FROM OUR SPONSOR: Low-Fat Gingerbread Cake Recipe

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This low-fat cake is made with whole-grain flour and provides both nutrition and that delicious gingerbread taste.

• 1 1/4 cups whole-wheat pastry flour*
• 1 tsp. ground ginger
• 1 tsp. cinnamon
• 1/2 tsp. baking soda
• 1/2 cup sugar
• 1/2 cup low-fat buttermilk
• 1/4 cup canola oil
• 1/2 cup molasses
• 1 egg, lightly beaten

Preheat oven to 350 degrees F. Coat an 8-inch square baking pan with nonstick cooking spray. Combine flour, ginger, cinnamon and baking soda in a small bowl. In a large bowl, stir together sugar, buttermilk, oil, molasses and egg. Add flour mixture to wet ingredients and stir well. Pour into baking pan and bake for 25 minutes.
* Whole-wheat pastry flour can be found in the baking aisle of most supermarkets. It gives the benefit of whole-grain without the heavy taste. Also look for white whole wheat.

16 Squares

Nutritional Information
Calories: 128
Carbohydrate: 21g
Protein: 1.7g
Fat: 4g
Cholesterol: 13mg
Sodium: 55mg
Fiber: 1g

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FROM OUR SPONSOR: Healthy Party Appetizers

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Now that we are approaching the holiday season, the questions of what to bring always come to mind when attending a holiday party. Besides the regular chips and dip why not opt for something healthy and easy so you’re not bringing home any leftovers? By using simple household ingredients like cream cheese, tortilla wraps, dried cranberries, turkey, and spinach to create some turkey tortilla wraps you’ll be the hit of any holiday party!

Maggie Gilbert, cooking expert, provides great healthy, easy appetizer recipes that everyone at your holiday gathering will enjoy. Check out “Healthy Party Appetizers” on UHC TV to pick up some great food tips and recipes for the holidays!

FROM OUR SPONSOR: Need Energy for the Holidays?


By Sue Schick
CEO, UnitedHealthcare of Pennsylvania & Delaware

The holidays can be filled with joy as you spend time with loved ones, eat good food, and observe longstanding traditions. But these activities may also be exhausting!
It’s important to find ways to recharge your batteries.

Here are some helpful hints that can help keep you energized:

•  Walk in a winter wonderland. Exercising every day will help you sleep better, making you feel fit and full of pep!

•  Don’t fast and feast. Try to refuel with small meals every three to four hours while you’re awake. Fasting before a holiday meal may lead to overeating, so consider having a light snack beforehand.

•  Take it easy with the sugarplums. You don’t have to skip holiday desserts, but try to keep your fat and sugar intake low. Fill up on fruits, veggies, and whole grains, and be sure to start the day with a nutritious breakfast.

•  Enjoy your nightly hibernation. Try to sleep on a regular schedule. Don’t eat for two to three hours before bedtime. Also, limit caffeine and alcohol, which interfere with sleep.

These recommendations can keep you feeling great through the holidays, while helping you maintain your good health. Learn more.

FROM OUR SPONSOR: How to Avoid Weight Gain Over the Holidays

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Web Seminar: Holiday Social Weight Maintenance

Gaining weight is so easy, especially during the holidays when parties and high-calorie seasonal foods become the norm. Forget starting a diet during this fun, celebratory and often stressful time of year. Instead, sign up for this seminar to learn basic steps to get through the holidays using “social weight maintenance,” designed to help you avoid packing on the pounds. With these social strategies, you will enjoy the holidays without the dreaded weight gain.

Kathleen Zelman, MPH, RD
Dec. 11 – 12:30 p.m. (ET)
Register now.

FROM OUR SPONSOR: Do you have pre-diabetes?

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November is National Diabetes Awareness Month!

There are almost 24 million Americans living with diabetes, and another 57 million with pre-diabetes. When the glucose level of your blood is higher than normal, but not high enough for you to be diagnosed as diabetic, this is pre-diabetes. If you are at this stage, you may still make lifestyle changes to reduce your risk of developing type 2 diabetes.

Watch this video on UHC.TV to learn the facts about diabetes, your risk factors, and the steps you can take right now to reduce your risk.

FROM OUR SPONSOR: Turkey Lentil Soup recipe

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When the temperature drops, this delicious, high fiber recipe will warm you up!
Lentils lend a high-fiber content to this delicious soup. Double the portion to make it a meal.

• 2 T extra-virgin olive oil or canola oil
• 1 chopped onion
• 10 oz. sliced mushrooms
• 1 clove minced garlic
• 1 T soy sauce
• 1 cup dry lentils
• 2 quarts low-sodium chicken broth
• 1 lb. cooked turkey, cut into cubes
• 1/4 tsp. fresh ground pepper
• Salt to taste

In a large pot, heat oil over medium heat. Add onion, mushrooms and garlic and cook until soft, about five minutes, stirring occasionally. Add lentils, soy sauce and broth and bring to a boil. Reduce heat and simmer for about 30 minutes until lentils are tender, but not mushy. Stir in turkey and pepper. Season to taste.

