Life is not a journey to the grave with the intention of arriving safely in a pretty and well-preserved body,
but rather to skid in broadside, totally worn out & proclaiming “Wow, What a Ride!”

Thursday, May 31, 2012

teengles are here...

nope the nest did not shrink...our eaglets grew- they are "teengles" (as opposed to eaglets) now, and almost ready to begin their test fights and "branching", which is a way they practice by little leaps (flights) to nearby branches. here are some terrific closeup pictures that were shared on their facebook page.

there was an intruder in the nest a few nights ago, the You-Tube nest-cam videos (decorah raccoon visit ) caught a glimpse of a raccoon peeking around the tree truck before mom woke and chased it off, the next day... dad delivers a "tasty coon treat" to the kids- no way of knowing if this is our midnight burglar or not.

for more wonderful stories of what happens in the nest check out the writings by Sharri Elliott on the Raptor Resource Project facebook page

Wednesday, May 30, 2012

meal ideas ~ spinach

Spinach ~

This perhaps is my favorite vegetable. I love just grabbing a handful out of the bag and munching it right down. I put it on anything that would use lettuce, I am even known to carefully layer it into a small pile and take it to work to have like soft “potato chips” with my meals. This dark green leafy vegetable is loaded with vitamins and minerals, including vitamins B2 and B6, folate, copper, magnesium, potassium, zinc, and fiber, according to the Cleveland Clinic.

Studies of spinach have found it has potential to decrease the risk of cancer, cataracts, and heart disease. Spinach is high in beta-carotene, an antioxidant that the body uses to make vitamin A. Beta-carotene helps protect the body's cells from free radicals, which contribute to chronic illness and aging. Plus, just 1/2 cup of cooked frozen spinach has 145 mg of calcium and 3.5 grams of fiber. Although many studies have concluded that more research is needed to declare that cartenoid-rich vegetables, such as spinach, prevent or decrease disease, spinach is still a great nonstarchy vegetable to include in any meal plan.

Don’t buy canned spinach, besides being loaded with sodium- it tastes yuckie, no wonder we hated it as kids. Eat fresh or if you must…frozen. One serving of spinach is 1/2 cup cooked or 1 cup raw, which is great for salads.

Garlic Shrimp on Spinach
Parmesan cheese lends an intriguing flavor accent to garlic- and lemon-steamed shrimp in this recipe. And it's under 200 calories per serving. MAKES: 2 servings CARBS: 4

8 ounces fresh or frozen medium shrimp in shells
2 teaspoons olive oil
2 cloves garlic, minced
1/2 teaspoon finely shredded lemon peel
1/8 teaspoon ground black pepper
4 cups fresh spinach
1 tablespoon shredded Parmesan cheese
Lemon wedges

1. Thaw shrimp, if frozen. Peel and devein shrimp, leaving tails on if desired. In a small bowl, toss together shrimp, oil, garlic, lemon peel, and pepper. Place a steamer basket in a wok or large skillet with a tight-fitting lid. Add water to just below the basket.

2. Place shrimp in a single layer in steamer basket. Cover and place over medium-high heat. Steam for 5 to 6 minutes or until shrimp are opaque (start timing when wok is placed on the burner). Remove shrimp and keep warm.

3. Meanwhile, wash spinach. Arrange spinach evenly in steamer basket. Cover and steam about 2 minutes (start timing immediately) or until wilted. Divide spinach between two serving plates. If desired, thread shrimp onto 6- to 8-inch wooden skewers. Place shrimp on top of spinach. Sprinkle with Parmesan cheese. Serve with lemon wedges.

Spinach and Gruyere Quiche
Fat free half and half and refrigerated egg product make this egg dish lower in calories and fat than most other recipes.MAKES: 10 servings CARBS: 15

Baked Oil Pastry
3 ounces Gruyere or Swiss cheese
2 1/2 cups refrigerated or frozen egg product, thawed, or 10 eggs, beaten
1 cup chopped fresh spinach
1/2 cup fat-free half-and-half or fat-free milk
1 tablespoon snipped fresh thyme or 1 teaspoon dried thyme, crushed
1/4 teaspoon ground black pepper

1. Prepare Baked Oil Pastry. Reduce oven temperature to 350 degrees F. Shred Gruyere cheese; you should have 3/4 cup. Set aside 2 tablespoons of the cheese.

