News_Jun2007

Welcome to Summertime! This is the time we will plan vacations, holiday celebrations, camping, fishing, swimming. But it's not the time to fall down on staying on program. All the summer vegetables and fruits are out there for us to take advantage of. I just love visiting my local Farmer's Market to see what's new for the Summer. Pack up those Apples, Grapes, Watermelon, Celery sticks, Carrots, and have them ready for you to munch on. This is a great time to take advantage of the beautiful weather and get out for exercise. Find a park with a walking path and enjoy nature while you are earning those Activity Points. I hope everyone has a wonderful Summer.

Congratulations to our "Biggest Losers" in the Memorial Day Challenge.

Debbie J...........14.8 lbs
Jen...................14.0 lbs
Gayle................13.5 lbs

Valentine Challenge - 12/29/06 thru 2/16/07
Easter Challenge - 2/16/07 thru 4/6/07
Memorial Day Challenge - 4/6/07 thru 5/25/07
**Independence Day Challenge - 5/25/07 thru 7/6/07**
Labor Day Challenge - 7/6/07 thru 8/31/07
Halloween Challenge - 8/31/07 thru 10/26/07
Holiday Challenge - 10/26/07 thru 12/21/07

My name is Cece and I a New Yorker who has lived in New Mexico for the past 13 years. I love it here! I am single. By training, I am a Special Education Teacher, but since in NM I have been lucky to work at a wonderful agency called ARCA that serves adults with disabilities. I supervise 40 staff and oversee the care of 16 individuals who are dually diagnosed mentally retarded and mentally ill. I love my job on most days and as you can probably gather it can also be full of stressors on those others days! I also have a web site cottage industry where I design and sell tee shirts with positive phrases on them that span all sizes.

I began dieting at the age of 9 and went to a WW like meeting each week being brought by my parents. Over the years I have been in and out of Weight Watchers and always went back to it when I needed a program. So, I have been up and down the scale all my life.

In 2000 my weight was 356 and I just determined that this was my weight and that was that. But, in 2000-2001 my family asked me to get tested for the possibility of becoming a bone marrow donor for my nephew who had leukemia and needed a bone marrow transplant. All the family had been tested and no one was a match. It was left to me to be tested. I am needle phobic and I worked my way up to it and went to give blood and get tested. I was thrilled that I was able to give the blood. I filled out all the forms to become a donor and waited to see if I was a match!

Three days later, I received a message on my cell phone telling me they were sorry, but I could not be tested because I was too heavy to meet the criteria to become a bone marrow donor. At the time, I weighed 356 pounds.

Needless to say, I was devastated. At that moment, I swore that I would lose weight.... and I set my goal to lose enough weight so I could be tested. Again, I went back to the method I knew worked for me...Weight Watchers...although I planned my points and did my thing on my own…I did not attend meetings. I did lose enough weight to qualify which was almost 100 pounds...and I was tested. The day I gave the blood was the day I reached their upper weight limit...that very day I marched down to Blood Services and gave that blood. Then I cried my eyes out...having realized my goal and the goal I set for my nephew. I am still in the bone marrow donor pool.

Matthew's story does not end well as he passed away 2 years ago...but he helped me to realize that I needed to take care of my own health and live my life on the healthy path. When he passed away, I had a bit of a crisis along with a breast cancer scare and serious and complicated knee surgery...all within about 3 months of each other. Needless to say, unable to be mobile and feeling sorry for myself...I put on 40 pounds in about 3 months. At that moment I decided I would join an actual WW class and attend meetings every week. I realized that I needed to prioritize my self-care and that I needed to feel that I was worth this self-care...that I deserved this priority treatment.

To date, I have lost 129.5 pounds and have 66 more pounds to go. I got my fighting spirit back and realized the sentence the surgeon gave me...that I would never walk without a knee brace and certainly not be able to get back to karate....was not necessarily true...that I could fight my way back to good knee health and weight loss again. I was told by my trainer that "The difference between winners and losers is that winners keep trying" and that helped me soooo much. I can keep trying. I can keep trying. And the more I keep trying...the closer I will get to my goals!

