Fast Oatmeal Molasses Cookies

by Andrea Hartley

This natural. unprocessed cookie is easy and quick to make. It’s delicious and quite filling. It’s health benefits are, the molasses offers high vitamin-B and iron content. The oatmeal offers heart-healthy fiber and olive oil is the best oil you can use to help keep your Omegas balanced.

½ cup olive oil

1 cup molasses

1 cup whole rolled oats

2 cups flour

For a delicious variation, you can add raisins.

Mix oil, molasses, oats, and flour and stir well. Drop by spoonful on greased cookie sheet. Bake until golden brown at 325 for 15-20 minutes.

Healthy Peanut Butter Chocolate Chip Oatmeal Bars

By Lisa Drew Wellness

Serving: Makes 12 bars


  • 1/2 cup brown sugar
  • 1 cup organic creamy peanut butter
  • 2 teaspoons organic vanilla extract
  • 1 cup oat flour 1 cup old fashioned oats
  • 1 teaspoon baking soda
  • 1/4 teaspoon salt 1 teaspoon cinnamon
  • 1/2 cup almond milk (I use Silk Original Almond Milk)
  • 1/2 cup dark chocolate chips (I use Ghiardelli or Hershey’s Dark chocolate chips; use dairy free chocolate chips to make vegan)
  • 1/2 cup dried cranberries (or whichever mix-ins you’d like)
  • 1/2 cup sliced almonds (or whichever nut you choose: pistachio, walnut, macadamia)

Preheat oven to 350F degrees. Spray with nonstick spray. Set aside.
In a separate bowl, combine oat flour, oats, salt, baking soda and cinnamon; set aside.
With an electric mixer mix the brown sugar and peanut butter on medium speed until light in color and fluffy, about 2 minutes. Mix in the vanilla, scraping down the sides as needed.
Fold in the oat flour, oats, salt, baking soda and cinnamon. Slowly add the almond milk in a steady stream, mixing until a dough forms. Fold in chocolate chips, sliced almonds, and dried cranberries. Use your hands to make sure everything is combined.
Once dough is completely combined, transfer and press it lightly into the prepared baking dish. Bake for about 17-20 minutes until the bars are lightly golden and set. Allow to cool completely and cut into squares.
**Keep in the refrigerator in a covered container. Bars will be good stored up to 2 weeks. However, I don’t think they will last long since they taste so good!

Lisa DrewLisa Drew Wellness
Life is a journey…Live healthy along the way!!!
Lisa Drew Wellness • Comprehensive Chiropractic 2200 W. Hamilton St., Ste 215 Allentown, PA 18104

Welcome! Life is a journey…
My journey thus far…I was born in New York, moved to New Jersey and then ended up in Allentown, PA. I come from a huge family. Thanks to my parents I have been surrounded by all types of food and cultures throughout my life. Being Dominican and Irish (amongst other nationalities) I grew up eating Latin and Irish cuisine just to name a few. Everyone who knows me, knows how much I love food. It wasn’t until I came home from college (where I gained more than the freshman 15) that I started learning more about nutrition and exercise. I have been in the fitness industry for 17+ years both personally and in business. Over the years, I worked in sales in different capacities; advertising, marketing, travel, and as a counselor at a weight loss facility. My last position as Sales Director for a gym franchise led me into my real passion, nutrition. As a mother of two wonderful children, it is important to me that I instill in them proper eating habits. I have turned my love of food into learning and understanding more about it. People come up to me at the gym and ask for advice all of the time. So, after much contemplation, I decided to turn my passion about nutrition and exercise into my career and got certified. The biggest lesson learned is that it’s not just about food but about a healthy lifestyle. My goal is to help people feel better about themselves, inside and out no matter the age. I work with children, teens, adults, and seniors. In addition, I offer specialized plans for those with Heart Disease, Celiac Disease, and Diabetes. All sessions are confidential.

