Friday, December 31, 2010

Happy New Year and Interval Training

I just wanted to wish all of our readers a very happy transition into 2011. I hope all your dreams come true, all of your health goals are met, and you have a fabulous year!

Now, I want to ask you all something. What do you think of interval training? I got some info about it in my WebMD newsletter and being the busy mom that I am, I'm intrigued. This is the first paragraph of the article I read: 

Looking for a challenge? How about a way to drop extra pounds and get in rockin’ shape -- in a minimum amount of time? It’s called interval training and it’s long been the secret of top athletes and their coaches. But, with a little know-how, you can do it, too.

Sounds great, right? Is it too good to be true? Has anyone else ever done something like this?


This has more in-depth descriptions of the exercises that need to be done. I'm really thinking of starting this plan. I have all the tools I need at work (treadmill, bikes, free weights, a separate exercise room, etc.) and can do it at the end of the day when few, if any, people are in the gym (otherwise, I'd feel like a dork doing those jump-squats).

So, let me know what you think. And feel free to list your 2011 health/fitness goals in the comments. We want to know what YOU'RE doing this year!

Thursday, December 30, 2010

Resolutions = Goals

Why hello there fellow Twitter to Get Fitter ladies! I am indeed still alive and still doing well! I am however, horrible at remembering to blog. I need to start making it a daily habit over on my personal blog. I think that will be my New Year's Resolution, er- goal... we'll see. I think goal has a much more positive connotation than resolution. Resolutions mean failure for millions of Americans. Goals have promise and hope all wrapped into them, so speaking of New Year's goals, I have a few health-wise that I'd like to implement!
  1. Drink 8 glasses of water a day. I simply don't drink enough water. I drink \juice and a TON of diet soda. (Which I'm not ready to cut out of my diet quite yet.) I need more milk, but that goes into #2.
  2. Balance the food groups. I seem to get plenty of carbs and protein, but not enough dairy or fruits and veggies. I'm adding more veggies to dinner and trying to keep fresh fruit in the house. It's helping. I wish grapes were on sale more often and strawberries were perpetually in season!
  3. Get to the gym. I will get to the gym twice a week. Every week. If I feel like going more, I will. But I will go for at least 45 minutes, twice a week. I think I can find time for that. Even if it's only on the weekends. Besides, Will goes every day for 45 minutes. I really only need to join him once a week and find another time to go on my own. We each use his gym time as some "alone" time. Even happily married newly weds need time apart. That's for my mental health! :-)
  4. Quit sweating the small stuff. So I just ate a cookie. Or maybe two. I don't do this ALL the time. And most of the time I choose a few crackers, a glass of water or juice, or handful of tortilla chips and salsa. (I consider this a wash. A serving of salsa, 1/4 cup, is one serving of vegetables. And I drown my chips.) Overall, I do a good job choosing decent snacks when I have access to them. I need to find more "on the go" snacks to take to campus. Any suggestions?
So there are my four health related resolutions. They are all reasonable and attainable. And I can measure all of them, for the most part. I think that's important for me. I need to be able to measure my goals and make progress towards them. Now, excuse me while I go pour a glass of water!

What are you doing to get healthy in the New Year?

Wednesday, December 29, 2010

New Years!

New Years, New Years! A time for making resolutions…and, if you’re like me, breaking them just as fast.

It’s funny, I was walking in Fred Meyer, and they have their seasonal section, which typically goes from Halloween to Christmas. Well, Christmas is on its way out, only the crappiest candy (those fake chocolate candies in the foil that really have no flavor other than the foil) and the tackiest decorations are left. Valentine’s way is creeping in (is it really time to start thinking about red hearts and roses already?), but lo and behold, there’s one aisle standing between the two holidays: New Years.

But what qualifies as a seasonal New Year’s item, you ask? Champagne glasses? Confetti? Noisemakers? All good guesses, but alas, you’re off the mark.

No, the entire aisle is filled with workout equipment. Yoga balls, free weights, elliptical machines, jump ropes, kettle balls… and then you have the sketchier, as-seen-on-TV stuff. I think we’ve all seen the Shake Weight commercial, no? With it’s oddly…um…inappropriate movement? Or how about the electric waistbelt that supposedly shocks your way to a six-pack? What about the hazmat-looking sweatsuits that help you burn weight in twice the time (but the instant you drink a bottle of water it comes right back)?

