September Monthly Member Tips: Recipe + Workout

September Monthly Member Tips: Recipe + Workout

September is Whole Grains Month. To celebrate, we have a yummy recipe for Healthy Carrot Cake Cookies that includes whole wheat flour for a nutrition-packed snack!

Healthy Carrot Cake Cookie Recipe


48 cookies

Prep time

20 minutes

Cook time

15 minutes

Total time

35 minutes



1/2 cup brown sugar (packed)

1/2 cup sugar

1/2 cup oil

1/2 cup applesauce (or other fruit puree)

2 eggs

1 teaspoon vanilla

1 cup flour

1 cup whole wheat flour

1 teaspoon baking soda

1 teaspoon baking powder

1/4 teaspoon salt

1 teaspoon cinnamon (ground)

1/2 teaspoon nutmeg (ground)

1 teaspoon ginger (ground)

2 cups rolled oats (old fashioned, raw)

5 1/2 cups carrots (finely grated, about 3 large)

1 cup raisins (or golden raisins)



Heat oven to 350 degrees.

In a large bowl, mix sugars, oil, applesauce, eggs, and vanilla thoroughly.

In a separate bowl, stir dry ingredients together.

Blend dry ingredients into wet mixture. Stir in raisins and carrots.

Drop by teaspoonfuls on greased baking sheet.

Bake 12 to 15 minutes until golden brown.

Store in an airtight container.

Exercise: Rows

Rows are a Posture Corrective Exercise, which means they can help strengthen your muscles, fix bad posture, and reduce pain from poor posture. The benefits include strengthening the back, postural muscles, and upper arms. This movement will tone and strengthen your upper body which is essential for everyday movements including pulling. It is also an option to correct muscle imbalances.

General Instruction:

Exercise can be done seated at a desk with no weights or leaning over with weights as in a bent over barbell row. You can also do cable rows standing with a band. The goal is to squeeze the rhomboids together tight while rowing the arm(s) back. Do 2-3 sets of 8-12 repetitions.

Modifications: Many variations exist, like bent over rows, where you lean forward with your back straight and pull vertically to your chest. This exercise can be done with bands, barbells, dumbbells, a bar, or kettlebells. Muscle imbalances can also be corrected with unilateral exercise.


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