I have a wonderful support team in place. They help keep me stay motivated as we help each other. This includes friends and teachers at my Weight Watcher meeting, this online group and another I belong to for people who have a lot of weight to lose, the people at my karate dojo, trainers and friends. We are all in this together and those friendships and their "knowing" of me helps me stay accountable.

Most cherished NSV:
1. Being able to become a bone marrow donor.
2. My very first karate test which was 3 hours long ( I was in the 300s) and I lived through it and was still standing...although I almost fainted...I did not! AND I got the belt!
3. My very first belt test after my knee surgery...proving to myself and others, that because the Dr. gives you a "sentence" for your body...it does not mean it has to be true...just because they are the doctor and say so! LOL!

Favorite low point snacks? I snack to keep my blood sugar up and to fuel my work outs...so I combine carbs and proteins:
1. 6 almonds(1) and 7 mini Quaker rice cakes (1 point)
2. 2 slices Light bread (1) and 1 TBS peanut butter (2.5)
3. 1/4 cup mixed dried fruit(1) and 6 almonds(1)

Favorite Recipe: I LOVE the new WW cookbook called Pure Comfort. It is all comfort food and they use butter...not light butter....There are sooo many great recipes in there like for onion rings (delish) and stuffed pork chops and turkey tetrazinni....yum the list goes on!

Any Advice: This is my advice to myself: Weigh and measure your food. Do not squeeze 2 TBS into a 1 TBS measuring spoon and then count it as 1! Know what a portion is for what you are eating. If you are shopping and you want something, get out your points calculator and see what you are dealing with, then decide if it is worth it to eat. Sometimes yes, sometimes no! Mark and label all boxes and bottles of stuff that you bring into the house so when you are eating it, the points are already marked and you can plan for it. STAY ON THE PLAN! If you do, you will lose weight. IF you diet just for your weigh in and then go and eat anything for 2 days…then back on for your weigh in, you will never succeed. JUST STAY ON THE PLAN! This is like my mantra! IF I add in a few extra points each day that is like putting myself on maintenance and that is not where I am yet.

50 Ways to Make Weight Watchers Work for You
http://www.epinions.com/content_3158548612
The Bottom Line Weight Watchers works but it requires focus and commitment, but so does everything that you really want in life, right?

Ingredients
1 sprays cooking spray
1 1/2 cup whole wheat self-rising flour
4 Tbsp reduced-calorie margarine, softened
2 oz ready-to-eat crisp rice cereal, divided (about 2 cups)
1 1/2 cups raspberries, divided
2/3 cup unpacked brown sugar, divided
2 large egg(s), lightly beaten
2/3 cup buttermilk

Instructions
- Preheat oven to 400F. Coat a 12-hole muffin tin with cooking spray.
- Place flour in a large bowl and rub in margarine with your fingers. Stir in 1 1/3 cups of cereal, 1 cup of raspberries and 1/2 cup of sugar. Combine eggs and milk in a small bowl; stir into flour-fruit mixture. (Note: If you cannot find whole wheat self-rising flour, mix together 1 1/2 cups of whole wheat flour with 2 1/4 teaspoons of baking powder and 1/2 teaspoon of salt.)
- Pour mixture into prepared tin; sprinkle with remaining raspberries, cereal and sugar.
- Bake 25 minutes. Let stand 5 minutes before flipping onto wire rack to cool. Yields 1 muffin per serving.