New Years is all about the resolutions, and evidently we all have the same one: We all want to lose weight.

Which is funny, in and of itself, right? There’s an entire market out there designed to come up with the latest creepy gadget designed to “help” people lose weight, and this time of year is like tax season for accountants. Put it on the market and someone will try it, and then right around Valentine’s Day, it’ll be collecting dust in the back of the closet.

(I’m a little cynical, aren’t I?)

What’s the weirdest, most off-the-wall weight loss trend or gadget that you’ve seen? (Don’t worry, I won’t ask you if you’ve tried it) Here’s a little inspiration to get you started: The Most Ridiculous, Absurd, and Over-Hyped Diets of 2010

Monday, December 27, 2010

how bout that challenge?

remember the challenge/contest that was mentioned, well, in october??

i've got something for ya now. the new year is coming. and you know what that means. fresh starts. new you. attempts that fail after a month, if you're lucky. two weeks if you're an average american.
i made those stats up. but i believe most of us fail our resolutions soon after we make them.

well, how about more of a participation thing, than an actual resolution? it's not an easy one. but nothing worth it ever is.

i got some free martha stewart magazines thanks to my darling mother-in-law. well, it seems included with this are some issues of whole living, a martha stewart production. it's neat. better than something limited like shape magazine, it seems to encourage general healthy living.


there's a challenge in the january issue-- if you can find this magazine, feel free to get it so you can participate!-- that doesn't look easy. but i'm going to try it, and i am inviting all of you to join it also. i'll start it every monday starting in january, and i'll tell you what the magazine says to do for that week, or you can look at it online here. it is sort of a cleanse, limiting when you eat things like processed foods and sugar and meat. here's the run down of what it will cover:

week 1: pare down and purify
eating lots of smoothies, beans, veggies, millet. fresh fruits, lots of water. avoiding things like added sugar, alcohol, caffeine, wheat, eggs, dairy...
using yoga to detox your body and clearing clutter to detox your mind.

week 2: lay a wholesome foundation
gradually add in some avoided foods like wheat, dairy, soy. i can't wait to try the avocado dressing on the creamy kale salad this week. also get to have oily fish. continue to avoid sugar, processed foods.
continue yoga, focusing on core strength. focus on positive emotions.

week 3: gain momentum
explore spices in your diet. this week's menu includes things like roasted tomatoes, roasted chickpeas, and creamy broccoli-white bean soup. also something that looks like a cookie, but i don't know what amaranth is.
exercise is more cardio and invigorating workouts

week 4: a new you-- for good
increase the plant-to-animal ratio in your diet. the chipotle-avocado sandwich looks delicious. so does the linguine with toasted almonds, lemon, and romano cheese. yum.
continue the workout from week 3.

so. it's not easy. it's also not a crash diet. more of a see-what-you-can-live-without-in-your-diet regime. like sugar, which is a HUGE problem for me. it shouldn't be a daily addition, but more of a fancy treat, you know? i'm not saying that i'm going to follow this all the way. i have some things that will be hard to live without. like a whole week with just smoothies? we'll see how i do. but i thought it would be fun, and i know that when i eat better, and DO remove those certain items from my diet, i feel so much better. so i'm going to really try to show myself i can do this.

use this week to prepare for week 1. log on to the site, and click on the "food and recipes" tab. i've already got the menu pretty much planned out for next week, and it definitely doesn't look like i'll be starving!

Friday, December 24, 2010

9 Exercises That Are a Waste of Time

 I hope everyone's having a wonderful Christmas Eve and not going overboard with the holiday cookies. I went ahead and pre-programmed this post in case anyone is reading this week. It's short and sweet. So, here goes...

I get an email newsletter from WebMD and I found one of the links quite interesting.

9 Exercises That Are a Waste of Time

This link showcases popular exercises that are done incorrectly and then gives a picture of the correct way to do those exercises. I guess I never really think about the fact that if you're doing the exercise wrong, it can be ineffective and all your hard work goes to waste. So, take a look and check out the other slideshows they have available on the site.

And MERRY CHRISTMAS and HAPPY NEW YEAR!

Friday, December 17, 2010

What I'm Doing Right and Other Stuff

So, I got to thinking the other day (this post has been in the works for going on 3 weeks now) that I always get down on myself about what I'm NOT doing right, that I rarely pat myself on the back for what I do get right. Therefore, I will give you a list of things that I do to make my life a little healthier. There are definitely things I could be doing differently and if you have any suggestions on things I could incorporate into my life that won't take too much time or money, I'm all ears.

