loosely woven fabrics. Fabric labeled, Ultraviolet Protection Factor (UPF) value, provides a level of protection, from the sun’s harmful ultraviolet (UV) rays. Ultraviolet Protection rating of twenty, allows 1/20 of the sun’s UV radiation, pass through or reduces, skin’s UV radiation exposure, by twenty times. Higher Ultraviolet Protection Factor, provide greater UV protection. Preferable, a baby should wear, sunglasses with UV-protection, and have big lenses, exposure to the sun. A child vision can worsen, after years of exposure to the sun, without any protection. Outside, attach an umbrella or canopy, when using a stroller. Otherwise, sun-protective tent, provides sun-protection, baby is playing or resting. Directly exposure to the sun, apply sunscreen or lotion, exposed areas. Contact your pediatrician, recommended sunscreens or lotions. Babies over six months old, applying waterproof sunscreen, designed for children, and labeled ‘broad spectrum,’ protecting against, both ultraviolet B (UVB), and ultraviolet A (UVA) rays. Additional protection, by apply zinc oxide, upon areas of the skin, more perceptible to sunburn, such as nose and lips. Same for adult skin protection.

Sunscreen protects the skin, by absorbing or blocking, and scattering UV radiation. Degree of protection rated by Sun Protection Factor (SPF) system. The higher SPF rating, adult or baby exposure sun longer, before getting sunburn. Applying, an SPF ’15,’ exposure to the sun, for 150 minutes, prevents sunburn. Recommend, applying new sunscreen, onto a small area of a baby skin, and observing, for allergic reaction, of rash or redness. Applying, sunscreen 20 minutes, before exposure to sun, enough time for skin absorption. Reapplying sunscreen, recommended, after a baby or adult, played in water or has been sweating. Otherwise, reapplying every thirty minutes, during sun exposure. If eyes are exposed to sunscreen, cause irritation, apply plenty of water to the eye, reduces discomfort, and contacting a physician, if irritation continues. The American Academy of Pediatrics (AAP) recommends sunscreen, protective sun hats, sunglasses, and clothing.

Sun light absorbs and provides Vitamin ‘D’ or ‘sunshine vitamin,’ essential for developing strong bones, and calcium absorption. Sufficient, amount of time, baby exposed to sunlight per day is five to thirty minutes, depending how sensitive, a baby skin reacts. Avoid, strongest sun light, between hours 10 AM, and 2 PM. During winter months, absorption of vitamin ‘D,’ is limited, because sunlight contains, a limited amount of ultraviolet rays, produce vitamin ‘D.’

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Cucumber & Turkey Ham on Rye

Makes 16 servings 16

Prep time 10 minutes PT10M

Total time Under 30 minutes PT30M

Nutritional Information

Calories	90	Fat	5g
Protein	4g	Cholesterol	20mg
Carbohydrates	8g	Sodium	260mg
Fiber	1g	Saturated Fat	2.5g
Sugars	1g

Ingredients

8 ounces sliced JENNIE-O® Extra Lean Turkey Ham, 25% water added, from the service deli

32 small slices rye bread

6 ounces cream cheese, softened

1 small cucumber, peeled and sliced

fresh dill, if desired

Directions

Cut each slice of turkey ham into quarters; set aside. Spread bread pieces with cream cheese. Fold turkey quarters in half. Place turkey on cream cheese.

Top each piece with cucumber slice and garnish with fresh dill, if desired.

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Caprese Salad with Italian Style Turkey

This is a Gluten Free Recipe

Makes 3 servings 3

Prep time Under 30 minutes PT30M

Total time Under 30 minutes PT30M

Nutritional Information

Calories	160	Fat	11g
Protein	15g	Cholesterol	50mg
Carbohydrates	3g	Sodium	350mg
Fiber	1g	Saturated Fat	5g
Sugars	2g

Ingredients

2 tomatoes, sliced

4 ounces fresh mozzarella cheese, sliced

4 ounces JENNIE-O® sliced Italian Style Roasted Garlic Turkey Breast, halved

1 teaspoon olive oil

1 teaspoon white balsamic vinegar

basil leaves

salt and freshly ground pepper, if desired

Directions

Arrange tomatoes, mozzarella cheese and turkey on a platter. Drizzle with oil and vinegar. Sprinkle with leaves and salt and freshly ground pepper, if desired.