Ingredients
1 tsp canola oil
1 large onion(s), chopped
2 medium garlic clove(s), minced
2 medium carrot(s), thinly sliced into rounds
1 pound lean ground turkey
2 Tbsp chili powder
1 Tbsp paprika
1 tsp ground cumin
1 1/2 tsp red pepper flakes
2 medium tomato(es), chopped
1 cup canned tomato sauce
1 cup fat-free chicken broth
1 1/2 Tbsp apple cider vinegar
1 1/2 cup cooked kidney beans, rinsed and drained
1 medium bell pepper(s), chopped
1/2 tsp table salt, or to taste
1/8 tsp black pepper, or to taste

Instructions
- Heat a large pot coated with cooking spray over medium heat. Add oil and onion; saute onion until soft. Add garlic and carrots and cook until garlic is softened. Add ground turkey and brown meat, about 5 minutes. Stir to break up lumps.
- Add chili powder, paprika, cumin and red pepper flakes, tomatoes and tomato sauce, broth and vinegar. Bring mixture to a boil and reduce heat. Cover and simmer until meat is tender, 30 to 45 minutes.
- Add beans and pepper. Simmer, uncovered, until peppers are done, about 10 minutes; season to taste. Yields about 1 cup per serving.

2 medium red bell peppers, halved and seeded
2 medium yellow bell peppers, halved and seeded
8 ounces lean ground beef ( 10% or less fat)
2 cups finely chopped tomatoes
1 cup finely chopped onions
1 cup finely chopped bell pepper
3 eggs whites
3 tablespoons plain dried bread crumbs
1/4 teaspoon salt
freshly ground black pepper to taste
1 cup tomato sauce( no salt added)
fresh flat-leaf parsley sprigs to garnish

1. Preheat oven to 400 F. Spray large shallow baking pan with nonstick cooking spray.
2. Place red and yellow bell pepper halves cut side up in large microwav-able baking dish with vented cover microwave on medium(70% power) 10 min. until tender. Uncover. Let stand until cool.
3. Mean while in med. bowl combine beef,tomatoes,onions,green bell pepper, egg whites, bread crumbs,salt and black pepper.
4.Fill each cooked pepper half with equal amount of beef mixture,pressing mixture down and, with fork, making decorative ridges into top of mixture. Place stuffed pepper halves, stuffed-side up, into prepared baking pan bake 25-30 min. until beef mixture is lightly browned.
5. Pour tomato sauce over stuffed pepper halves bake 15-20 min longer until sauce is bubbling and brown around edges. Serve garnished with parsley.

Serving (2 stuffed pepper halves = 4 points) provides 5 vegetables,1 3/4 Proteins, 1/4 bread per-serving 217 Calories, 7 G Total Fat, 2 G Saturated Fat, 35 MG Cholesterol, 284 MG Sodium, 23 G Total Carbohydrate, 5 G Dietary Fiber, 18 G Protein, 37 Mg Calcium.

Dessert: BLUEBERRY PIE
Serves 10, Points 5

Ingredients
2 1/2 cup all-purpose flour
6 Tbsp sugar, divided
1/4 tsp table salt
8 Tbsp reduced-calorie margarine, stick-variety, chilled and cut up
8 Tbsp fat-free margarine, tub-variety, chilled
5 cup blueberries
1/4 cup cornstarch
2 tsp lemon zest
1 tsp vanilla extract
1 large egg white(s)

Instructions
- Preheat oven to 375F.
- In a large bowl, combine flour, 1 teaspoon of sugar, salt and both margarines; mix with a fork (or both hands) until mixture resembles coarse meal. Add 4 tablespoons of cold water and mix until dough can be formed into a ball, adding more water if necessary. Transfer dough to a lightly floured surface and divide into two equal portions; roll each portion into a 12-inch round crust. Press one crust into the bottom and up the sides of a 9-inch pie plate, allowing dough to hang over sides; set aside.
- In a large bowl, combine blueberries, 1/3 cup of sugar, cornstarch, zest and vanilla; toss to combine and spoon mixture into pie crust. Place second pie crust on top of blueberries and pinch two crusts together to form a seal. Using two fingers, pinch around edges to form a decorative rim.
- Whisk together egg white and 1 tablespoon of cold water; brush mixture over surface of pie and sprinkle with remaining teaspoon of sugar. Prick top crust all over with a fork or sharp knife to allow steam to escape during cooking.
- Transfer pie to a baking sheet, Bake until crust is golden and filling is bubbling out of holes, about 1 hour and 15 minutes. Cool on a rack, about 10 minutes, before slicing into 10 pieces.