2. In a large bowl, beat together remaining cheese, the egg, spinach, half-and-half, thyme, and pepper. Pour egg mixture into Baked Oil Pastry.

3. Bake for 40 minutes. Sprinkle with the reserved 2 tablespoons cheese. If necessary to prevent overbrowing, cover edge of quiche with foil. Bake about 10 minutes more or until a knife inserted near center comes out clean. Let stand on a wire rack for 10 minutes before serving.

Recipe source:  -- also you can print this page by clicking the +  link at the top right of the blog, above my profile. 

Tuesday, May 29, 2012

healthy living~ herbal cool down

Parsley & Peppermint Astringent 

This strong, green herbal infusion makes a gentle, yet powerful astringent to use on those days when your skin feels particularly hot & dicey. It effectively removes excess oil without causing dryness. I used it a lot when I got those nasty “hot flashes”; cooled me down and got rid of the sticky feeling.

2 c. distilled water
¼ c. fresh chopped parsley
¼ c. fresh, chopped peppermint leaves
5 drops essential oil—(I like almond – optional)

In a small saucepan, bring the water to boil and remove from heat. Add the herbs, cover, and allow to steep for 30 minutes. Add the essential oil (if desired), and stir to blend. Strain into storage container—make sure it is a super fine strainer. Shake well. Refrigerate for up to 1 week, and then discard.

Tip: using a cotton-cleansing pad, apply approximately 1 teaspoon to face or more as necessary to the shoulders or back. Avoid eye area. 

Monday, May 28, 2012

~memorial day~

the eagle~our symbol of american freedom 

A special tribute on this Memorial Day to all our fallen Sons and Daughters

    Here are some of my favorite Memorial Day quotes and sayings to share and honor those who have gone before us. I praise our solders, for they fight for my freedoms, to protect me and my loved ones; they fight although they would rather live peaceful lives- they fight with integrity.
     Feel free to share your quotes and tributes in the comments below. 

  • We come, not to mourn our dead soldiers, but to praise them. -Francis A. Walker 
  • A hero is someone who has given their life to something bigger than oneself. -Joseph Campbell 
  •  The patriot's blood is the seed of Freedom's tree. -Thomas Campbell 
  • And I'm proud to be an American, where at least I know I'm free. And I won't forget the men and women who died, who gave that right to me. -Lee Greenwood 
  • The legacy of heroes is the memory of a great name and the inheritance of a great example. - Benjamin Disraeli 
  •  For love of country they accepted death... -James A. Garfield 
  • The dead soldier's silence sings our national anthem. -Aaron Kilbourn

Friday, May 25, 2012

fun friday ~ mares on the move

Last weekend Eileen and Jim from T & V Stables were ready to move three mares into our pastures for the summer and fall. Babe, who has been featured on this blog and Jesse’s several times, was, to my delight, returning to our ranch for this venture.  Sunday I get an email from Eileen with pictures of the “girls” with this story. I just had to share on the “fun friday” posting. I just wanted to add that all three of these mares are in foal and will be expecting in the spring! yippie_________________
Sooooo it was carefully planned today we would move Babe , Zilla and Breeze to your pasture. Jim checked the gates and fences I cleaned the trough and we were ready. It was a lovely day so we got Zilla and the veteran traveler Babe haltered and I drove a four wheeler while Jim towed the two big girls in the trailer. It was perfectly executed. We let them in at the bottom gate on Crested Butte and they put their heads straight down at the wonderful grass.