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Too Many Babies Sleep With Blankets and Pillows Despite SIDS Risk

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By Tara Haelle
HealthDay Reporter

MONDAY, Dec. 1, 2014 (HealthDay News) — Although soft bedding has been linked to an increased risk of sudden infant death syndrome (SIDS), more than half of American parents continue to use such bedding for their sleeping babies, according to a new study.

Use of soft bedding among parents declined sharply from 1993 through 2000, but has mostly leveled off since the early 2000s, the study found. The American Academy of Pediatrics has recommended since 1996 that infants be placed in sleeping environments without any soft surfaces or objects that might trap air, the study noted.

“Soft bedding has been shown to increase the risk of SIDS. Soft objects and loose bedding — such as thick blankets, quilts and pillows — can obstruct an infant’s airway and impose suffocation risk,” said lead author Carrie Shapiro-Mendoza, a senior scientist in the Maternal and Infant Health Branch of the U.S. Centers for Disease Control and Prevention.

About 16 babies per 100,000 died from accidental suffocation during sleep and 53 per 100,000 died from SIDS in 2010, according to background information in the study.

The researchers analyzed the results of the National Infant Sleep Position survey. This poll was conducted by phone annually between 1993 and 2010. Over that time, nearly 19,000 parents of children younger than 8 months answered questions about their baby’s sleep environment. Most respondents were white mothers, nearly half had a college education, and about half had a previous child, according to the study.

The researchers found that the use of bedding for infants declined from an average of 86 percent between 1993 and 1995 to an average of 55 percent between 2008 and 2010. Most of that decline, however, occurred before 2000.

The findings were reported online Dec. 1 in Pediatrics.

The most common use of bedding occurred among teen mothers, more than 80 percent of whom used bedding. Not having a college education and younger mothers in general were also linked to more frequent use of bedding. Minority mothers were more likely than white mothers to use soft bedding, the study reported.

About 70 percent of the infants sleeping with soft bedding were on adult beds and/or sharing a sleeping surface with someone else, the researchers found.

The most common type of bedding covers used were thick blankets, used by just over a third of parents, and quilts or comforters, which about one in five parents used. But the use of thick blankets and quilts or comforters dropped significantly between 1993-1995 and 2008-2010, according to the study.

Research shows that infants who die from SIDS are found more often with bedding over their heads than similarly aged infants who don’t die from SIDS, said Peter Blair, a medical statistics researcher in infant and child health at the University of Bristol in England. “Some infant deaths, especially in the prone position, occur when the infant is face down on a pillow or soft toy,” he said.

Yet the survey showed that many still use bedding under sleeping infants as well. Use of blankets under sleeping babies increased from 26 percent to 32 percent and pillow/cushion use under infants slightly increased as well, from 3 percent to 5 percent.

“Babies should sleep on a firm, safety-approved mattress with a fitted sheet, without any other bedding,” Shapiro-Mendoza said. “Also important when placing the infant to sleep in a crib or bassinet is placing the infant on his or her back and not sharing a sleep surface with the infant.”

This study did not assess the use of crib bumpers or infant sleep positioners, but these items — even those marketed as supposedly reducing the risk of SIDS — are also potentially hazardous in the sleep environment, according to both experts.

“Perhaps one of the reasons this problem still persists is that the SIDS risk reduction campaign has less money to spend advising against these items than advertising industries have promoting them,” Blair said.

Parents may also believe soft bedding has benefits for their babies, and images in popular magazines often show babies sleeping with blankets and pillows, Shapiro-Mendoza said.