Breakfast: STRAWBERRY WAFFLES
Serves 4, Points 4

Ingredients
8 medium low-fat frozen waffle(s), (8 x 1 1/4 oz)
10 medium strawberries, sliced
1 cup light artificially sweetened yogurt, vanilla

Instructions
Heat waffles as directed on package. Divide between 4 serving plates.
Top with half the strawberries, the yogurt and then remaining strawberry slices.

Ingredients
8 oz uncooked macaroni, elbow
1/2 cup reduced-calorie mayonnaise
1 Tbsp red wine vinegar
1 tsp Dijon mustard
1/2 tsp garlic powder
1 cup celery, chopped
1/3 cup red onion(s), finely chopped
2 Tbsp parsley, fresh, chopped
1/4 tsp table salt, or to taste
1/8 tsp black pepper, freshly ground, or to taste

Instructions
- Cook macaroni according to package directions without added salt or fat; drain and transfer to a large bowl.
- In a medium bowl, whisk together mayonnaise, vinegar, mustard and garlic powder; stir mixture into cooked macaroni. Fold in celery, onion and parsley; season to taste with salt and pepper. Serve warm or chilled. Yields about 2/3 cup per serving.

Notes
The hint of celery, garlic and onion makes this creamy salad a super-flavorful, easy-to-prepare mainstay for your menu. For added color, stir in diced tomatoes.

Ingredients
1 sprays cooking spray
1 Tbsp lime zest
2 Tbsp fresh lime juice
2 Tbsp unpacked light brown sugar, divided
2 Tbsp ginger root, fresh, grated, divided
1 tsp table salt
1/4 tsp cayenne pepper
1 1/4 pound halibut fillet(s), four 6 oz fillets cut 1/2-inch-thick each
1/2 medium pineapple, cut lengthwise into 1/2-inch-thick spears (about 2 cups)

Instructions
- Coat grill with cooking spray. Preheat grill.
- Place zest, lime juice, 1 tablespoon of brown sugar, 1 tablespoon of ginger, salt and cayenne pepper in a resealable plastic bag; seal bag and shake to combine. Add fish to bag. Reseal, shake again, place bag on a plate and allow to marinate at room temperature for 20 minutes, turning once.
- Meanwhile, in a second plastic bag, place remaining tablespoon each of brown sugar and ginger, and pineapple. Seal bag and allow to marinate for 5 minutes; remove pineapple and add resulting juices to fish bag.
- Grill pineapple until heated through, turning once, about 8 minutes. Remove to a serving platter; cover with foil to keep warm.
- Cook fish over direct heat, brushing with marinade, until cooked through, about 3 to 4 minutes per side. Place on serving platter with pineapple. Yields about 1 fillet plus 1/2 cup of pineapple per serving.

Ingredients
1/4 cup fat-free cream cheese, softened
1 Tbsp fat-free caramel topping
2 Quaker Chocolate Crunch Rice Cake(s)
2 tsp chopped pecans, toasted
2 tsp chocolate syrup

Instructions
- Stir together cream cheese and caramel topping in a small bowl until smooth.
- Spread mixture over Chocolate Crunch Rice Cakes, dividing evenly.
- Sprinkle with pecans; drizzle with chocolate syrup. Yields 1 cheesecake per serving.