8 servings

Nutritional Information
Calories: 194
Fat: 4g
Carbohydrate: 18g
Saturated fat: 0.5g
Protein: 21g
Sodium: 325mg
Cholesterol: 23mg
Fiber: 8g

Get more healthy recipes.

FROM OUR SPONSOR: Could You Be at Risk for Diabetes?


By Sue Schick
CEO, UnitedHealthcare of Pennsylvania & Delaware

Nearly 24 million americans have diabetes and only two-thirds of them have been diagnosed. That leaves one-third (or about seven million people) undiagnosed. could you be one of them?

Diabetes can lead to serious problems such as kidney failure, blindness, and heart disease. Some of these problems can be prevented, but only if the disease is diagnosed and treated.

Don’t wait for symptoms. type 2 diabetes may not cause any noticeable symptoms for years. often, people only learn they have diabetes when they develop a major complication, such as kidney disease, heart attack, or stroke.

You’re at increased risk of developing diabetes if you:

  • have a cholesterol problem, such as low “good” HDL cholesterol (35 or lower) or high trigylcerides (250 or more)
  • are 45 years of age or older
  • have a parent or sibling with diabetes
  • are African American, Native American, Latino, Asian American, or Pacific Islander
  • have high blood pressure (140/90 or higher)
  • are overweight
  • exercise less than three times a week
  • had gestational diabetes
  • gave birth to a baby who weighed more than 9 pounds

If you fall into any of these categories, talk to your doctor about getting tested.

Read more about diabetes risk, prevention and management.

FROM OUR SPONSOR: How to Do a Breast Self-Examination (BSE)


Nearly 200,000 women every year are diagnosed with Breast Cancer. Breast Cancer awareness is not just for the month of October, but every month. BSE, short for Breast Self Examination, is a woman’s first line of defense against Breast Cancer. This step by step instructional video shows you where to look, what to feel, and how to check your body for Breast Cancer signs.

Fifteen Minutes Once a Month Is All It Takes. Check out “How to Do a Breast Self-Examination” on UHC TV to learn exactly what you should be looking for when you do your monthly BSE.

FROM OUR SPONSOR: Healthy Recipe: Mixed Berry Parfaits

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Try something PINK for Breast Health Awareness Month.

Active Time: 15 minutes
Total Time: 4 hours
1 box (3 oz) wild strawberry gelatin
1 cup each strawberries, blueberries and raspberries
2 cups prepared vanilla pudding

Planning Tip: Steps 1-4 can be done up to 2 days ahead.
  1. You’ll need five 10-oz glasses.
  2. Prepare gelatin as box directs. Refrigerate, occasionally stirring gently (try not to create bubbles), 30 minutes or until the gelatin is the consistency of egg whites.
  3. Meanwhile, stem and hull 1/2 cup of strawberries; cut into small pieces. Combine with 1/2 cup each blueberries and raspberries. Divide fruit mixture among glasses.
  4. Add gelatin and gently stir with a skewer to incorporate berries so some are suspended in the gelatin (don’t overstir). Refrigerate for 3 hours or until set.
  5. Spoon pudding on top of gelatin. Stem, hull and slice remaining strawberries and mix in a bowl with remaining blueberries and raspberries; spoon over pudding.

5 parfaits

Nutritional Information
Amount Per Serving:
Calories: 207
Total Fat: 3g
Saturated Fat: 1g
Cholesterol: 0
Sodium: 222mg
Total Carbohydrates: 44g
Dietary Fiber: 3g
Protein: 3g

Get more recipes here.

FROM OUR SPONSOR: Upcoming online seminars


Source4Women offers free online seminars to keep you healthy. Sign up now for these upcoming seminars:

Preventive Care: What You Should Know
Jacqueline Stiff, MD
Oct. 9 – 12:30 p.m. (ET)

Many diseases have no symptoms in their early stages, but routine health screenings and annual exams may help you identify health risks earlier, when treatment is most effective. In this seminar, we’ll discuss the latest preventive care guidelines, including the health screenings and immunizations that are recommended for you and your family members, based on age and gender. REGISTER NOW

Anti Cancer Diet: Eating Smart to Prevent Cancer
Kathleen Zelman, MPH, RD
Oct. 16 – 12:30 p.m. (ET)

Research shows that there are foods that may help reduce the risk of cancer. About one-third of all cancer deaths in the U.S. are linked to diet and physical activity. This seminar will review the American Cancer Society guidelines and teach you how simple lifestyle changes may help reduce the risk of cancer. REGISTER NOW

Eating to Prevent and Control Diabetes
Kathleen Zelman, MPH, RD
Nov. 13 – 12:30 p.m. (ET)

Whether you are newly diagnosed with diabetes, have had it for years or are trying to prevent it, this seminar is for you. This seminar will focus on the diet and lifestyle changes that may help you prevent the onset of diabetes or manage the condition with greater success.