“Seeing these images may reinforce beliefs and perceptions that having these items in the infant sleep area is favorable and the norm,” Shapiro-Mendoza said. “Studies suggest that parents use soft bedding to provide warmth, comfort and perceived safety.”

For example, she said, parents might use pillows as a barricade to prevent falls from a sofa, but sofas are not safe sleeping surfaces for babies.

“The safest place for a baby to sleep is on his back, in a crib or bassinet in the parent’s or caregiver’s room,” Shapiro-Mendoza said.

More information

Learn more about sudden infant death syndrome from the U.S. Centers for Disease Control and Prevention.

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The Healthiest Girl Scout Cookies (and How to Buy Them Online)

Photo: Getty Images

Whether you get yours from a coworker, a neighbor, or your own child, Girl Scout cookie time is always an event.

And now that event is getting even easier, thanks to Digital Cookie, the Girl Scouts of America’s new program that will allow some of its tiny salespeople to sell online, beginning December 12.

Some of the girls will have personalized cookie-selling web sites and they’ll invite you via e-mail. Others will still take your order in person, but will use a mobile app. (If you don’t have a Girl Scout in your life and want cookies, there’s an app for you, too: search for Girl Scout Cookie Finder on iTunes or Google Play.)

“Digital Cookie helps take the five essential skills girls learn through the traditional cookie program to a whole new level—introducing critical lessons about online marketing, application use, and ecommerce to more than one million excited Girl Scouts, in real-time,” the organization said on its site.

Of course, though the process of selling the cookies may be healthy for the girls, and buying them may give you some of the benefits of helping others, eating the cookies is another story. If the temptation is too much, you can always donate your cookies to your local troop’s charity of choice.

If you’re going to take them home, here’s the lowdown on which of the 5 most popular flavors are the best choices. (Note: Cookies with two names are similar, but made by different bakers, so they may have slightly different ingredients and nutrition profiles.)

Thin Mints

This is the top seller, making up 25% of sales in 2011-2012, according to the Girl Scouts of America. The good news: Four cookies have 160 calories and 7g fat, which isn’t terrible for a sweet snack. The bad news: They’re made with some less-than-desirable ingredients, including vegetable shortening (which contains partially hydrogenated fats), caramel color and high fructose corn syrup. But they are vegan, if that’s a consideration for you.

Samoas/Caramel DeLites

This coconut-y treat came in second with 19% of sales. With Samoas, 2 cookies weigh in at 140 calories and 8g fat. For Caramel deLites, the same 2 have 130 calories and 6g fat. Caramel deLites have vegetable shortening and high-fructose corn syrup, and Samoas have partially hydrogenated oil and carrageenan, which has been linked to glucose intolerance and inflammation.

Peanut Butter Patties/Tagalongs

Love peanut butter? (Us too!) You’re not alone; these accounted for 13% of sales. Peanut Butter Patties (also vegan) clock in at 130 calories and 7g fat for 2, while Tagalongs (not vegan, go figure) have 140 calories and 9g fat for 2. The former is made with vegetable shortening and the latter with partially hydrogenated oils.

Peanut Butter Sandwich/Do-si-dos

And here’s more peanut butter, bringing in 11% of sales. For each of these, 3 cookies is the serving size. The Peanut Butter Sandwich cookies have 160 calories and 6g fat; the Do-si-dos are nearly the same, just 1 more gram of fat. Ingredient-wise, the Do-si-dos notably don’t have hydrogenated oils or other undesirables, but the Peanut Butter Sandwich cookies do.

Shortbread/Trefoils

At 9% of sales, these cookies bring up the rear among the top sellers—but give them another look. You get 4 Shortbread or 5 Trefoils for 120 calories and 4.5g fat and 160 calories and 7g fat, respectively. Plus, no questionable ingredients in either one.

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9 Workout Pants That Take You From Barre to Brunch

Athletic pants can be downright pricey, so it’s only natural that you’d want to get as much use out of them as possible. So, we found a few cool pairs that are not only good for the gym, but are also wear-everywhere appropriate.

