September/October 2009 |Volume 39

Cook SlowÐ Serve FastFight HungerDefend Against DiabetesEat Well to Age WellThink Pink

www.weismarkets.com/healthybites | weis Healthy Bitesª 0302 weis Healthy Bitesª | www.weismarkets.com/healthybites

Karen Buch, RD, LDN

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Ask KarenDietitianÕ s Advice

ContentsFeatures

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07

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Fight Hunger

Defend Against Diabetes

Eat Well to Age Well

Cook SlowÐ Serve Fast

Think Pink

Recipes06

08

10

12

13

Pumpkin Cider Bread

White Bean & Sun-Dried Tomato Crostini

Slow & Steady Minestrone

Braised Pot Roast

Creamy Chicken & Wild Rice Soup

What is wet aged beef ? Ð J ohn

Send us your nutrition questionsmail: Weis Healthy Bitesª

1000 S. 2nd Street, PO Box 471 Sunbury, PA 17801email: healthybites@weismarkets.comwebsite: www.weismarkets.com/healthybites

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Wet aging meat in its own juices improves the tenderness, juiciness and overall flavor of fresh meat. Our wet aged Angus beef is aged for 11 days and is then placed in a special leak-proof, vacuum-sealed package. This unique packaging system extends the meat’s shelf life from five to 18 days, continues to enhance the flavor and texture, and allows the meat to be frozen right in the package. Wet aged beef is available in the following cuts:

n Tenderloin Steaksn Boneless Strip Steaksn Boneless Rib Eye Steaksn Boneless Sirloin Steaks

Beef can be included as part of a healthy lifestyle. The recommended portion size for meat is 3 1/2 ounces. Choose meat cuts with less visible fat marbled throughout and trim excess surface fat before preparation. Additionally, look for “lean” or “extra-lean” on the label.

n Flat Iron Steaksn Flank Steaksn Skirt Steaksn Petite Shoulder Tenders

Karen Buch, RD, LDN (middle)As the Director of Lifestyle Initiatives for Weis

Markets, KarenÕ s responsibilities include consumer advocacy, cause-marketing programming and strategic planning for Weis MarketsÕ growing health and wellness initiatives. Karen serves as a trusted nutrition expert providing practical, credible food and nutrition information via Weis Healthy Bitesª magazine and online at weismarkets.com. A Registered Dietitian since 1995, Karen is

experienced as both a Clinical and Community Dietitian. Karen earned her Bachelor of Science degree in Nutrition from Albright College, is an active member of the American Dietetic Association and the Produce for Better Health advisory committee, and serves as chairperson of the Food Marketing Institute Consumer Affairs Committee.

Beth Stark, RD, LDN (far left) Beth joined the Weis Markets Lifestyle Initiatives

team in 2008 as a Healthy Living Coordinator. She provides nutrition and wellness education to customers as a key contributor to the Weis Healthy Bitesª program. Beth also serves as a speaker at numerous community health and wellness events. Beth earned her Bachelor of Science degree in Nutritional Sciences from Penn State University and is an active member of the American Dietetic Association.

Mandy Rother, RD, LDN (far right)Mandy, the newest Healthy Living Coordinator

to join the Lifestyle Initiatives team, provides expert nutritional advice, speaks at community health and wellness events and assists with the development of new customer and employee wellness efforts. Mandy earned her Bachelor of Arts degree from Concordia College, Moorhead, MN where she majored in nutrition, psychology, and Spanish and is an active member of the American Dietetic Association.

Meetthe Healthy Bitesª Team

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Nutri-Fact: Did You Know? One in eight Americans, including children

and senior citizens, does not have access to enough food to sustain a healthy life.

GROCERY AISLEBREAKFAST ITEMS

CANNED GOODS

CONDIMENTS

PASTA, RICE, SIDES

SNACK FOODS

FOOD BANK WISH LIST ITEMSHot or cold cerealsBreakfast and granola barsPancake mix100% juice

Tuna, chicken or beansVegetables/tomatoesFruitSoup, broth/stockStew or chiliPasta sauce

Salad dressing or mayonnaiseCooking oilsKetchup Peanut butterMustardJelly or jam

Pasta, all varietiesRiceBoxed stuffing mix Rice/pasta side dishes

Whole grain crackers or pretzelsRice cakesPudding or applesauce cups

HEALTHY BITESª PICK

Quaker¨

Simple Harvestª

Chewy Multigrain

Granola bars are made from all natural whole

grain oats, wheat, plus nuts and real fruit.

Weis Quality From the Field No Salt Added

Vegetables and Diced Tomatoes are picked

and packed at the peak of ripeness to

preserve nutrient content. Add to casseroles,

soups and pasta dishes.

Full flavored Crisco ¨ Puritan¨ Canola Oil with

Omega-3 DHA is an excellent source of

heart-healthy monounsaturated fats. Use

it for everyday cooking, baking, salad

dressings and marinades.

A versatile ingredient for soups or main

dishes, Success¨ Boil-In-Bag Whole-Grain

Brown Rice cooks in one-fourth the time of

long grain brown rice. Each serving provides

fiber from 100 percent whole grains, is low

in fat and sodium and cholesterol free.