We all have songs that seem to make our bodies start moving… whether it is dancing, walking, a cardio workout, biking, jogging or just playing around, having music on makes you want to move. This list is compiled of some songs that can perk up your mood and get you moving. Try them out. If you like one, two or all of them, download them onto your iPod or perhaps make a CD … turn up the music on your stereo or plug in those earphones and GET MOVING! If you have a particular song that gets your body moving please submit it to Chelsea at FOWWMAIL@aol.com for consideration to be placed on a future newsletter, Tunes List.

The purpose of this section is to get you to venture outdoors and open your senses to getting some fresh air fitness. Being outdoors and breathing in fresh air can energize your mind and body...not to mention, in most cases, it's free! I hope during these summer months you are motivated to get outside using some of my suggestions. Perhaps you will use these suggestions to get yourself up off the couch or to break up the monotony of your indoor workout routine and as Anna Nalick says...."Just Breathe."

This month's fresh air fitness suggestion is to conquer a hill....I want you to locate a hill and climb to the top. Once you reach the top, take a breath, tell yourself good job, and take a look out and see how far you climbed. Sled or toboggan hills work wonderful for this. And if you want to kick it up a notch try carrying hand weights or pushing a baby stroller. I pushed my almost 19 month old up a huge hill in my jogging stroller and it was a great workout... and when I reached the top I felt GREAT!

If you have a Fresh Air Fitness suggestion, please submit it to Chelsea at FOWWMAIL@aol.com and it will be considered for a future newsletter. This section of the newsletter will become an exercise tips section during the fall and winter editions.