So far so good. Back for Breeze...such a sweet mare....same plan only as we were half way down Crested Butte, heading back to your ranch, who comes galloping up to meet us but Zilla...omg....fortunately she wanted to come with us more than go back to our barn so she turned around and followed us to the bottom field gate where Babe was pacing frantically wondering where Zilla had gone. By the looks of the fence in the corner that's where she decided to exit...I think Babe had maybe gone her own special route up to your house and Zilla didn't notice and thought she was on her own. That part of the fence had been repaired by Jim, not too well fortunately, so it just gave way when Zilla jumped it and she just had a scratch on her leg. OK so now we have one in the field, Babe, one wandering about Crested Butte, Zilla, and one not knowing what on earth was going

Jim looks like he is thinking that practicing
criminal law in chicago was not so bad
Jim took Babe up through the pasture and the other two went through the gate and followed their was funny looking back but very scary when Zilla came charging up Crested Butte. Of course Jim was finished for the day :-)..We checked on them often during the day and at 5 o’clock they hadn't moved much from where I took the pictures. We put Breeze in a stall in your barn for the night as too much grass for her could have been dangerous, but Babe...well Babe is Babe and use to your paddock....and Zilla does everything that Babe says...ha!

Thursday, May 24, 2012

wildlife cam news~Jewel, Herbie, & Fern are doing great

Jewel napping as the "kids" enjoy their lunch~so sweet!
Jewel, Herbie, and Fern are still fairly near their den. Monday, they visited the first white pine they used after leaving their den. Fern is the more adventuresome cub, taking off independently to check on foods or just to explore out to maybe 25 feet from Jewel.  Herbie stays closer to Jewel, who has to go check on Fern at times.  Cubs explore, taste, and smell the various foods and seem to decide for themselves what to eat rather than being taught by mom.  This is contrary to most statements we have seen about mothers teaching cubs what to eat.

Wednesday, May 23, 2012

meal ideas ~ raspberries

Raspberries ~

Raspberries are packed with fiber (partly due to their tiny, edible seeds) and are high in vitamin C, a powerful antioxidant that the body can only get through food. Vitamin C is beneficial for bone and skin health as well as cancer and heart disease prevention. These delicate berries are also rich in anthocyanins, which give red raspberries their color and more antioxidant power.

There are red, black, and purple raspberries, which you can plant in your garden or buy at your local market or farmer's market. Store fresh raspberries in your refrigerator up to seven days or use ripe berries to make jams and jellies or freeze for later. In the winter, check your grocery store for frozen, unsweetened raspberries. One serving of raspberries is 1 cup.

Berries with Custard Sauce
For this easy fruit dessert, the custard calls for fewer eggs and is thickened with cornstarch. The diabetic-friendly recipe has only 3 grams of fat per serving!
MAKES: 6 servings CARBS: 23

1/4 cup sugar or sugar substitute* 
2 tablespoons cornstarch
1/8 teaspoon salt
1 3/4 cups fat-free milk
3 egg yolks, slightly beaten
1 teaspoon vanilla
4 cups assorted fresh berries
(such as raspberries, blackberries, blueberries, and/or halved strawberries)

1. For custard, in a heavy medium saucepan, combine sugar (if using), cornstarch, and salt. Stir in milk. Cook and stir over medium heat until thickened and bubbly. Cook and stir for 2 minutes more. Remove from heat.

2. Gradually whisk about half of the hot mixture into the beaten egg yolks. Return all of the egg yolk mixture to the saucepan. Cook and stir over medium heat just until mixture is bubbly. Remove from heat. Quickly cool the custard by placing the saucepan into a bowl half-filled with ice water for 3 minutes, stirring constantly. Strain mixture through a fine mesh sieve into a medium bowl. Stir in sugar substitute (if using) and vanilla. Cover the surface with plastic wrap. Chill for 2 to 24 hours.

3. To serve, divide berries among six dessert dishes. Spoon custard over berries. Makes 6 servings.

*Sugar Substitute: Be sure to use package directions to determine product amount equivalent to 1/4 cup sugar.

Make Ahead Tip
Prepare custard as directed through Step 3. Cover and chill for up to 24 hours. Serve as directed.