Search Engine Optimize Your Food

by Andrea Hartley

Healthy food 2Search Engine Optimization means that the best key words are used to help the search engines find your content on the internet.  This is of great value  because it doesn’t matter how great your website or article is, if no one can find it or read it.  You must give the search engines optimal key words so your content can be found and utilized as you intended it to be.   Likewise, your body requires optimum nutrition to perform as it is intended to.   Giving your body optimum nutrition is one of the greatest challenges the American people face today, since our soil is often deficient of key nutrients.  In many cases, an apple today does not possess the same nutritional value that it did 100 years ago.  If that weren’t bad enough,  we in America face a challenge that most other countries in the world do not.  Industry is trying to force genetically modified food on us, turning us into human  guinea pigs.  This food has not been tested and the nutritional value is suspect, at best.  It is often referred to as “Frankenfood”.  Strawberry ShortcakeMost processed foods contain genetically modified food. Scroll down below  and you can see some of the problems with eating genetically modified food and there is an excellent research paper written by Lauren Williamson which discusses that as well. (See her paper here) Moreover, it contains MSG, artificial colors, artificial flavors  and preservatives.Healthy face

Search Engine Optimizing your food, assumes you already know that the standard American diet is one that should be avoided.  If you are not sure why, you can click on any of the links in the article.  The purpose of this article is to help those individuals who want to eat more healthy foods.  It doesn’t have to be expensive or difficult.  It can be challenging at first, but I have been studying this for over 30 years and use what I learn in preparing good, real and healthy food for my family and myself.

Sweet Potato Pie-0I am including a link to a video where I teach how to make sweet potato pie. Click here for the FREE natural food recipe video

To help you SEO your diet, I will share with you what I have learned.  You can receive a monthly newsletter which will contain recipes, food tips and a video lesson on preparing natural, healthy food without artificial colors, flavors, preservatives and  MSG free.  Be the first 20 people to sign up and you will receive this newsletter absolutely free for 6 months! To Register Click here.


10 Top Dangers of Processed Foods

According to Invigorate360

Although the threats of processed foods are numerous, knowing the 10 top dangers of processed foods may be enough to rethink your next meal or snack.

1. CANCER – Some cancers are known to be caused by carcinogenic properties which are included in processing foods.

2. OBESITY – Processed foods are most often high in fat, sugar and salt. If counting food calories, these are the perfect ingredients to cause excessive weight gain.

3. HIGH CARB CONTENT – Most processed foods include an overabundance of carbohydrates and not nearly enough protein.

4. HEART DISEASE – The trans fat in many processed foods will spike the cholesterol level and lower the HDL.

5. HYPERTENSION – Blood pressure is elevated by the high salt and fat content in foods.

6. DIABETES – The high sugar products and fast acting carbohydrates will raise the glucose to unhealthy levels.

7. FOOD ADDITIVES AND UNKNOWN EFFECTS – For color, consistency, taste, shelf life and more, processed foods include additives while the effects are unknown.

8. UNKNOWN FILLERS – Several foods like hot dogs and processed meats are filled with unknown parts.

9. LACK OF NUTRIENTS – If processed foods are the main part of the diet, the body will be lacking the nutrients needed to fight disease.

10. ARTIFICIAL VITAMINS – Synthetic vitamins, which lose their potency during processing, are added to some processed foods like bread.

The list of the dangers of processed foods can go on. Back to basics with home cooking using wholesome, nutritious, and unprocessed foods may add healthier years to your life.


To learn more about the dangers of MSG from Dr. Russell Blaylock, M.D. click the following two links:


For more information about MSG and GMOs see link below:


My mission is to help others live healthy lives.

I am a AAAI (American Aerobic Association International) and ISMA (International Sports Medicine Association) certified personal trainer in Mind-Body Connection. I can assist you in discovering where you want or need to  retrain your brain– to retrain your body and increase your health and well-being, and assist you in discovering effective ways for you to achieve that goal.   I can also assist you in discovering where you expend your brain’s energy, like Bruce Lipton writes of, and how to use that energy for your good.

As your wellness coach, I can encourage and guide you into healthier, more loving thought patterns that will increase your health and well-being. There are many ways that we will employ to accomplish this. Some are education, personalized meditation and thought affirmations, accountability, emotional support and my “Association Technique”. This technique will help you to develop love, peace and calm in your life.

If you are willing to dedicate yourself to your personalized wellness program, I would like to partner with you. I will give you a free one hour session, valued at $40 to help you find your wellness plan and create your vision.