Black magic

Going for cocktails with the girls post yoga? Throw on the Athleta Crackle Chaturanga Tight ($89; athleta.com) along with your favorite boots. No one has to know this leather look-a-like is chock-full of performance properties, too.

Photo: Athleta

Drop it

Quick-drying and odor-resistant, the Without Walls Asymmetrical Drop Inseam Pant ($74; withoutwalls.com) is an effortless upgrade to your basic gray leggings thanks to its asymmetrical waistline. Pair them with your favorite knit tee for a chic, polished look.

Photo: Without Walls

Proper pair

OK, you can’t exactly wear the Olympia Activewear Selene Silk Track Pants ($165; largodrive.com) for a workout, but these track-inspired trousers were way too cute to ignore. Our suggestion: substitute your sweats for these on your next rest day.

Photo: Olympia Activewear

Wild thing

These snakeskin printed leggings are a striking addition to your fitness wardrobe. The best part: when worn with an oversize sweater and riding boots, the edgy Nike Epic Lux Printed ($125; dickssportinggoods.com) work just as well for a weekend brunch.

Photo: Nike

Sexy slumber

The Super.Natural Women’s Relax Cuff Pant 220 ($98; rutabaga.com) can easily be added to your wardrobe as a neutral style staple. Plus they’re made from merino wool, which naturally regulates your body temperature, keeping you warm in cold weather and cool when the temperature rises.

Photo: Super.Natural

Fight on

Command attention with the camo-print Onzie Warrior Drawstring Pants ($48; urbanoutfitters.com). Lightweight and breathable, they’ll help you keep your cool when things heat up in kickboxing class.

Photo: Onzie

Skirting the issue

The MPG Sport Seamless Active Skort-Capris ($46; mpgsport.com) covers your, ahem, assets so you can go from the gym to the grocery store without missing a beat.

Photo: MPG Sport

Gypsy queen

The beauty of the Under Armour Street Sleek Harem Pant ($90; amazon.com): You can go slouchy without looking sloppy. Plus they wick moisture in a flash, so you won’t have to worry about a little sweat slowing down your post-studio stride.

Photo: Under Armour

Conscious khakis

Talk business on the golf course, and then seal the deal at the office in the tailored Adidas Welt Pocket Pants ($80; adidasgolf.com). They’re form fitting and tailored with discrete pockets to ensure a flattering fit.

Photo: Adidas

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5 Tricks for the Best Nap Ever

Photo: Getty Images

Naps used to get a bad rap, conjuring up all sorts of unfortunate—and unfair—images of slackers, rambunctious kindergarteners in need of time outs, and AARP members looking to rest their weary bones.

Not anymore. A 2013 Gallup Poll revealed that 40% of Americans get less than the recommended seven hours of sleep a night; what’s more 43% admitted they’d feel better if they got more sleep. So it makes sense that we’d try to catch some extra zzz’s whenever (and sometimes wherever) we can.

And more and more people are doing just that. Companies like Google, Ben & Jerry’s and Proctor and Gamble encourage employees to take nap breaks. The University of Michigan in Ann Arbor is one of several colleges to set up rooms for napping. (Located in the school’s library, UM’s nap station is equipped with vinyl cots, disposable pillowcases, and a 30-minute time limit.) And Barclays PLC, a global financial group, got some unwanted publicity last year, when the Wall Street Journal revealed that exhausted interns were slipping into stalls to take “toilet naps,” using their phones as an alarm. And then there’s Google Naps, a parody of Google Maps, which can tell you the best places in your city to catch a few winks—from libraries to park benches.

Before you Type A’s get all judgy, know this: Feeling sleepy before bedtime is completely normal. Our body’s internal biological clock (otherwise known as circadian rhythm), which regulates our physical, mental, and emotional changes 24/7, also controls our wakefulness. According to research from Harvard Medical School, we usually feel alert during the day then gradually become sleepy as we move toward evening. But some of us experience a bout of mid-afternoon drowsiness, and a quick snooze can be just the ticket for handling that fuzzy feeling.