Red Grape-Raspberry Pie
Balsamic vinegar adds a tart-sweet accent to the fruit filling in this pastry-topped dessert. MAKES: 10 servings CARBS: 36
1/2 cup packed brown sugar or substitute*
3 tablespoons cornstarch
2 tbls balsamic vinegar, port wine, or grape juice
5 cups seedless red grapes, halved (about 2 lbs)
1 1/2 cups frozen or fresh red raspberries
Pastry Dough
1 egg white
1 tablespoon water

1. Preheat oven to 375 degrees F. Line a large baking sheet with foil; set aside. For filling: In a 4-quart Dutch oven, combine brown sugar, cornstarch, and vinegar. Add grapes. Cook and stir over medium heat until thickened and bubbly. Remove from heat. Gently stir in raspberries. Transfer filling to a 9 1/2-inch deep-dish pie plate. Place pie plate on prepared baking sheet.

2. On a lightly floured surface, use your hands to slightly flatten Pastry Dough ball. Using a rolling pin, roll dough from center to edges to 1/8-inch thickness. Using 1-1/2- to 2-inch leaf-shape cutters, cut out dough, leaving as little space between cutouts as possible. Arrange leaf cutouts atop grape filling. (If desired, reroll and cut out the pastry scraps.)

3. In a small bowl, use a fork to beat together egg white and the water. Brush pastry cutouts lightly with egg white mixture. Bake for 40 to 45 minutes or until pastry is golden brown and filling is bubbly. Cool on a wire rack.

*Sugar Substitute: Follow package directions to use product amount equivalent to 1/2 cup brown sugar.

Recipe source:  -- also you can print this page by clicking the +  link at the top right of the blog, above my profile. 

Tuesday, May 22, 2012

healthy living~ strawberries, not just for eating

One of my favorite things about spring and summer is the arrival of “fresh” strawberries. Even more fun than all the scrumptious recipes available I love using them in various cosmetic ways. Strawberry juice has gentle astringent and bleaching properties and is best used as a light cleanser for those like me who do not wear makeup. 

And the best part…. it is truly all natural without “laboratory” chemicals. Use this instead of the pricey "skin lightener- dark spot remover" - it works.

Strawberry cleanser
4 very ripe, medium-sized strawberries, sliced with stems removed.
1 drop peppermint essential oil (optional for added zing)
In a small bowl, thoroughly mash strawberries with a fork (or use a mortar and pestle). Press the resulting pulp through a mesh strainer or squeeze through cheese cloth or even a nylon stocking, catching the juice in a small clean container. Add the essential oil and stir to blend.

Apply juice to face and neck with saturated cotton square –avoid eye area—and massage with finger tips for about 1 minute. Rinse with cool water.  Do not store this mixture, one time use.

another summer friend...

                                     ~Lemon Refresher 
The tart, lemony aroma of the astringent is very refreshing and stimulating to use chilled on a hot, summer day. Avoid on sensitive, dehydrated, environmentally damaged, sunburned, wind burned, or irritated skin--- it will sting.

Juice of half a medium lemon, strained
½ cup witch hazel

Combine ingredients in a storage container and shake well to blend. No refrigeration is required, however, use within 1 to 2 weeks, then discard.

Using a cotton cleansing pad, apply to face, shoulders, or back as needed. Avoid eyes.

Friday, May 18, 2012

happiness is...

when a dear friend finds happiness…
for me true happiness comes when a wonderful friend finds happiness in their life; especially one who always makes sure my day shines.
may your new path shine as brightly.
congratulations on your engagement Lois !!!!

Thursday, May 17, 2012

wildlife cam news~ eaglets filling the nest

oh yeah! filling out the feathers and filling up the nest,
 these little guys aren't so little anymore...
keep an eye out, they should start testing their wings in the air.

Wednesday, May 16, 2012

meal ideas ~ red onions

Red Onions ~

Red onions don't just add great color to salads, sandwiches, and stews. They also score highest in antioxidant power, with yellow onions not far behind and white a distant third.

Onions are also a good source of fiber, potassium, and folate-all good for heart health. Onions' high flavonoid content also puts them on the map for cancer and cardiovascular research and other chronic diseases, such as asthma. According to a 2002 study in The American Journal of Clinical Nutrition, having a high dietary intake of the flavonoid quercetin found in onions may lower the risk of these chronic illnesses.

One serving of the nonstarchy vegetable is 1 cup raw or 1/2 cup cooked. If you love onions but not the scent that lingers on your breath, try chewing on a few sprigs of parsley or a mint leaf.

