Jody Victor®: Steve, there are quite a few OTC medications you can try. As always, please check with your doctor before you try anything new.

ANTACIDS- Antacids neutralize stomach acid to help relieve heartburn, sour stomach, acid indigestion, and upset stomach. Antacids last 30 minutes to 2 hours, depending on whether your stomach is empty or full. Keep in mind that antacids reduce nutrient absorption, such as iron, and increase blood pressure as they upset your kidneys. They also change the pH of your stomach, causing pepsin to become deactivated. This in turn interrupts digestion and can make your heartburn worse. Examples of antacids include: Alka-Seltzer, Alka-2, Bromo-Seltzer, Gaviscon, Gelusil, Maalox, Milk of Magnesia, Mylanta, Riopan, Rolaids, and Tums.

H2 BLOCKERS (Histamine Receptor Antagonists) – H2 Blocker inhibits the action of histamine, which stimulates the secretion of stomach acid, and partially blocks the production of stomach acid. H2 blockers last 6 to 10 hours. Examples of H2 blockers include:AxidAR, Pepcid AC, Tagamet HB, and Zantac 75.

ANTACID H2- Antacid H2 is a combination of an antacid and an H2 Blocker that neutralizes existing stomach acid and inhibits the production of more stomach acid.  Antacid H2 lasts 6 to 10 hours. Only one example of example of Antacid H2: Pepcid Complete.

PROTON PUMP INHIBITORS (PPIs) – PPIs deactivate acid pumps in the cells of your stomach where the acid is produced. PPIs are for people with frequent heartburn (two or more days a week). PPIs last up to 24 hours. Examples of Protein Pump Inhibitors include: Prilosec OTC, Prevacid 24HR, and Zegerid OTC.

All the Best!

Steve Victor

Jody Victor®: You’re right Steve, heartburn is not the same for everyone. Here’s some great natural remedies to try, but as always, please check with your doctor.

1. CHEWING GUM Chewing gum is the #1 most powerful remedy for occasional heartburn. Chewing gum causes the release of saliva and increases the pH of saliva. Saliva dilutes and flushes out stomach acid. The act of chewing stimulates brain areas which go into active digestive processes in your stomach and small intestine, encouraging digestion to take place. A good side effect that researchers have found is that prolonged chewing does not affect saliva rates after gum chewing has stopped. This means you do not become reliant on gum for saliva production. And there’s even a bonus side effect: good chewing function is associated with good memory and sharp cognitive function. Keep in mind that mint increases the production of stomach acid and helps lower esophageal sphincter pressure. Instead try mild fruit-flavored gum.
2. LUKEWARM WATER Drink a large glass of lukewarm water or herbal tea at the first sign of heartburn. The warm water dilutes and flushes out stomach acid.
3. APPLE CIDER VINEGAR Vinegar is an unusual remedy if you think about it. Vinegar’s primary ingredient is acetic acid. One study had acids (including acetic) placed at various points along the esophagus and throat. Researchers found that the acid in vinegar stimulated the salivary glands and that the higher they placed the acid on the esophagus the stronger the body’s response (salivation). Some people report that vinegar has helped with their heartburn. Some have reported no helpful results. If vinegar is going to work for you it will work on the first time you try it. Keep in mind that vinegar has also been used for treatment of diabetes (improves the function of insulin). If you take medication for diabetes (both types 1 and 2) you should talk to your doctor before using vinegar for heartburn as it may alter the way your medication works.
4. MILK Even though milk is a weak acid it still acts as a buffer solution. A buffer solution is a solution that resists any changes to its pH. So when you mix milk and stomach acid the resulting solution is less acidic than stomach acid. This is how antacids work as well. Both are short-lived remedies and if used regularly may temporarily change the pH of your stomach. Obviously if you are allergic to milk or suffer lactose intolerance this is not the heartburn remedy for you.
5. BAKING SODA For generations drinking a teaspoon of baking soda mixed in a glass of warm water was used for heartburn. Baking soda has been replaced by calcium carbonate in antacids because it has too many side effects when consumed regularly. Baking soda can help the people with rare incidences of heartburn if no antacids are available.
6. IODINE SUPPLEMENTS Switching back to regular iodized table salt from sea salts may improve your heartburn symptoms. Or you can add an iodine supplement to your diet. There is a strong link between hypothyroidism and acid reflux. Iodine is essential for thyroid function.
7. ALOE VERA JUICE Aloe vera juice heals your intestinal tract.
8. PAPAYA CHEWABLE TABLETS
9. CHAMOMILE TEA Chamomile relieves esophageal irritation.
10. LICORICE Licorice is used to treat heartburn and stomach and esophagus ulcers.
11. CELERY Celery requires a lot of chewing. Chewing produces saliva and saliva is the best heartburn remedy.
12. MUSTARD Mustard helps alleviate heartburn simply because it contains vinegar. Try to work mustard into your cooking.
13. FENNEL SEED OIL There is no direct research on fennel seed oil but there are plenty of positive testimonials from heartburn sufferers. It’s an inexpensive supplement that could help you.
14. PINEAPPLE Pineapple contains a high concentration of an enzyme known as bromelain. Bromelain aids protein digestion and reduces inflammation.
15. PROTEIN SHAKES If you suffer from morning reflux, mix a high-quality protein powder with as little water as possible.
16. RAW POTATO JUICE Wash a potato very well and do not peel it. Place in a juicer and mix it with some other juice for taste.