Call me at  609-533-7966

Andrea Hartley is the publisher of Lehigh Valley Woman’s Journal, wellness coach, and  personal trainer with a specialty in mind body connection, certified by AAAI/ISMA.

Vitamin D Deficiency Rampant- Linked to Heart Disease, Cancer and Diabetes

By Andrea Hartley

Tired? Muscles aching? Have you had trouble sleeping and just not felt like yourself? You might be deficient in vitamin D. Recent studies indicate that up to 75 percent of the American population may be deficient in vitamin D; a deficiency which has been linked to a plethera of illnesses including the three top killers, heart disease, cancer and diabetes. Darker-skinned individuals, older adults, obese individuals and post menopausal women are at  greater risk for vitamin D deficiency. There are vitamin D receptors all over the human body, therefore, it is involved in many biological processes including cell growth, and immune function.

Michael Monte Carlo, M.D., who practices family medicine in West Deptford, New Jersey, says that he routinely checks vitamin D levels in most of his patients on a yearly basis and finds that about 50 percent of them are deficient.

“I believe that the higher incidence is due to multiple factors, but the main factor being related to poor nutrition.  A poor diet that is a diet high in processed foods is low in vitamin D.  People do not consume enough fresh vegetables and fish, both sources high in vitamin D, therefore there dietary intake is low.,” Dr. Monte Carlo said. “In addition, we are seeing a higher incidence because the largest group of the worlds population is aging.  vitamin D production in the skin declines with advancing age, making elderly populations more dependent on dietary vitamin D, which goes back to my first point.  For the average older person, higher dietary intake of vitamin D may be required to achieve normal serum levels.” He added that the increased use of sun block is another factor.

“SPF blocks about 99% of the production of vtitamin D. Also, when you start to tan, the tanning process itself begins to block vitamin D,” Dr. Monte Carlo said.

So what’s a guy to do? Sun block or not? The British may have the answer! “Some of the messages about sun exposure have been too negative,” explained Professor Rona Mackie, from the British Association of Dermatologists, to BBC News. “We’re now saying that exposure of ten to fifteen minutes … without suncream, several times a week is probably a safe balance between adequate vitamin D levels and any risk of skin cancer.” The best time of day for this is between 11:00 A.M and 2:00 P.M

If you are over the age of 50, it may be more difficult for you to synthesize vitamin D in the skin with sun exposure. You may want to opt for a change in diet or supplementation

The Institute of Medicine recommended daily dose allowance is 600 IU and 800 IU for adults over age 70. Many physicians find this threshold too low and advise 2,999 IU. The daily intake should not exceed 4,000 IU per day unless prescribed by a physician. Dr. Monte Carlo prescribes 1200IU of vitamin D2 with calcium for post menopausal woman and for those patients with moderate to severe deficiencies he prescribes 4,000 to 8,000 IU. Depending on the patient, it might be taken daily, 3 times a week, or weekly.

Now, you have a good reason to take that fishing trip you have been wanting to take without guilt; since vitamin D is found naturally in very few foods. Salmon, Mackerel, Blue fish, are some of the best sources.

“A serving of salmon (3.5oz) contains approximately 1400 IU of vitamin D3; this amount remains unchanged after baking, but is decreased by 50% if the fish is fried,” Dr. Monte Carlo said. Cod Liver oil is also a good source of vitamin D  

Another tip, read the labels on your milk and cereal to be sure they are fortified with vitamin D.

Dr. Monte Carlo had more great things to say about the sunshine vitamin. “Vitamin D is very beneficial in preventing osteoporosis, heart disease, cervical cancer, infections. It is also useful in treating rhuematoid arthritis, lupus, diabetes and multiple sclerosis,” he said. “There is really no difference in the effect of vitamin D deficiency between men and women.   In children, (both boys and girls), vitamin D deficiency can manifest itself as Rickets, which presents itself as bowing of the legs.  In adults (both men and women), it can lead to osteomalacia, which presents as a poorly mineralized bone.  Osteomalacia can lead to osteopenia, followed by Osteoporosis.    Adults with a vitamin D deficiency may experience fatigue, headaches, poor sleep quality, chronic muscle aches and pains.”

