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Wise Nutrition
My family is thinking about getting a
juicer to start the new year off right.
Is juicing as good for you as eating the
whole fruit?
The short answer is no, since juicing separates out
the beneficial fiber that is usually thrown away.
Eating the whole fruit is more filling, while drinking
juice can be a concentrated source of liquid
calories (something to consider for most people
who are trying to lose weight). However, for
someone who has a limited appetite, for instance,
cancer patients; kids who have limited appetites
for fruit and vegetables; or any adult who just
doesn’t “like” to eat enough fruits and vegetables,
juicing can offer a way to sneak in disease-fighting
antioxidants and
A favorite juicing
machine that
powerfully purees
whole fruits
into liquid is the
Vitamix®. While
more expensive
than standard
juicers, it lasts and
lasts, and you don’t
have to worry about
losing any valuable fiber.
Want more tips? Check out Zonya’s
Eating for
webinar. Log in at
and choose
My Health & Wellness
tab. Then select
Member Programs
and choose
Weight Wise
Ask Zonya
Zonya Foco, R.D., author,
HAP Weight Wise
TV host and national speaker
Preheat oven to 350°F. Coat a 9 x 13-inch baking
dish with cooking spray. Using a fork, mix the
first four ingredients well in a large bowl. In a
medium bowl, mix the next four ingredients
with a fork. Then add them to the liquid
ingredients. Using a large wooden spoon, stir
well. Add the oats and mix. Add the chocolate
chips and mix. Let dough stand about 10
minutes. Place the dough in the baking dish.
Lay a sheet of wax paper on top and press
dough out. Remove wax paper. Bake 25
minutes. When you remove the cookies from
the oven, they’ll look lightly browned on top
and be soft to the touch. They will firm up as
they cool. Cut into 24 equal-size bars.
Makes 2 dozen. Serving size: 1 bar cookie
Nutrition information for 1 serving:
Chocolate Chip Bar Cookies
Courtesy of Zonya Foco, R.D., author of
Split Meals for Health Conscious People on the Go
Calories: 125
Calories from Fat: 14%
Fat: 2 g
Saturated Fat: 1 g
Fiber: 1.5 g
Cholesterol: 0 mg
Sodium: 170 mg
Protein: 3 g
Total Carbohydrates: 26 g
Sugars: 10 g
1 c. unsweetened
¾ c. firmly packed
brown sugar
2 tsp. vanilla
4 egg whites
1 5.1-oz. package
instant vanilla or
chocolate pudding
1 tsp. baking soda
1 tsp. baking powder
2 c. whole wheat
pastry flour (or 1 cup
whole wheat flour
and 1 cup all-purpose
1 c. oats
6 oz. semisweet
chocolate chips
These guilt-free cookies use instant pudding and
applesauce instead of shortening. They
can be stored in the refrigerator
and also freeze well.