All the Best!

Steve Victor

Jody Victor®: Well, Steve, it starts with a burning sensation in your upper abdomen, behind the breastbone, and makes your chest feel like it’s on fire. The burning and chest pain may travel from your diaphragm to your throat. It may be accompanied with a sour taste in your mouth and a sensation that the food you just ate is re-entering your mouth.

If you have heartburn once a month, it is considered mild. About 20 percent of adults have mild heartburn. If you have heartburn once a week, it’s considered moderate. Daily heartburn is considered severe and is a medical condition that requires medical help. Severe heartburn is a symptom of another digestive disorder, and not a disorder itself. Heartburn is the most common symptom of gastroesophogeal reflux disease (GERD). If you have GERD your heartburn symptoms can also include difficulty swallowing and chronic coughing.

If you have heartburn once a month (mild) or once a week (moderate) here are some triggers to avoid:

1. Citrus fruits and juices (especially on an empty stomach)
2. Tomatoes (acidic)
3. Garlic
4. Raw onions
5. Mints (peppermint and spearmint relax your sphincter muscle, allowing stomach acid to flow back to your esophagus).
6. Fried and fatty foods (cheese, nuts, meats). Fat slows down the emptying of your stomach.
7. Alcohol (opens your sphincter)
8. Caffeine (coffee, soda, iced tea). Drink in moderation and do not drink 2-3 hours before you go to bed.
9. Carbonated drinks (cause gastric distension, increasing pressure on your esophageal sphincter)
10. Chocolate (relaxes your sphincter)

Not all heartburn sufferers have the same triggers, even if they do have the same symptoms. To find your heartburn triggers, keep a daily diary of the foods you eat and the beverages you drink to help identify them. Keep track of when you consume them. It’s not just what you eat, it’s how much, when, and where as well.

If you have mild to moderate heartburn here are some lifestyle and diet changes you can make to lessen the occurrences:

1. Lose weight
2. Wear loose clothing
3. Eat frequent smaller meals. Four to six small meals a day instead of three big ones.
4. Do not overeat.
5. Eat slowly. Put your fork or spoon down between bites.
6. Relax after a meal. But do not lie down.
7. A leisurely stroll around the block will help reduce stress and aid digestion. Extreme exercising after a meal causes acidic stomach contents to linger in your stomach.
8. Try to eat your last meal at least 2 to 3 hours before lying down.
9. If you take any pills at night (especially muscle relaxants or blood pressure medications), sit up for at least 30 minutes before lying down.
10. Try extra pillows for your head or elevate your whole bed by placing 4 to 6-inch blocks under the legs at the head of your bed.

All the Best!!

Steve Victor

Jody Victor®: Hey, Steve, it’s easier than you might think. Just follow these 10 tips and winter won’t feel so bad.