What’s more, studies show that there is a virtual laundry list of benefits to be had from nabbing some shut-eye (hey, they don’t call it a power nap for nothing). Among them: A nap can boost brain power, make you more alert, and improve your memory. Oh, it can also help your waistline: lack of sleep can trigger hunger and could lead to overeating.

And now that the weather’s turned ridiculously cold (in the some parts of the country, anyway), can you think of a better time to indulge in a little cozy midday shut-eye? Here’s how to get the most from hibernating:

Find the middle ground

As with many things in life, timing is everything. “Basically, the best time for a nap is as close to the middle of the day as possible,” says Michael Grandner, PhD, psychiatry instructor at the University of Pennsylvania’s Perelman School of Medicine. “Before lunch is too early,” says Grander. “Lie down too late in the day and it will interfere with your nighttime sleep. Now it’s getting darker earlier and daylight has shifted, so probably not before noon and not after 3:00.”

Keep it brief

Telling yourself, “I’ll lay down for however long I sleep” is not a great idea. You need figure out a set length of time for your nap and set the alarm. Ideally, a power nap should be 20 to 30 minutes. “You can go to 60 minutes, though once you go beyond 30 minutes, you get diminishing returns as far as improving brain function and reaping other benefits from your nap,” says Grandner. Plus, he says, if you extend your nap past 60 minutes, you’ll enter into a deeper (or slow-wave) stage of sleep and might wake up feeling groggy—which could affect how the rest of your day goes.

Sack out on the sofa

Your bed signals to your body that you’re nodding off for the night and can put you in a nighttime sleep mode. What you’re looking for, says Grandner, is a place that’s comfy, but not too comfy. The couch is your friend.

Keep it quiet

Be protective of your sleep space, says Grandner. You’re looking for a place that’s as quiet as possible (consider a white noise machine or ear plugs to drown out any noise). It should be dark enough to close your eyes, but not pitch dark. “You don’t want to confuse your brain into thinking you’re retiring for the night,” says Grandner. The temperature shouldn’t be too hot or cold—slightly cool is ideal for maximum comfort. (If you’re too hot or too cold, your body has to regulate its temperature, which might make it hard to relax.)

Coordinate the caffeine

It might seem counter-intuitive, but a 2003 Japanese study found that downing a cup of Joe right before settling down can contribute to a restful nap. Here’s why: Caffeine doesn’t kick in until about 20 to 30 minutes after it’s ingested. So you’ll wake up just as the coffee is taking effect—and feel wonderfully refreshed.

Simply resting can help, too

Looking for a doze at work? Grandner assures that rest, even without sleep, can be beneficial. Just relax, close your eyes, take deep breaths, and you’ll perk back up in 20 to 30 minutes. In fact, we may have found just the thing to help you wind down during your 9-to-5: Meet the Nutshell sleep pod, a wearable sack of blissful solitude, designed by a resourceful student at the New York School of Visual Arts. It’s just a prototype right now, but fingers crossed. (Hey, it beats hanging out in a restroom stall, right?)

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Oatmeal Cranberry White Chocolate Chip Cookies

Photo: Tina Haupert

Wondering what you should bring to your next holiday event? Well, look no further. These Oatmeal Cranberry White Chocolate Chip Cookies are made will rolled oats and loaded with bits of white chocolate and dried cranberries. They’re a semi-healthy treat that will please just about any crowd. Who can resist soft and chewy oatmeal cookies paired with white chocolate and cranberry? Not me. That’s for sure!

These cookies are easy to make and come together in no time at all. Just mix together the ingredients, roll the batter into balls, and bake. You can easily whip up a batch for a last-minute gathering.