- Journal - Journal - Journal. You absolutely cannot keep track mentally of what you consume on a daily basis. You are bound to forget that handful of pretzels or that snickerdoodle. Write it down and own up to eating it. BITE IT WRITE IT!
- Drink - Drink - Drink. Sip water all day. Eventually it adds up to the required 6 glasses you need. Not only will you feel more full at mealtime, your body will be happy because it is hydrated.
- Buy precut, pre-bagged finger veggies like carrots, celery and peppers. Then when you feel a need to gorge on food, you can gorge on these for crunch and for a satisfying VOLUME of food. This only works if you need massive quantities of food, not if you have a chocolate attack.
- Buy bagged salads. They are infinitely better than a head of iceberg lettuce. It adds a touch of gourmet flair to your meal and gives you more vitamins and nutrition than plain old varieties of lettuce. And they are delicious. Shoot for baby greens and arrugula blends.
- Buy grape tomatoes instead of large beefsteak ones. They look better tossed in salad, they are sweeter and they don’t need to be cut. Also, they are good snacking foods!
- Buy I Can't Believe It's Not Butter butter spray. It is very low in calories and provides the same great taste as regular margarine.
- Use Dotti's Weight Loss Zone for point values of tons of popular restaurants and for snack ideas. Her website is www.dwlz.com
- Air pop your popcorn instead of buying microwave popcorn. Then add the butter spray and you get TONS more popcorn for fewer points.
- Cook with fat free chicken broth. It adds flavor and is no points.
- Don't deprive yourself. Don't switch to skim milk in your coffee. Simply pour yourself a cup of coffee instead of a mug of coffee and then measure 1 points' worth of creamer!
- Buy a scale. I genuinely recommend the Weight Watchers scale. It weighs in grams and in ounces (and I have used both settings). Nothing is more of a reality check than actually seeing what 4 ounces of chicken really looks like!
- Measure everything! Measure your creamer. Measure your margarine. Measure your rice! Going overboard just a little on things adds up in the end.
- Don’t cut up all your food at once when eating. Cut each piece as you go along. This seems simple but sometimes it is easier to cut up your entire piece of chicken at one shot but don’t do it! Cut as you eat!
- Make cauliflower your friend!! When cooked until soft, you can mash it and add lots of fun stuff like reduced fat cheese, garlic, broccoli... and then you can bake it!! It has the same consistency as mashed potatoes!
- Handle buffets better by only eating things that are special for instance, instead of gorging on the sausage and peppers (ordinary) or the baked ziti (also just ordinary), help yourself to the dishes you wouldn't normally prepare yourself! This way it is more of a treat to be at the buffet and not just another meal. Have picatta, marsala, any fish, the filet mignon... Whatever is unique to you so that your indulgence is not wasted on the ordinary.
- Eat more shellfish! Shrimp is unbelievably low in points especially for the volume you get! And it’s good for you! Enjoy scallops too! These are low fat high protein and LOW POINT alternatives for dinner.
- Don't deprive yourself of indulgence. If you really want that dessert (cheesecake, carrot cake, etc) order it to share with someone. Then take the FIRST bite and while you are appreciating that, let the other person eat the rest and save the LAST bite for you! In essence, you really only taste the first initial bite of something and you really only remember the last so save yourself all those calories and fat in between!
- Recognize that each moment stands alone and that no one binge or one gorged meal wrecks anything! It is part of living and learning and that a bad eating decision doesn't have to snowball into a week long or month's long setback. It's like riding a bike, when you fall down, you get right back up!! You don't walk the bike 10 miles up the road and THEN get back on! You get back on right away! Consider each moment as just that and know that you never really go OFF program. Weight Watchers allows you to incorporate setbacks into your lifestyle without punishment and guilt.
- Make informed decisions. Use the points calculator to figure out exactly how much something is valued at. Don't guess. Knowing exactly how many points a food item is allows you to fit it into your daily intake without sacrificing it and without overdoing it.
- EXERCISE! Exercise works to benefit you in many ways. It helps you to lose weight, build muscle, burn fat, AND it enables you to eat more if you choose to! Activity points can be added onto your daily intake so the more you exercise, the more you can eat (but seriously, make it a healthy intake so that you can truly benefit).
- Build more activity into your lifestyle. Walk more, climb the stairs more, stretch your legs more. MOVE MORE! Any movement is better than no movement.
- Experiment with new recipes. Be creative in the kitchen (like I said with the cauliflower!). Try root vegetables, try different squashes, try different potatoes, and try flatbreads instead of chips.
- Buy reduced calorie light bread.
- Drink flavored hot tea as an afternoon indulgence. It is no points!
- Order your Chinese food steamed with your sauce on the side. You will be able to eat much more and you will feel so much less bloated from the MSG and salt.
- For a sweet treat, try to find Barry's Bakery French Twists. They are one point each and are a true sweet treat!
- Treat yourself to frozen yogurt (there is a Weight Watchers brand that you may be able to find at your store). It is fabulous and treat yourself to the chocolate sprinkles!
- Buy Fat Free, Sugar Free Jello chocolate pudding to satisfy your nighttime chocolate cravings. It needs NO time to set when mixed!
- Weigh in every week. Don't skip a weigh in if you think you gained weight. You must own it!
- Don’t hang out in your kitchen. You will only hear the pantry calling for you. Move to the den!
- Avoid buying the junk food if possible. You truly can NOT eat it if it isn't in the house. Save your indulgences for when you eat out. Make them special instead of the norm.
- Eat a small protein within half an hour of exercising. This helps your body's metabolism work better.
- Avoid those quick energy bars as snacks. Eat them only if you plan on using that energy for activity! If not, it is nothing more than an empty carb that you could probably have better enjoyed somehow else.
- READ LABELS when shopping! Make sure you check the fat content and the carbohydrate content. You don't want to eat TOO much sugar! Bring your points finder with you to help you make the right choices for you.
- Understand serving sizes. If the label says that a serving is 40 grams, then measure those 40 grams out so you familiarize yourself with what 40 grams actually looks like.
- Do NOT punish yourself for a weight gain one week. That sets off a snowball effect that could take you YEARS to get under control. Instead, try to change one thing in the next week to counteract your gain.
- STAY FOCUSED. Your goal is to lose weight and get healthy! The occasional trip to McDonalds is ok and the occasional chocolate bar is fine but IN MODERATION. Keep focused on the end result and the good choices will counter balance the poorer or weaker ones in the long run.
- Don't think of yourself as constantly "on a diet". This is a setup to failure because it categorizes you and if you decide to have something not considered "dietary", then you feel like you cheated. You NEVER cheat! You DECIDE! Weight Watchers is built in such a way that it incorporates every food into a point value and YOU get to DECIDE how to spend those points. But trust me, using your points daily for McDonald's is going to be a slower weight loss than grilled chicken points.
- You cannot eat unlimited amounts of zero point foods. 0 + 0 + 0 does not necessarily equal 0. Every food has calories and if you eat unmeasured unlimited amounts of zero point foods, they ultimately total up to a calorie count that warrants a point. Just be careful.
- Live your life! It isn't about what you eat and don't eat, it's about making food choices on your own and putting the power in your own hands. It's CONTROL. You control what you eat, when you eat and how much you eat. Just account for everything and you will see where you can cut back, eliminate, and enhance and you WILL lose weight!