1. Work seasonal foods into your diet. Eat locally. Nutritionists now believe eating locally may be more important than eating organically. The nutritional value of food is degraded the longer it takes to get to your table. Organic food is always a better choice than processed food but pay attention to how far the food has to travel to get to you.
2. Set a goal to ban junk food from your pantry. Do it in stages by substituting, for example, low-fat popcorn for potato chips. Dried fruits, such as cranberries and figs, for candies. High-fiber power bars for cookies.
3. Your immune system can be more stressed with the additional refined sugar and processed foods in abundance during the winter months. Fill up on lower calorie fruits, vegetables, low-fat dips and reduced-fat chips and snacks first while attending winter holiday parties and big family events. That way you will be full when the desserts are served. Have just a bite, not a slice of dessert.
4. To boost your immune system and help ward off colds increase your Vitamin C intake. Add extra fruits and vegetables to your diet. Foods rich in the antioxidants Vitamin C and beta-carotene, such as citrus fruit, cabbage, broccoli, pumpkin, sweet potato and spinach have immune-boosting power. Add Vitamin C supplements to your regiment. Studies have shown that 1,000 milligrams of C supplements may make colds milder and may shorten the duration of the cold. To fight off infections, increase your intake of zinc as well. Zinc is found in fish, oysters, poultry, eggs, milk, unprocessed grains and cereals.
5. Sunshine is the best natural source of Vitamin D. But in winter we get less exposure to the sun. Try to spend a little bit of time every day outdoors. Move your work desk close to a window. Vitamin D can be found in fortified dairy products, fatty fish and egg yolks. You may want to consider taking Vitamin D supplements. Daily supplements of 1000 IU Vitamin D during fall and winter have been shown to reduce the risk of colon, breast and ovarian cancers by as much as 50 percent.
6. In winter the lack of sunlight leads to a drop in serotonin (the “feel good” brain chemical). The drop in serotonin causes food cravings and depression. Cravings for high carbohydrate comfort foods are your body’s cries for more serotonin, posing a challenge for healthy eating. Be careful when choosing carbs to boost your serotonin. You can boost your serotonin with healthy carbs such as whole grains, sweet potatoes, yams, pumpkins, and squashes.
7. Include a healthy level of good bacteria in your diet by including yogurt to your daily regiment. Adequate amounts of probiotics or friendly flora is valuable in restoring levels of healthy bacteria in your body to protect you from infections. Yogurt has also been shown to help prevent osteoporosis, reduce risk of high blood pressure and aid in gastrointestinal conditions. Choose low-fat yogurt that contains active cultures and Vitamin D. Check the label for sugar content. Some nutritionists recommend taking a probiotic as a dietary supplement during the winter and especially after antibiotic use.
8. Drink more green tea during the winter to help ward off germs. All teas contain polyphenols, especially catechins, which are plant-based antioxidants. Green tea, in particular, is abundant with catechins. Green tea has been shown to stimulate the production and activity of specific cells associated with combating viruses. If you want to sweeten your cup of tea, choose better quality, natural sweeteners such as agave nectar, maple syrup, honey or stevia. For another warm, soothing drink during winter, try substituting a sugar-free hot chocolate with low-fat or fat-free whipped topping for the high calorie options at your local coffee shop when you want a treat.
9. Eat plenty of warm, nutritious soups during the winter. Avoid canned soups if possible as they are loaded with extra sodium and fat. Make your own nutritious soup with fresh, natural ingredients. Lentils, peas and dried beans are great additions to winter soups. If the price of fresh vegetables for your homemade soups has risen too high, check the frozen food section. Frozen vegetables are much more nutritious than canned varieties.
10. Fight the urge to hibernate and try to keep moving. If you don’t feel like going out in the cold for a walk or a trip to the gym, turn your living room into a gym. For crunches sit on the edge of your couch with your hands gripping the edge at your side, bend your knees, and lift them toward your chest. For leg lifts, sit in the same position but lift your legs straight up. Use two bottles of water or cans of soup for bicep curls. Do sets of jumping jacks during commercial breaks. Sit on an exercise ball while watching TV to strengthen your back. Remember- exercise is a stress releaser. Less stress equals less health problems.