Balsamic Caramelized Onions
Onions are rich in plant chemicals that may lower cholesterol and protect against heart disease. This side dish recipe will help you eat more of them. 6 servings: 1/3 cup CARBS: 6
1 tablespoon olive oil
1 16 ounce package frozen pearl onions, thawed and drained or 1 pound red onions, halved and thinly sliced
1/4 cup dry white wine or reduced-sodium chicken broth
1 tablespoon balsamic vinegar
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper

1. In a large skillet, heat oil over medium-low heat. Add onions; cover and cook for 13 to 15 minutes or until onions are tender, stirring occasionally. Uncover; cook over medium-high heat for 3 to 5 minutes more or until golden, stirring occasionally. Remove skillet from heat. Carefully add wine or broth and balsamic vinegar. Return skillet to heat. Cook over medium heat about 2 minutes or until the liquid has evaporated, stirring occasionally. Stir in salt and pepper.

Grilled Red Onion and Corn Salad with Roasted Red Pepper Vinaigrette
For this side salad, grilling the sweet peppers gives the vinaigrette dressing tantalizing smoky flavor that pairs well with the vegetables.
MAKES: 12 servings: 1 cup CARBS: 7
Nonstick cooking spray
3 medium red sweet peppers
2 fresh ears of corn, husks and silk removed
1 large red onion, cut into 1/4-inch-thick slices
1 medium fresh poblano chile pepper
8 ounces fresh haricots verts or whole green beans
4 cups torn red leaf lettuce
4 cups torn green leaf lettuce
1 cup Roasted Red Pepper Vinaigrette (see recipe below)

1. Coat an unheated grill rack with cooking spray. Place peppers, corn, and onion on the prepared rack on an uncovered grill directly over medium heat. For onion, grill about 10 minutes or until crisp-tender, turning once; remove from grill. For corn and peppers, grill for 25 to 30 minutes or until corn is crisp-tender and lightly charred and pepper skins are charred, turning occasionally; remove from grill. Wrap peppers in foil; cool slightly.
2. Meanwhile, in a covered large saucepan, cook beans in lightly salted boiling water until crisp-tender. Allow 2 to 5 minutes for haricots verts or 10 to 15 minutes for green beans. Drain; submerge in ice water. Drain well; set aside.
3. When peppers are cool enough to handle, cut off tops and remove seeds. Carefully remove charred skin. Coarsely chop peppers, keeping red and poblano peppers separate. Reserve red pepper for Roasted Red Pepper Vinaigrette. When corn is cool enough to handle, cut corn kernels from cobs; discard cobs.
4. In a large bowl, combine lettuces. Add beans, corn, red onion, and poblano pepper. Pour 1 cup of Roasted Red Pepper Vinaigrette onto salad; toss gently to coat. Cover; chill any remaining vinaigrette for other salads.

Make Ahead Tip Cook vegetables as directed in Steps 1 through 3; cover and chill for up to 24 hours. Prepared Roasted Red Pepper Vinaigrette as directed; cover and chill for up to 5 days.

Roasted Red Pepper Vinaigrette
Reserved chopped roasted red pepper
1/4 cup sherry vinegar or white wine vinegar
2 tablespoons water
1/4 teaspoon salt
1/8 teaspoon ground black pepper
1/2 cup olive oil
1. In a food processor, combine roasted red pepper, sherry vinegar, water, salt, and ground black pepper. Cover and process until smooth. With the processor running, slowly add olive oil in a steady stream. Cover and chill until serving time.

Recipe source:  -- also you can print this page by clicking the +  link at the top right of the blog, above my profile. 

Tuesday, May 15, 2012

healthy living~ fresh breath

This post was inspired after a wonderful meal at Rosine’s, a Mediterranean restaurant close to where we live. The best part of the meal were the side dishes of Garlic Hummus and Baba Ghannouj – yummie for sure…however, I knew the garlic would announce itself to the world if I so much as opened my lips. That got me to thinking about quick and easy ways to freshen ones breath.

some tips:

Swish bottled water in your mouth for ten seconds and swallow. This helps loosen any food debris and moistens your mouth. A moist mouth harbors less odor-causing bacteria than a dry, pasty mouth.