Handy Portion Control
Cut calories by keeping close tabs on how much you're eating--no matter where you are..

Weight Watchers Snack Cakes in Caramel
Yes we know these 90-calorie, 3g-of-fat cakes are super-itty-bitty, but they're too good to pass up (they have caramel frosting and everything!). Try 'em frozen, straight out of the box or with Cool Whip Free. They're a 1-Point party in your face!!! (Pssst... Click here for a coupon!)

South Beach Multi-grain Wraps from Santa Fe Tortilla Company
Add punch to your healthy meals with these flavorful wraps, seasoned with herbs, including garlic and rosemary. They're high in fiber and made with heart-healthy ingredients, such as 100% whole grains, extra-virgin olive oil, and omega-3s, so they're a perfect addition to your Weight Watchers lifestyle. Plus, they contain no saturated fats, trans fat, or hydrogenated oil. 110 calories per wrap.

Breakfast Wraps - Original and Southwestern
Start your day right with BOCA Breakfast Wraps. The Original Flavor serves up a hearty mix of egg whites, cheese, and meatless sausage all wrapped up in a whole wheat tortilla. BOCA Southwestern Breakfast Wraps have great taste all wrapped up in a whole wheat tortilla with a savory blend of egg whites, cheese, meatless sausage, red and green peppers, and a touch of chipotle sauce. It's a great way to add protein, whole grain, and iron to your day, and a convenient way to get going in the morning!
Calories - 220, Total Fat - 2.5g, Saturated Fat - 2.5, Trans Fat - 0g, Fiber - 6 g

NEWTONS - COOKIES - FRUIT CHEWY FIG MINIS 1.34 OZ
Made with real fruit, this wholesome, delicious cookie is now available in Snack ‘n Go individual serving packages. A great snack. A great source of energy.
6 pk - Calories - 130, Total Fat –-3g, Saturated Fat - 0.5g, Trans Fat - 0g, Fiber - 2g

Hebrew National's 97% Fat Free Kosher Beef Franks
These taste great even without all the fat. Our 97% Fat Free Franks are a favorite item with health conscious consumers - worth only 1 point on the Weight Watchers weight loss program. They are also certified by the American Heart Association heart check program.

Almonds' role in a healthy lifestyle
Simple changes can make a big difference. That's why almonds are such a smart, versatile snack and ingredient. Almonds are nutritionally dense - a quality emphasized in the government's Dietary Guidelines. Independent analyses show that almonds are the most nutritionally dense nut, whether compared calorie per calorie or ounce per ounce. A one-ounce, 160-calorie serving of almonds, or about a handful, is an excellent source of vitamin E and magnesium, and a good source of fiber. It also offers heart-healthy monounsaturated fat, protein, potassium, calcium, phosphorous and iron.

Volume 3 Number 3	http://health.groups.yahoo.com/group/foww/
June/July, 2007	Newsletter Editor: Diana