Cooking lots of lean meats -- I try to broil pork and fish as much as possible; broiling takes less than 10 minutes in most cases, so it's really good for my time-strapped schedule. I never fry anything because not only is it unhealthy, it's really time-consuming. I'm a poor excuse for a Southern girl, but that's just the way it is. We don't own a Fry-Daddy (although my husband would love if we did) and if I get a hankering for fried chicken, I just do Shake and Bake. Okay, that's actually pretty fattening, but at least we're not getting all the grease and oil.

Not cooking with salt -- Much to my husband's dismay, I do not salt as I cook. My mom never really did and I never "learned" to eat food with lots of salt. I occasionally put different seasonings in veggies when I cook them but I let MK salt his own food. I can't stand something that's been oversalted and my definition of "oversalted" is usually different than everyone else's.

Buying whole grain bread -- Our favorite bread is actually Nature's Own Multi-Grain bread and our Walmart is out of it every other time I go grocery shopping. So, I have to get the 100% whole grain, which is more bitter than the multi-grain. The multi-grain has a nuttier flavor and isn't as bitter to the taste. I actually would rather experiment with different grains than eat white bread.

Eating fiber-rich cereals -- No Cocoa Puffs for me! Although the sugary cereals are tasty, they sure don't go very far. I'm hungry an hour later whenever I eat unhealthy cereal. But if I eat a healthier cereal or oatmeal, I stay satisfied longer. I also drink nothing but skim milk. I wish I had more time to cook a proper breakfast, because I'd love to eat eggs in the mornings for an added boost of protein.

Not buying the sweet stuff that I love -- If I don't have it in the house, I don't crave it much. If MK wants me to buy him some cookies or sweets, I try to get the stuff that I'm not that into. Like chocolate. I get something without chocolate because if chocolate is in the house, I will eat it.

Now, none of this includes activity. But, my office is a LOOOOOOOOOOOONG way from the parking lot. Like 10 minutes from the parking lot and it's all walking. I sit on my rear all day at work, but the bathrooms are quite a ways down the hall and once I get home, I don't get to sit down for very long until after the baby goes to bed. And even then, if I'm doing things like loading/unloading the dishwasher or laundry, then I might not sit down until 10:00 PM. It's too cold to take the baby on walks right now in the evenings and I wouldn't have much time to do that anyway since I have to prepare supper. Also, we have hardwoods so if I do any kind of activity inside the house, I'll accidentally wake the baby up. Once the holidays die down, I'm going to try to do more walking at work. I've said it before...we have a gym and I need to utilize it.

And, none of this is helping me lose weight but at least I'm not gaining. I went clothes shopping the other day and it was SO depressing. I am two sizes bigger than I was pre-pregnancy and holding steady at 15 pounds of baby weight. My brother gets married in April, so I would really like to drop this 15 pounds by then and need to figure out something that works with my new life.

Wednesday, December 15, 2010

Sticks and Stones

Something happened to me this week that honestly, I’m finding hard to talk about. Nonetheless, it’s in the vein of this blog, and it’s something I’m dealing with as part of my healthiness journey, so I thought it was important to talk about here.

I was having a really good week. Not working out as much as I should be, but avoiding holiday bad-eating for the most part. I was even starting to feel a bit festive, having finally gotten the Christmas tree and the lights up outside. My roommate and I were both sick at home, and decided to spend a day curled up in our pjs, watching Christmas movies. Despite the pain in my head and sinuses, I was in a fairly decent mood.

That is, until I logged into my Facebook and saw the following commentary on one of my recent photos.


“you are really fat girls…have a good time, but how to loose these pounds? I got weight too lately and I’m panic because I can’t fit into my favourite trousers which I bought 3 years ago…I guess metabolism doesn’t work as good when people are in their 40 tys. But you are not in 40tys yet, what is going on, fatzos?”


I was shocked. I gasped so loudly that the roommate turned and looked at me. For about 45 seconds, I couldn’t even formulate a single word. Afterwhich, I simply passed her my laptop and let her read the hateful commentary. (She was the other person in the photo, and the reason for the plural.) We both started crying moments later.