Not so easy and quick…but very effective--- If possible, keep a crisp apple within easy reach. After lunch, before a meeting, or whenever you feel the need for a bit of breath cleansing, take a few bites and chew very, very well. This naturally fibrous, juicy, sweet fruit whisks away odor and leaves your mouth feeling wonderfully fresh.

Chew on a few fennel seeds. They’ll leave your breath smelling of fresh licorice. Fennel seeds also relieve gas and upset stomach—two notorious producers of offensive breath.

After a garlic or onion-laden lunch or dinner out, always make sure to eat that sprig of parsley or watercress sitting on your plate. It’s not just a pretty garnish; it really helps eliminate unpleasant lingering food odors and improves digestion.

Buy a small bottle of peppermint, spearmint, or sweet orange essential oil and keep it handy. Apply just one drop to your tongue when your mouth is in need of freshening.

How about a simple mouthwash recipe?

Add half a teaspoon of baking soda to half a glass of water, and use it to gargle – an instant fix for even the worst case of bad breath.

Why This Works  ~Baking soda neutralizes the odors in your mouth, rather than just covering them up.

Benefits of Using Baking Soda Mouthwash:
Inexpensive, no harsh chemicals, no strong taste, alcohol-free

1. Keep some baking soda in your purse or briefcase, and you can even freshen your breath on the go.
2. Add a drop of peppermint oil for a minty taste.
3. If you prefer to make up big batches, boil your water, and add a teaspoon of baking soda for every eight ounces of water.  Store in a sterilized container.

Do you have any tips or tricks  you’d like to share for a natural breath freshener? Leave a comment below if you have one!

Monday, May 14, 2012

relish in life's little wonders...and smile

Life is full of little wonders that can make us happy. The sound of a bird singing to the dawning of day, a good book, the comforting smell of bread baking, and walking through a misty forest are simple pleasures that can easily put smiles on our faces. These "little things" are easily accessible to us and can be sources for finding happiness. A key to doing so is taking the time to put those rose colored glasses from childhood back on so you can easily find the joy in all the "little things" that life has to offer.

Finding a puppy rummaging through the laundry basket, trying on that once too small pair of pants that now fit perfectly, or discovering the money you left in your back pocket can turn into moments of delight. Like kids digging in the sandbox for buried trinkets, we may even begin to experience happiness when we engage in the seemingly mundane. Figuring out a software program can feel like deciphering a treasure map, and that first sip of fresh ground coffee in the morning can taste like a forbidden delicacy. Swaying to music playing can turn into an interpretive jig, riding a bike can seem like flying to the moon, and observing an elderly couple walking hand in hand can turn into a meditation on peace and contentment.

 When we begin rediscovering that the little things in life can make us happy, we naturally want to share this joy with others. We may gush over a friend when we run into them unexpectedly, praise a street musician for their talents, or blow bubbles for the neighborhood kids to chase. We may even start to think of the little things we can do to make other people happy, which in turn makes us happy all over again. There is an endless supply of little things and little moments that can make us happy. All we have to do is look for them, and they'll magically start to appear.

Take time this week to focus on all the little things that make you smile. Keep a notebook at hand and every time you find yourself smiling…write it down. I bet you will be surprised just how often you smile about something without even realizing and more importantly…without "relishing" in the moment. 

also, from the past: spreading happiness- smile

this week's journey

beautiful Braveheart

what's new... click on the link and take a peek at jesse's blog:
BernerTails: an award & sometimes buds are better than bunnies

articles this week:
relish in life's little wonders- smile
fresh breath
red onions have power
webcam news~ eaglets filling the nest
fun friday~ hummmm

visit new !!  Journey  pages for pics and webcam updates 

Thursday, May 10, 2012

wildlife cam news~ lily & faith family breakup

Hi everyone, the inevitable has happened, it is time for little Faith to go out on her own as “her own bear” and Lily to find a new beau to create new little bears… ahhhhh

No, Faith will not be looking for a boyfriend…this year at least. She will begin to carve out a small piece of her mother’s territory, which was obtained from her grandmother, June’s, territory.  The boys… well, they head off to find themselves somewhere to romp, away from everyone until it’s time to return and…yep you guessed it… help make more little bears. Ha!