Ingredients:

• 1 cup rolled oats
• 3/4 cup all-purpose flour
• 1/2 cup brown sugar, packed
• 1/4 cup sugar
• 1/2 tsp baking soda
• 1/4 tsp salt
• 1/4 cup butter, softened
• 1 tsp vanilla extract
• 1 egg
• 3/4 cup dried cranberries
• 1/2 cup white chocolate morsels

Directions:

1. Preheat oven to 350° F.
2. Combine all ingredients in a large bowl and mix well until batter is blended evenly.
3. Roll batter into 1-inch balls and place onto a prepared baking sheet.
4. Bake cookies for approximately 14-15 minutes or until tops start to lightly brown.
5. Remove cookies from baking sheet and allow to cool before serving.

Makes 18 cookies

Read Tina’s daily food and fitness blog, Carrots ‘N’ Cake.

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5 Fitness Trends to Try in 2015

Photo: Getty Images

Curious about what’s going to be hot in the wellness sphere next year? Well, you’ve come to the right place. We put our sneakers to the ground to find out what fitness trends could be making their way into your gym in 2015. Happy sweating.

Body weight training

According to an American College of Sports Medicine (ACSM) survey of more than 3,000 fitness professionals worldwide, body weight training is predicted to be the next big thing. “Expect to see it continue to expand in all movement experiences including both group and personal training,” says Carol Espel, Senior Director, Group Fitness and Pilates at Equinox. “Look for the comprehensive incorporation of gymnastics, adult jungle gyms, workout spaces that are uncluttered with weight machines and open for training, greater suspension training options, primal movements, and more programming that is less focused on standard weight lifting protocols.” In other words, those tried and true exercises that don’t require equipment—like lunges, squats, push-ups, and burpees—are here to stay, so embrace them.

High-intensity interval training (HIIT)

OK, HIIT (think P90X) did take a hit over the past year dropping from the number one spot on the 2013 ACSM survey to number two this year. But we assure you that this technique, which alternates intense bursts of exercise with short, sometimes active, recovery periods, isn’t going anywhere. The reason: It’s super effective. “People are exercising in shorter bursts and they are still seeing results,” notes Donna Cyrus, Senior Vice President of Programming at Crunch. This should be no surprise, though. After all, who wants to slave away at the gym for hours each day when you can blast fat in as little as 20 minutes? Exactly.

Treadmill training

Boutique studios that specialize in one specific fitness genre—be it underwater cycling or trampoline workouts—will continue to rise in popularity. However, within this group fitness sector, indoor group running has been steadily gaining momentum. From big gym chains like Equinox and Crunch to smaller studios like Mile High Run Club, treadmill-based training is poised to become the new “it” workout. Yes, many view this piece of machinery as a torture device (I know I’ve called it a dreadmill on more than one occasion), but these classes are truly beneficial, helping to improve your running through speed, incline, and interval-based drills.

“There is a trend in fitness to return to simplicity, and running is the oldest form of exercise,” explains Andia Winslow, a fitness expert and coach at Mile High Running Club. “With indoor treadmill training, participants are in a controlled and yet challenging environment where they can, regardless of fitness level, keep up with class while running on industry elite commercial equipment. With less strain on bones, joints and tendons, runners can focus instead on form, specialized and programmed intensity and being wholly engaged with their runs.” Even better: You will never have to worry about it being too cold or raining too hard to log those miles.

Recovery efforts

Don’t you just love a super intense workout? The way it pushes you to your limits, leaving behind a reminder (read: sore muscles) of all the hard work you put in. Here’s the deal, though, too much intense training can throw your body out of whack, leaving it open for potential injuries, which is why recovery is essential. “A balanced body is key, which means all of your muscles are working correctly, not just some of them,” says David Reavy, PT, owner of React Physical Therapy and creator of the Reavy Method. “Weak muscles will fatigue quickly, and you over train muscles that are already strong. The compensation and overuse of muscles and not the work brings the need for recovery.” This is why “we will continue to see the rapid expansion of group formats that include self-care protocols for self myofascial release (SMR), such as foam rolling and therapy balls, core strengthening and dynamic stretching, full recovery days and clear focus on sleep as an integral part of one’s fitness regimen,” says Espel. “And of course restorative yoga formats will continue to become a much more prevalent part of programming.”