All the Best!

Steve Victor

Jody Victor®: Hey, Steve, you couldn’t have asked me at a better time. Here are 10 tips to help you have a safe winter.

1. Watch weather reports prior to a long-distance drive or driving in isolated areas. Heed local emergency warnings. Listen to the radio or call the state highway patrol for latest road conditions. Allow extra time to reach your destination during inclement weather. If you have a cell phone, take it with you. Wear loose-fitting, lightweight clothing in layers. Keep an emergency bag in your car at all times. Items to include: blankets, gloves, hats, boots, food and water and any needed medications. Keep a snow brush and ice scraper in your car as well as a folding/compact shovel, emergency lights or flares and a container of kitty litter or ice-melting salt. Avoid travelling alone. If you have to travel alone, let someone know your destination, route and when you expect to arrive there.
2. Make sure your tires are properly inflated. Never mix radial tires with other tire types.
3. Keep your gas tank at least half full at all times to avoid gas line freeze-up.
4. Always have your headlights on during wintry conditions.
5. Do not use cruise control.
6. If possible, avoid using your parking brake in cold, rainy and snowy weather.
7. On ice and snow- take it slow. Drive for worst-scenario conditions- slower speeds, slower acceleration, slower steering and slower braking. Remember posted speed limits are for ideal conditions. Accelerate and decelerate slowly. Don’t try to get moving in a hurry. Don’t power up hills. All you’ll do is set your wheels to spinning. Try to get a little inertia going before you reach the hill and let that inertia carry you to the top.
8. Know your vehicle’s braking system. Vehicles with antilock brakes require a different braking technique than vehicles without antilock brakes. Whether you have antilock brakes or not, the best way to stop is threshold braking. Keep the heel of your foot on the floor and use the ball of your foot to apply firm, steady pressure on the brake pedal. Don’t stop if you can avoid it. Especially do not stop on a hill unless absolutely necessary. If you can slow down enough to keep rolling until a traffic light changes or the vehicle in front of you makes its turn, do it. Always leave extra room between your vehicle and the vehicle in front of you; the larger the vehicle, the longer the stopping distance. Keep in mind four-wheel drive vehicles may make it easier to drive in the snow but they do not stop (or steer) any better or quicker on ice than two-wheel drive vehicles.
9. Always look and steer the way you want to go. If you skid, steer in the direction you want the car to go and straighten the steering wheel when the vehicle moves in the desired direction. Remember to steer slow and steady. Jerky movements can cause the car to spin out of control.
10. If you find yourself behind a snow plow, stay behind it until it is safe to pass. Remember snow plow drivers have a limited field of vision. Stay back (15 car lengths) until you’re sure it is safe to pass or until the plow pulls off the road. If you approach an on-coming snow plow, slow down and give the plow a little extra room.

All the Best!

Steve Victor

 Jody Victor®: Hey Steve, you are exactly right! It is very important to keep your skin healthy. Here are my ten favorite tips.