The woman who wrote the comment was my aunt, which honestly, makes it hurt that much worse than if it had been a stranger or an acquaintance. This is family, someone who’s supposed to see through the weight on my hips and see who I am inside.

I feel like I’ve been kicked in the (admittedly chubby) stomach. As easy as it is to say that I’m not going to let someone’s ignorance and hate effect me or bring me down, it’s really, really hard not to feel the pain. As I’m writing this, I’m actually tearing up.

It’s frustrating, because…why do people say things like this? Don’t they think I know that I’m heavy? I’m WORKING on it. I’m losing weight. I’m sorry that it’s not fast enough for everyone else’s standards, but dammit, you can’t drop 40-50 pounds overnight, no matter HOW good you’re eating, or how much you’re working out. Weight comes off slowly, it’s just the way it is.

Why is weight the only thing that it’s appropriate to comment on these days? I mean, commenting on someone’s race, sexuality, religion..these are all taboo topics. Calling someone fat, however, and making painfully cruel comments is still acceptable. You only have to pick up any cheesy entertainment magazine to see the harsh criticism that’s socially acceptable. “Best and Worst Swimsuit Bodies”, “Starlet is putting on the holiday pounds!” “Daytime Talk Show Host is off her diet, again!” Honestly, I’d take any of those “worst” swimsuit bodies any day of the week.

Why is it that everything else goes to the side if someone is overweight? Suddenly, that’s all I’m worth to my aunt. Never mind the work I do, the volunteerism I do, the blogs I write for, the life I live, the smile on my face in that photograph…all I am is just overweight.

And then the other part of me just wants to rebel and shout at the world, screw you for not taking me seriously as a heavy girl! Why should I have to conform to skinny girl standards in order for my life to have some meaning and the words I say to be considered important!

This is where I am this week.

But as one of the wisest women I know said, fat is fixable. I can always diet and get skinny. Coldheartedly cruel, well, my aunt is stuck being THAT woman forever.

Monday, December 13, 2010

getting PAID to lose weight??

it's true. and it's not a scam. or an infomercial.

i work at one of the biggest and best research institutes in the US. So I have had the opportunity to participate in some research studies. well, i also am a member (is that what it's called?) of research match, where i receive emails for studies that i could potentially participate in. i recently got an email about a study. i'll just paste it here:

Erin,
Shortness of Breath During Exertion in Obesity
 
Our research study investigates the effect of exercise training and weight loss on breathlessness during exercise in obese individuals.  This study requires commitment and dedication, but is very rewarding.  You will learn more about your body composition, lung function, exercise capacity and will have the opportunity to work with a trainer.  You will also receive an individualized diet plan.  This will be at no cost to you. 
 
The visits, tests and payments are:
 
Visit 1:
  • Consent & HIPAA – review and sign
  • Review of Medical History
  • Pulmonary Function Tests
  • Underwater Weighing
  • Pays you $50
  • Time commitment:  3hrs.
 
Visit 2:
  • Constant Load Cycle Test – you are resting a stationary bicycle for the most part and will cycle for 6 minutes at an easy work rate.
  • Maximal exercise Test – You will start cycling at an easy work rate.  Each minute we will increase the work load, until you are “maxed” – where you don’t feel like you can cycle any longer.
  • For your safety, we will monitor your oxygen, heart and blood pressure.  We always have a doctor in the building (easily accessible).
  • Pays you $60
  • Time commitment:  2hrs.
 
Visit 3:
  • We look at your “oxygen cost of breathing”.  This involves several different breathing maneuvers.  We will coach you on your breathing.
  • Pays you $100
  • Time commitment:  3hrs. – 3.5hrs
 
Visit 4
  • MRI – images will be of the upper body (from the hips to below the neck)
  • Pays you $50
  • Time commitment:  1hr
 
Training Program:
 
You will be in the resistive training (weight loss) program.  You will require to train 3 times per week depending on which group you fall into.  This is a 12 week program.  Once you complete your 12 week program, we will repeat all the above tests.  Exact same payment and time commitment.  This will be at no cost to you.
 
so yeah, it's definitely something i'm interested in. even if they didn't pay, i'd be excited to participate-- because, dude, you get meal planning help and a trainer. the money is just like an extra bonus! i had my phone interview to see if i qualify all the way, and there's one issue they're concerned with. i have to take steroids for an adrenal problem, and that might affect the study. i will find out tomorrow if i've been accepted-- keep your fingers crossed!
 
now, how does this help you? easy. go to research match. register. investigate at your local hospital or med school.  there's stuff going on like this all the time! you're doing good for the general public in helping these investigators learn more about their studies. you could be doing good for yourself, as it appears this study will be!
 
ps, all other people participating in this study are losing 25 pounds in their 12 weeks. woah. that is JUST the jump start i need!! 