There are actually a couple of forms of the vitamin, D2 and D3. Vitamin D3 is the naturally occurring form of the vitamin and is essential for life. Its molecular structure is similar the body’s steroid hormones, e.g. cortisol, estradiol, progesterone, aldosterone, and testosterone. Cholesterol is the precursor substance for these hormones and for vitamin D3 ,which, though it is called a “vitamin”, is actually a hormone as well . The manufacturing process of the supplement is complex. It typically starts by extracting cholesterol from the lanolin of sheep wool and through a patented purification process, is converted to active D3. This is the form of vitamin D that most physicians recommend . Vitamin D testing is expensive and is not covered by many insurance companies.

“Most people pay for it themselves, “ said Dr. Monte Carlo. He suggests that the price  may come down in the future.

People from all over the world have been fascinated with vitamin D’s healing potential. One woman in London gave vitamin D capsules to her husband who had prostate cancer; and to the amazement of the doctors, he got better! This incident prompted a study which is about to be published in the journal BJU International. Professor Jonathan Waxman, from Imperial College, London . They found that using vitamin D alone, once a day reduced PSA levels (an indicator in the severity of Prostate Cancer) by as much as half in 20% of the patients.

Other studies have also shown that vitamin D holds promise in treating Prostate Cancer. One study conducted at Stanford School of Medicine by David Feldman, M.D., showed that Cancer cell growth in a laboratory dish could by reduced by up to 70 percent when a form of vitamin D called Calcitriol, (available only by prescription), is combined with low doses of over-the-counter-pain killers.  Researchers have discovered that hormones called prostaglandins cause inflammation, and inflammation is associated with cancer growth, as well as other health problems. Calcitriol and NSAIDs (nonsteroidal, anti-inflammatory) drugs both block prostaglandins.

Feldman says there is great enhancement when the drugs are given together but it is difficult to make an exact comparison since they are using cells in a petri dish and not a human.

Dr. Adam Perzin,M.D., a urologist with the Delaware Valley Urology, says that these studies provide great hope for the treatment of Prostate Cancer; but that it will be years before doctors will be able to conclusively prescribe vitamin D and anti-inflammatories as a treatment.

“I don’t want to squash the enthusiasm here, but first, there will need to be animal studies and then clinical trials on humans,” Perzin said. “This study definitely suggests that there may be some benefit and if it is proven that there is a link between vitamin D deficiency and prostate cancer, it would be incredible.”

The department of Preventative Cardiology at Hartford Hospital (Connecticut) is examining the effects of vitamin D supplementation (400IU vs 4,000IU) on blood pressure. The study is seeking men and women ages 18-50 years old with slightly elevated blood pressure (over 120/80), vitamin D deficient (under 20ng/ml), and who are not currently being treated with blood pressure lowering medications. Research participants will receive $150 for their time if they qualify and complete the study. For more information call 860-545-3454.

The following is a list of vitamin D quantities of certain foods reported by the US Department of Agriculture’s Nutrient Data Lab:Courtesy of Dr. Monte Carlo.

Fortified Milk (8oz)–100IU

Fortified Orange Juice(8oz)–100IU

Fortified Cereal(1 serving)–40 to 80IU

Canned salmon (100grams)–624IU                                                                                                Mackerel (100grams)–360IU

Canned sardines(100grams)–272IU

Cod liver oil(1 Tbsp)–1360IU

Shiitake mushrooms dried (4)–249IU



Egg, 1 large (vitamin D found in yolk)–26IU

As your wellness coach, I can encourage and guide you into healthier, more loving thought patterns that will increase your health and well-being. There are many ways that we will employ to accomplish this. Some are education, personalized meditation and thought affirmations, accountability, emotional support and my “Association Technique”. This technique will help you to develop love, peace and calm in your life.

If you are willing to dedicate yourself to your personalized wellness program, I would like to partner with you. I will give you a free one hour session, valued at $40 to help you find your wellness plan and create your vision.

Call me at  609-533-7966

Andrea Hartley is the publisher of Lehigh Valley Woman’s Journal, wellness coach, and  personal trainer with a specialty in mind body connection, certified by AAAI/ISMA.