1. Break out your humidifier. Or invest in a humidifier if you don’t have one. A humidifier will add moisture to dry winter air and help keep your skin hydrated. Run a humidifier in the rooms you spend the most time in, including your bedroom.
2. Lower the thermostat on your heating system. Central heat makes the air in your house even drier than the already low humidity outside. Try a cool, yet comfortable setting- 68 to 70 degrees F.
3. Skip the tempting long, steamy showers. Hot water dries out your skin by stripping it of its natural oils. Instead, take short lukewarm showers or baths. Avoid using excessively hot water when washing your hands. If the water turns your skin red, it’s too hot.
4. Choose non-drying body soaps. Stay away from fragranced soaps. The wrong kind of soap can worsen dry, itchy skin.
5. Moisturize your skin frequently during the winter months. Always moisturize after bathing. Blot your skin dry and apply a thick moisturizer within a few minutes to help seal the water in. If your hands are constantly getting wet washing dishes or cleaning around the house, you may want to use waterproof gloves during the winter.
6. Change your facial skin care regiment. Choose cream-based cleansers. Apply toners and astringents sparingly. Many astringents contain alcohol. Check for products that have little to no alcohol. At night, use a richer moisturizer on your face.
7. Give your lips extra protection during the winter months. At bedtime, use a wet, wrung out washcloth to vigorously buff your lip area. Rub everything you use on your face all over your lips and be generous. Finish your lips with a sealant. Something that is thick and emollient that leaves behind a barrier to stop moisture from escaping. Plain old Vaseline will do the trick. In the morning make sure you apply your facial products to your lips as well.
8. Wear appropriate clothing. Many cold weather fabrics can aggravate dry winter skin. Keep wool and rough clothing from directly touching your skin. Wear soft, breathable materials against your skin. Wear the wooly sweater as the top layer. Wear gloves or mittens when outdoors in the cold air. If you prefer wool gloves, put cotton or silk glove liners on first. Change out of wet clothes quickly. Wearing wet clothes and shoes further irritates your skin and causes itchiness. Remove wet gloves, socks and pants as soon as possible.
9. Stay hydrated. Drink plenty of water and non-caffeinated and non-alcoholic beverages. Foods or supplements that contain omega-3 or omega-6 fatty acids, such as fish oil and flaxseed oil, can also help moisturize very dry skin.
10. Apply sunscreen in the winter. It is important to protect your skin from harmful UV rays even on cold, cloudy days. Before going outdoors, apply a moisturizing, broad-spectrum sunscreen with an SPF of 15 or higher to all exposed areas of your body.

All the Best!

Steve Victor

Jody Victor®: Hey Steve, it never hurts to be prepared. Here’s some Winter safety tips for all of us.

1. Wear layers for better insulation and warmth. Wear a hat, hood or scarf as most heat loss occurs through the head. Change your clothes if they get wet to prevent loss of body heat. Keep your fingertips, earlobes and nose covered. Protect your lungs from extremely cold air by covering your mouth. Wear sturdy shoes or boots with rugged soles to prevent slips or falls.

2. Warm up before shoveling snow. Stretch your arms and legs for a few minutes. Jog in place. Warm muscles are less likely to be injured.

3. Avoid overexertion. Cold weather puts added stress on your heart. Unfamiliar exercise such as shoveling can bring on a heart attack or make other medical conditions worse. Take frequent breaks and drink plenty of fluids before, during and after shoveling snow.

4. Shovel snow on the buddy system and take turns. If your “buddy” can’t help with the shoveling, at least have him/her monitor your progress and be on alert for a medical emergency.

5. Monitor yourself and your buddy for hypothermia. Hypothermia is an abnormally low body temperature. Go indoors when your body begins to feel cold. Monitor for frostbite. Early frostbite causes a reddening of the skin followed by tingling and loss of feeling. Mid-level frostbite causes the skin to turn white or gray. Severe frostbite causes the skin to turn hard. Gangrenous frostbite causes the skin to form blisters and blacken.

6. If you become short of breath while shoveling snow, stop and rest. Rehydrate. If you feel pain or tightness in your chest, become dizzy, faint or start to sweat heavily, stop immediately and call for help.

7. Use a sturdy, lightweight shovel to push the snow out of the way. If you have to lift the snow, take small scoops. A shovel-full of dry snow weighs about 4 pounds. Wet snow weighs significantly more.

8. In addition to clearing snow from your driveway, keep your walkways, steps and porches clear of snow and ice for safe passage.

9. Be aware of utilities when you shovel snow. Do not cover fire hydrants with snow. Do not shovel snow into manholes and catch basins. Do not cover utility meters.