Sunday, December 12, 2010

Truth

Well, what can I say? Another week, another 2lbs of weight gain... presumably healthy weight gain, but with the chocolate I eat... how can I be sure? 6 weeks left till baby... and I'm not going to lie... I'm getting nervous. Aaaand when I'm nervous... I eat. It's a truth that I don't even really like to admit to myself. Sad? Eat. Angry? Eat. Scared? Eat. BORED? Eat.

Last time I had a baby, I had a breakdown. It wasn't pretty... it was emotional, and scary... and life changing. It was full of sadness, confusion, self-doubt and, you guessed it, food. It was a vicious cycle... cry, eat, gain weight, hate the weight, cry and then eat. I am not entirely sure if being aware of this cycle (or the causes of the cycle in the first place, which I now understand) can stop me from going through them again... I'm hoping that I'm stronger... that I've accepted more of my faults, and excelled in more of my strengths. I hope that my baby feels the same love that Ky felt, and that he grows to be the same kind of child that I created last time... (in spite of myself).

I'm driven by self-awareness, and an understanding that I didn't have before... but in saying that, I'm also aware that there is very little "reason" involved in mental health issues, and hormonal imbalance. I need to be careful. I need to be positive. I need to ensure that I feel good about me... whatever weight I am.

SO - this week, I just want us all to remember that we are beautiful in spite of our weight. That we try hard, that we work hard, that we play hard, that we love hard.... and that we eat what we need to continue doing those things. Yes we can make better choices. Yes we can exercise and help ourselves, (and our families in the long run!) but we are beautiful.

YOU are beautiful.



Sunday, December 5, 2010

Are you falling for these tricks?

I'm not going to lie. I'm eating like a horse. And I'm not exercising. And I'm gaining weight madly. In the best interest of staying positive, and helping you all keep fit and have fun (!) I'm just going to enclose an article that I thought was really helpful, and wish you all a great FIT week!!!
Tamara

What You See is What You Eat

By Erik on Dec 03, 2010 10:00 AM in Dieting & You

As we’ve talked about in the past, enormousserving sizes and the deeply-ingrainedmentality we have to “clean” our larger-than-average plates are some of the subconscious factors responsible for our overeating habits. New research shows that there are additional visual cues which affect our sense of hunger and likelihood to gorge. These subtle visual “tricks” used by restaurants and food manufacturers are leading us to buy (and eat) more and more without even realizing it. Have you fallen into these traps?

The Photo Says it All

Snack foods often show a representative sample photo prominently on the front of the packaging. For example, a box of cookies might show a photo of five cookies and a bag of pretzels might show an image with fifteen pretzels. A recent study found that the number of items shown in these product photos affects how we judge an appropriate serving size, how we evaluate the number of items in the entire package, and ultimately, how much we eat.

The study, published in October’s Journal of Consumer Psychology, showed that people given a package of cookies with more cookies shown on the front would assume there are more total cookies in the entire package and more in the appropriate serving size than those given the exact same package with fewer cookies shown in the photo. Since they assumed the serving size to be larger, the people given the package with a greater number of cookies shown ended up eating more.

Small, Medium, Large?

Another recent study in the similarly-named Journal of Consumer Research found that consumer behavior is greatly influenced by how manufacturers name their serving sizes, such as “small,” “medium,” and “large.”

In this study, testers were offered the exact same packages with different size labels. People offered a large item with a “small” label ate more than those given larger size labels. Additionally, it made these people feel less guilty about overindulging, an effect which the researchers call “guiltless gluttony.”

Hungry Colors

Finally, something as simple as the colors in a logo, product packaging, or on the walls of a restaurant can change the way we eat. Have you ever noticed that almost every fast-food franchise is decked out in bright reds and yellows? It should be no surprise that these colors attract our attention, make us excited, increase our heart rate, and stimulate hunger.


Your thoughts…

Have you been fooled into overeating with these visual tricks?


Wednesday, December 1, 2010

Welcome to December!