Digital engagement

In our tech-obsessed world, this one seems like a no-brainer. Just take Nike, for example: I learned at their Women’s Summit last month that 9 million women have downloaded the Nike Running app and 16 million women have downloaded the Nike Training (NTC) app. And that’s just one company—think about all of the other fitness apps and cool trackers out there that put a wealth of health info at our fingertips. The reason we’re still obsessed with these modalities is because “they provide inspiration, guidance and coaching,” explained Stefan Olander, VP of Digital Sport for Nike at the summit. Not to mention the social factor. Adds Espel: “We will continue so see an even greater level of engagement of the use of multiple devices to track and log movement, nutrition, sleep and all aspects of activity,” she says. “The challenge for all will be determining what data is pertinent and then how providers and health care experts take the most relevant information and make it continually meaningful to users.”

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4 Biggest Myths About Fat Burning

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Get Rich NOW! Lose 50 pounds in 5 Days AND Make $50! Eat What You Want and Still Lose Weight – GUARANTEED! We’ve heard ‘em all. And yes, we’d all like to be fitter (and wealthier). Are you sick and tired of reading false promises like these? Frankly, I am.

We all know that it takes hard work and dedication to become lean and fit. While both goals are attainable, they require commitment and a good amount of time to achieve the desired results. Okay, sure we may have faltered here and there, taking a few missteps on our health journey, but that’s why I’m here: to cut through the bull and tell you what REALLY works and what doesn’t.

LIE #1: Cut carbs, lose weight

Why it’s not true: To burn fat, you must fuel your body with the calories it needs to achieve high-intensity ranges of exercise. Without that fuel (i.e. carbs), your tank will be on empty and you’ll ultimately be running on fumes. You’ll feel as though you’re working hard, but your workouts won’t be as long or effective as they would if you had fueled your body correctly.

LIE #2: Extended moderate exercise burns more fat than high-intensity exercise

Why it’s not true: While you will burn more fat than carbohydrates during a moderate exercise session, the total calorie burn depends on the duration of the workout. But there is not much post-exercise elevation in metabolic rate after this type of exercise. High-intensity exercise, however, causes a more intense “after-burn” that can last a day or more after working out. That after-burn is fueled mostly by fat, and that is when the body actually changes shape.

LIE #3: Lose a pound a week by cutting 500 calories a day from food

Why it’s not true: Human beings are built to survive and thus when calories are severely restricted the human body goes into survival mode, slowing down the metabolic rate and holding on to every calorie. Consuming fewer calories per day propels the body into conserving fuel. However, if you cut 300 calories from your daily diet you will lose more weight than if you lowered your calorie intake by 500 calories. Eating more calories will allow you to train harder and keep your metabolic rate up.

LIE #4: Lose weight by putting the fork down after 6pm

Why it’s not true: All food contains calories regardless what time you eat it. The simple truth is that eating too many calories will cause you to gain weight. A 2012 study compared overweight people who ate carbs throughout the day and those who ate them at dinner. The nighttime carb eaters lost more weight and body fat and experienced less hunger during the day—researchers noted that the evening group had better levels of hormones that regulate satiety and hunger. The explanation may also lie in the body’s production of Growth Hormone (GH). GH is a powerful hormone that controls how much fat your body burns and how much muscle it builds. At night, your GH peaks while you sleep, ultimately shutting off the moment you eat your first meal.

Jennifer Cohen is a leading fitness authority, TV personality, entrepreneur and best-selling author of the new book, Strong is the New Skinny. With her signature, straight-talking approach to wellness, Jennifer was the featured trainer on The CW’s Shedding for the Wedding, mentoring the contestants’ to lose hundreds of pounds before their big day, and she appears regularly on NBC’s Today Show, Extra, The Doctors and Good Morning America. Connect with Jennifer on Facebook, Twitter, G+ and on Pinterest.