10.Keep leaves and debris from your roof gutters at all times to prevent water from collecting, freezing and forming icicles. The clearer the pathway is to your gutters and downspouts and the better the drainage away from your house is, the less damage to your roof. If possible, clear snow from roof when the snow cover exceeds 12 inches. Use a roof rake or snow cutter and follow the directions. Stay on the ground. Be careful when using a ladder to get the roof rake or snow cutter higher up on the roof. For snow and ice removal that requires working up on the roof, consider professional help. Seek professional help with a flat roof as they require special attention. The balance between removing snow and ice from a roof and the damage you can do to your shingles is critical. Total clearing has the greatest potential for damage. Never shovel down to the shingles. Instead leave an inch or so of snow on the surface. Often just clearing dangerous overhangs and icicles and creating drainage paths is enough. Icicles can be knocked off gently from the edges of your roof with a broom. Do not knock icicles off too close to the edge of the roof as you can damage your gutters, trim boards or shingle edges. Wear safety glasses and be prepared for the falling snow and ice from above.

All the Best!!

Steve Victor

Jody Victor®: Hey Steve, you couldn’t be more right. Here’s some safety tips everyone needs to follow no matter where you live or what your weather is like.

1. Have a trained professional inspect, clean and tune-up your central heating system. Have leaks and other problems repaired. Install new filters at least twice a year.
2. Make sure your portable/space heater has been tested for safety. Look for a label such as ETL, UL or CSA on the bottom of the unit. Place heater at least 3 feet away from anything that can burn, including furniture, window treatments, people and pets. Never use heaters to dry clothing or blankets.
3.  Always have an adult in the room when the portable heater is on. Supervise children and pets at all times. Turn off heater before leaving the room or going to sleep.
4. Keep gas appliances properly adjusted and serviced. Do not overload electrical circuits.
5. Do not heat your home with a gas stove or oven.
6. Never use a gas or charcoal grill inside your home or in a closed garage.
7. Portable electric generators must be used outside only. Never use them indoors, in a garage or any confined area that can allow carbon monoxide to collect.
8. Burn only seasoned hardwood like oak, ash or maple in your fireplace or wood-burning stove. Do not burn trash, cardboard boxes or Christmas trees because these items burn unevenly, may contains poisons, and could cause a home fire.
9. Make sure you have a working smoke detector in every room. Check and change batteries often.
10. Install a carbon monoxide detector in your home and check it regularly. If you don’t have a carbon monoxide detector, watch family members for carbon monoxide poisoning. The most common symptom is headache. Other symptoms may include dizziness, chest pain, nausea and vomiting. In severe cases the person can become increasingly irritable, agitated and confused. Eventually the victim will become lethargic and lapse into unconsciousness. Call 911 and get the person to fresh air immediately and open windows.

Steve Victor

Jody Victor®: The CDC is concerned that not many people have received the flu shot so far this flu season. They recommend that everyone from 6 months of age and older be vaccinated. Influenza is a respiratory infection that can cause serious complications, especially for the very young and the elderly. If everyone is protected against the flu the chances of infecting the people most at risk will be reduced.

While everyone should get vaccinated against the flu each year it is especially important for the following groups to get the flu shot: pregnant women, children younger than 5 (especially those younger than 2), people of any age who have chronic medical conditions, people who live in nursing homes and other long-term care facilities, and people who live with or care for those at risk for complications of the flu.

The 2011-2012 flu shot offers protection against the pandemic H1N1 flu (swine flu) virus in addition to two other influenza viruses that are expected to circulate this fall and winter. There are two types of vaccines available:

1. The “flu shot” is an inactivated vaccine (contains killed virus) that is given in the arm with a needle. The flu shot is approved for people older than 6 months of age. There are three different flu shots available: the regular flu shot, a high-dose flu shot approved for people 65 and older, and an intradermal flu shot approved for people 18 to 64 years of age.
2. The nasal-spray flu vaccine (FluMist) is made with live, weakened flu viruses. The viruses in the nasal spray do not cause the flu. It is sometimes called the “Live Attenuated Influenza Vaccine” or LAIV. The LAIV is approved for use in healthy people 2 through 49 years of age who are not pregnant.

People who should not be vaccinated without first consulting with their doctor include those who have a severe allergy to chicken eggs; have had a severe reaction to a flu vaccination previously; are younger than 6 months of age; have a moderate-to-severe illness with a fever (wait until recovery); or have a history of Guillain-Barre Syndrome that occurred following a flu vaccination.