Okay okay, nasty gritty stuff out of the way. Weight: 210. Down from 215. Exactly 50 pounds from my goal of 160.

Side note - Does anyone else have a hard time looking at the YAY, FIVE POUNDS LOST! because all they can see is the OMG, FIFTY MORE POUNDS TO GO! ? (Feel free to substitute your own numbers) I swear, I don't know whether I'm more elated or frustrated.

In other news, Happy December! May whatever holiday you and yours celebrate be happy, merry, and bright. Not only is it the season for holiday cheer, it's also the season for Good Holiday Eats, is it not?



I always go into the holiday season with the best of intention, armed with all of the holiday tips and tricks that I've picked up along the way. We all know the tricks; drink a glass of water before a meal so you feel fuller, sample a little bit of everything, but only a couple bites, watch portions, don't mindlessly graze from the M&M bowl (but the holiday mint M&Ms are SO GOOD!!)... But, at least in my world, when I have a friend standing in front of me with her homemade sweet potato pie/grandma's secret stuffing recipe/fluffy sugar cookies her kid's made, it's really, really hard to say no.

I think it's because I'm from a culture where food is caring. You don't turn down food that someone is offering because it's rude. If someone takes the time to prep you a plate or bake you a treat, they're offering you something out of their own heart, and it's only respectful to be gracious about their gift. If you walk into my house, the first thing I'm going to do is offer you something to eat. It's just the way I was raised.

So, yeah, I know it's not likely that I'm going to be shirking away from the holiday dishes at my friend's festivities, and I think if I go into it with that mentality, I'm just going to disappoint myself. But what about fighting a little bit of fire with fire? Bringing a healthy recipe to the gathering and offering it in my own home?

I think we all know that there are some holiday goodies that are just too good to pass up, right? Even when you're dieting, even if your resolve is sound, there are still a few things that get through the cracks. 

I propose something: Let's share a healthy recipe with eachother. Let's create a healthier choice for each of us; our very own little "I don't have to feel guilty for enjoying this" cookbook. There are healthier versions of traditional holiday recipes everywhere, I've found more than a few at Food Network's Holidays Made Healthy.


I'll start: How about that holiday favorite of cookies and milk?

 

Lighter Chocolate Chip Cookies

Courtesy of Food Network Kitchens

Notes

These crispy cookies will give your old, full fat recipe, a run for their money. By adding some ground oats to whole wheat pastry flour, cutting the butter and adding some agave nectar, we cut the fat and calories without sacrificing flavor.

Ingredients

  • 1/2 cup rolled oats (not quick-cooking)
  • 1 cup whole-wheat pastry flour, spooned and leveled
  • 1/4 teaspoon baking soda
  • 1/8 teaspoon salt
  • 4 tablespoons (1/2 stick) unsalted butter, softened
  • 2/3 cup packed light-brown sugar
  • 3 tablespoons agave nectar
  • 1 large egg, room temperature
  • 2 teaspoons pure vanilla extract
  • 4 ounces semisweet chocolate, chopped, or 1/2 cup semisweet chocolate chips
1. Preheat the oven to 350 degrees F. Combine the oats, flour, baking soda and salt in a food processor and pulse until the oats are finely ground. Set aside.


2. In the bowl of an electric mixer, cream the butter, sugar and agave nectar until light and fluffy. Add the egg and vanilla and mix until smooth and glossy. Reduce mixer speed to the lowest setting and gradually add the flour mixture until just incorporated; stir in the chocolate.


3. Drop level tablespoons of the dough onto silicone mat lined baking sheets, 2 inches apart (12 cookies per sheet). Transfer the sheets to the refrigerator and chill the cookies until solid, about 30 minutes. Bake until lightly golden around edges, about 12 to 14 minutes, rotating the pans halfway through. Remove the baking sheets from the oven and let cool on the sheets for 1 minute; transfer to a wire rack to cool completely.


Cook's Note: These cookies like to spread. If you are bothered by them touching, bake on 3 pans.

Copyright 2010 Television Food Network, G.P. All rights reserved


Nutritional analysis per cookie (based on 2 dozen, serving size 2 cookies)
Calories 200; Total Fat 7g (Sat Fat 4g, Mono Fat 1g, Poly Fat 0g); Protein 3g; Carb 32g; Fiber 2g; Cholesterol 28mg; Sodium 56mg