May 6th Lily and Faith were still together, May 6 update, and then on May 7 the two had gone their separate ways. Most probably don’t know that it was very tramatic for Lily when she separated from June four years ago. June wanted her gone…so she herself could mate and Lily wanted to stay with mama… June had to be rather forceful and ever since to two have kept their distance from each other. Lily still remembers and it is perhaps the only time I know the she really shows fear when nearing another bear.

 A little about Family BreakUps

I can't help but include the photo on the right of Hope, Lily, and baby Faith from last fall.

Two days before family break-up, Jim Stroner spent some time with Lily and Faith. 
This is the video footage he captured 

Wednesday, May 9, 2012

meal ideas ~ oatmeal

Oatmeal ~
If you fuel up with a bowl of oatmeal in the morning, then you know its fiber content will keep you full longer, getting you to your mid-morning snack or lunch. The soluble fiber in oats also can help lower cholesterol!!, improve blood pressure, and stabilize blood glucose by slowing digestion. Oats are also a source of antioxidants, says nutritionist Jeannette Jordan. Flavor oatmeal with cinnamon or artificial sweeteners to keep total calories low. Oats also provide vitamin E, B vitamins, magnesium, and potassium, which may help lower blood pressure.
There are several types of oatmeal to choose from.  Steel-cut oatmeal has a dense, thick texture and can take up to 45 minutes to cook, while old-fashioned (or rolled) oats are thinner and take less time to cook. The less processed the oat, such as steel-cut oatmeal, the lower it is on the glycemic index, which may help control blood glucose. Quick cooking oatmeal and instant oatmeal are also available. Mom's Best Quick Oats is the favorite in our home, it cooks quickly and has all the benefits of the the longer cooking varieties. Be sure to check the labels for added salt and sugar. One serving of oatmeal is 1/2 cup.

Spiced Irish Oatmeal
Steel-cut oats are larger than ordinary rolled oats because they're cut into pieces rather than being rolled. If you've never had them, try this breakfast recipe.
MAKES: 6 servings 1/2 cup CARBS: 27

3 cups water
1 cup steel-cut oats
1 tablespoon brown sugar substitute
1/4 teaspoon ground cinnamon
1/8 teaspoon salt
1/8 teaspoon ground allspice
Dash ground cloves or ground nutmeg
3 cups fat-free milk

1. In a 2-quart saucepan, combine the water, steel-cut oats, brown sugar, cinnamon, salt, allspice, and cloves or nutmeg.
2. Bring to boiling; reduce heat. Simmer, uncovered, for 10 to 15 minutes or until desired doneness and consistency, stirring occasionally. Serve with milk, almond milk, soy milk.

Butter Rum Oatmeal Cookies
This soft, egg-free cookie recipe makes a delightful snack or dessert--especially with a glass of cold milk.  24 cookies CARBS: 12

Butter-flavor nonstick cooking spray
6 tablespoons lower-fat stick margarine
1/2 cup packed brown sugar*
1 teaspoon ground cinnamon
1/4 teaspoon baking soda
1 tablespoon light-color corn syrup
1 teaspoon vanilla
1 teaspoon butter flavoring
1/4 teaspoon rum flavoring
1 cup all-purpose flour
3/4 cup rolled oats
1/4 cup raisins

1. Preheat oven to 375 degrees F. Lightly coat two cookie sheets with nonstick cooking spray; set aside. In a medium bowl, combine margarine, brown sugar, cinnamon, and baking soda; beat with an electric mixer on medium speed until combined. Stir in corn syrup, vanilla, butter flavoring, and rum flavoring.
2. Using a wooden spoon, stir flour into margarine mixture. Stir in oats and raisins. Drop dough by rounded teaspoons, 2 inches apart, on prepared cookie sheets.
3. Bake for 8 to 10 minutes or until lightly browned around edges. Transfer cookies to wire racks; cool. *Tip: We do not recommend sugar substitutes for this recipe.

Recipe source:  -- also you can print this page by clicking the +  link at the top right of the blog, above my profile.