There are different side effects associated with both inoculations. The viruses in the flu shot are inactivated (killed), so you can not get the flu from the shot. Adults and children can expect some possible minor side effects such as soreness, redness or swelling at the shot site, low grade fever and aches. If you experience any of these they will begin soon after the shot and will last 1 to 2 days. The viruses in the nasal spray are weakened and do not cause severe symptoms associated with the flu. Adults may experience runny nose, headache, sore throat or cough. Children may experience runny nose, wheezing, headache, vomiting, muscle aches or fever.

The flu shot and nasal spray both help to protect you from influenza by causing your immune system to produce antibodies that will recognize and protect you from the flu viruses you come in contact with. It takes about 2 weeks for the flu shot to take full effect. If you’re exposed to the flu shortly before or during that time you might catch the flu. The earlier in the flu season you get inoculated, the better. You also need to get inoculated every year. One reason is that your antibody level will start to decline about six months after you receive the shot. Another reason is that influenza viruses evolve and mutate (change) so quickly. New flu vaccines are released every year to keep up with the rapidly adapting flu viruses.

All the Best!

Steve Victor

Jody Victor®: Here are some low calorie cookie recipes that will help reduce the guilt factor for your Christmas cookie enjoyment:

CHOCOLATE CHIP COOKIES (48 calories/Traditional 78 calories)

1 cup sifted flour

1/2 teaspoon baking soda

1/2 cup butter

4 teaspoon sugar substitute

1 egg, beaten

1/2 teaspoon vanilla

1/2 teaspoon salt

1/2 cup semi-sweet chocolate chips (3 oz)

Sift together the dry ingredients. Cream butter and add sugar substitute, vanilla and eggs in a separate bowl. Blend well. Add flour (dry) mixture a little at a time to butter mixture and beat well. Stir in chocolate chips. Drop by level teaspoons on lightly greased cookie sheet. Bake at 375 degrees for ten minutes. Makes 2 dozen cookies.

OATMEAL COOKIES (44 calories/Traditional 67 calories)

1 cup raisins

1/2 cup hot water

4 cups whole wheat flour

4 cups Quaker quick oats (dry)

2 teaspoons baking powder

2 teaspoons salt

2 tablespoons cinnamon

1 cup brown sugar, packed

1/2 cup canola oil

1/2 cup molasses

4 large eggs

1 tablespoon vanilla

2 cups water (approximate)

Soak raisins in hot water. Mix dry ingredients together. Mix wet ingredients together in a separate bowl. Add dry ingredients a little at a time to wet ingredients and mix well. Fold in raisins. Additional water may be needed if batter is too stiff or dry. Drop by level tablespoons onto cookie sheet. Dip a teaspoon in water and flatten cookies out. Bake at 350 degrees for 13 to 15 minutes. Makes 8 dozen cookies.

PEANUT BUTTER COOKIES (45 calories/Traditional 95 calories)

1/2 cup unsweetened applesauce

1/2 cup Splenda

1/2 cup brown sugar, packed

1 egg

1/2 cup peanut butter

1/2 teaspoon salt

1/2 teaspoon baking soda

1/2 teaspoon vanilla

1 cup flour

Thoroughly mix all ingredients together. Roll into small balls or drop by teaspoons onto a greased cookie sheet. Press each cookie flat with a floured fork. Bake at 325 degrees for 8 to 10 minutes. Makes 3 dozen cookies.

MACAROONS (25 calories/Traditional 97 calories)

1 16-ounce package of one step angel food cake mix

1/2 cup low calorie strawberry or orange soda pop

1 1/2 teaspoon almond extract

1 7-ounce package cookie coconut (about 2 cups)

In large mixing bowl, blend cake mix, soda pop and almond extract on low speed, scraping bowl constantly for 1/2 minute. Beat on medium speed, scraping bowl constantly for 1 minute. Fold in coconut. Drop by teaspoons about 2 inches apart on a vegetable-sprayed cookie sheet. Bake at 350 degrees for 8 to 10 minutes. Makes 8 dozen cookies.

For Fruit Macaroons, substitute water for soda pop, vanilla for almond extract and add 1 cup dried and chopped apricots, figs, cranberries or prunes.

All the Best!

Steve Victor