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Oatmeal Cranberry White Chocolate Chip Cookies

Photo: Tina Haupert

Wondering what you should bring to your next holiday event? Well, look no further. These Oatmeal Cranberry White Chocolate Chip Cookies are made will rolled oats and loaded with bits of white chocolate and dried cranberries. They’re a semi-healthy treat that will please just about any crowd. Who can resist soft and chewy oatmeal cookies paired with white chocolate and cranberry? Not me. That’s for sure!

RELATED: 24 Mouthwatering Cranberry Recipes

These cookies are easy to make and come together in no time at all. Just mix together the ingredients, roll the batter into balls, and bake. You can easily whip up a batch for a last-minute gathering.

Ingredients:

• 1 cup rolled oats
• 3/4 cup all-purpose flour
• 1/2 cup brown sugar, packed
• 1/4 cup sugar
• 1/2 tsp baking soda
• 1/4 tsp salt
• 1/4 cup butter, softened
• 1 tsp vanilla extract
• 1 egg
• 3/4 cup dried cranberries
• 1/2 cup white chocolate morsels

Directions:

1. Preheat oven to 350° F.
2. Combine all ingredients in a large bowl and mix well until batter is blended evenly.
3. Roll batter into 1-inch balls and place onto a prepared baking sheet.
4. Bake cookies for approximately 14-15 minutes or until tops start to lightly brown.
5. Remove cookies from baking sheet and allow to cool before serving.

Makes 18 cookies

RELATED: 7 Healthy Holiday Cookie Recipes

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How to Make Delicious Herbed Mushroom Spoon Bread

Photo: Courtesy Jody Horton

Craving a savory Southern dish? You may want to consider whipping up spoon bread, which can be enjoyed for breakfast, lunch or dinner, and either as a side dish or a main course.

“Spoon bread is a lovely hybrid of a dish, claiming the middle ground between cornbread and soufflé,” explains Tanya Holland, the executive chef and owner of California’s Brown Sugar Kitchen.

Unlike too-crumbly cornbread, spoon bread can be baked with a medley of ingredients, including fresh veggies and cheeses, which is why Holland believes it’s “a great recipe for adventurous cooks.” But for her take on spoon bread, Holland loads up on meaty sliced mushrooms, giving it a thicker, heartier texture with super-satisfying results. When paired with cheddar cheese and sweet creamy butter, you might not need anything else on your plate—or in your tummy.

“Try it with different varieties of mushrooms­—creminis, portobellos, or even truffles if you’re feeling flush,” she suggests. “Each brings its distinct flavor to the dish.”

Rich, eggy and downright delish, spoon bread is delightfully easy to make and even easier to enjoy.

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Snap Turkey Stew

Makes 8 servings 8

Prep time 20 minutes PT20M

Total time Less than 1 hour PT45M

Nutritional Information

Calories	280	Fat	12g
Protein	25g	Cholesterol	100mg
Carbohydrates	12g	Sodium	930mg
Fiber	1g	Saturated Fat	3.5g
Sugars	4g

Ingredients

1 tablespoon canola oil

1 cup diced onion

1 cup diced carrot

½ cup diced celery

½ cup diced green pepper

1 cup diced potato

½ teaspoon dried sage

½ teaspoon ground thyme

½ teaspoon freshly ground pepper

1½ cups low-sodium chicken broth

2 ½ pounds JENNIE-O® Bone-in Turkey Pot Roast, cut into pieces

crusty bread, if desired

Directions

In large saucepan, heat oil over medium-high heat. Add onion, carrot, celery and green pepper. Cook 5 minutes or until softened, stirring occasionally.

Add potato, sage, thyme, pepper and broth. Cook 10 to 15 minutes or until potato is cooked.

Stir in turkey; cook 5 minutes or until hot. Serve with bread, if desired.

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