Pre-portioned snacks such as Frito-Layª

Mini Bites take the guesswork out of serving

sizes offering you the perfect snack portion

every time. Try the classic favorites of Sun

Chips¨, SmartFood¨ and Baked! Cheetos¨.

www.weismarkets.com

www.successrice.com

www.fritolay.com

www.quakeroats.com

www.crisco.com

In 2008 Weis Markets launched its first Fight Hunger Food Drive. The customer response was tremendous and resulted in a 50,000 pound food donation. In addition, Weis Markets contributed $200,000 to area food banks in our 5 state service area.

You can take part in the fight against hunger right in your community by donating shelf stable items during your next trip to the grocery store. There are endless donation options down every aisle!

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Pumpkin Cider BreadPrep time: 10 minutesBake time: 40 minutesServes 9 (1-inch slice pieces)

Ingredients2 1/2 cups whole wheat f lour2 tsp. baking powder1 tsp. cinnamon1/2 tsp nutmeg2 eggs, beaten1/2 cup Weis Quality From the Field

Unsweetened Applesauce1/4 cup Splenda® No-Calorie Sweetener

Granular1/2 cup apple cider1/2 cup Weis Quality From the

Field PumpkinWeis Pure Canola Oil Spray

Preheat oven to 350¡F . In a medium bowl, combine whole-wheat flour, baking powder, cinnamon, Splenda¨ and nutmeg. In a large bowl, combine the remaining ingredients. Add the dry ingredients slowly to the wet and mix until blended. Do not over mix. Pour the batter into a greased 9-inch loaf pan and bake for 40 minutes. Test doneness by inserting a tooth-pick into the center of the bread. Bread is done when toothpick comes out clean.

Nutrition Facts per serving: 165 calories; 2 g fat; 0 g saturated fat; 0 g trans fat; 47 mg cholesterol; 98 mg sodium; 34 g carbohydrate; 4 g fiber; 9 g sugar; 6 g protein; 40% DV vitamin A

www.aquafina.com

www.crazyrichards.com

www.earthgrains.com

www.tropicana.com

www.splenda.com

Nutri-Fact: Did You Know? Studies show 30 minutes of moderate intensity exercise

daily plus a 5 to 10 percent weight loss can be a more effective treatment for diabetes than medication.

Should you be screened for pre-diabetes? Screenings* are recommended for all adults over

age 45 and adults of any age with body mass index greater than 25 plus any of the following risk factors:

n Habitual physical inactivityn First-degree relative with diabetesn Hig h-risk ethnic populationsn Wo men birthing a baby weighing ≥ 9 pounds

or with a history of gestational diabetesn High blood pressure n Low HDL and/or elevated triglyceride level n Women with polycystic ovarian syndrome (PCOS)n Ele vated fasting blood sugar or 2 hour oral

glucose tolerance test results*Screening should repeat every three years if test results are normal, with more frequent testing as recommended by your doctor.

Go for the GrainsA study in the New England Journal of

Medicine showed people with diabetes who ate 50 grams of fiber a day had better blood sugar control than those who ate less. Select fiber-rich foods made with whole grain flour like EarthGrains¨

100% Natural Bread in Stone Ground Wheat, 7-Grain or Wheatberry with Honey. Each slice supplies an excellent source of fiber, and contains no high fructose corn syrup or preservatives.

Slim DownThe Diabetes Prevention Program recommends

weight loss of 5 to 10 percent for overweight adults with pre-diabetes. To jump-start weight loss, engage in regular moderate-intensity exercise,

such as brisk walking, for 30 to 60 minutes a day, at least 5 days of the week and sip water such as Aquafina¨ Flavorsplash¨. Try all six light and fruity flavors that are calorie, carbohydrate and sugar free.

Keep Liquid Carbs at BayMade from premium, fresh oranges, Tropicana¨

Trop 50ª contains half the sugar and calories of traditional orange juice. Trop 50 ª is sweetened naturally with PureViaª, the highest quality extract from the stevia plant. Each serving supplies a full dayÕ s worth of vitamin C, and is also a good source of vitamins A and E, plus potassium. For a bone boost, try Trop 50ª with added calcium and vitamin D.

Eat Good-For-You FatsPre-diabetes increases risk for cardiovascular

diseaseÐ the most common cause of death for people with diabetes. Manage this risk by replacing saturated fats with healthy monounsaturated fats found in seeds, fish, olive oil and nuts. Crazy Richard’s Peanut Butter is made with 100 percent golden roasted peanuts and contains no added salt, sugar or hydrogenated oils.

Slash the SugarSplenda¨ No-Calorie Sweetener sweetens with

sucralose and provides a taste 600 times sweeter than sugar without the calories and carbohydrates of sugar. Use to sweeten beverages or cereal or substitute cup for cup in most recipes that call for sugar.

Pre-diabetes is marked by elevated blood sugar values. If uncontrolled, high blood sugar may cause damage to the heart, eyes and kidneys and may eventually progress to type 2 diabetes. A study by the Diabetes Prevention Program conclusively showed the progression to type 2 diabetes can be prevented with lifestyle changes.

HOW IS DIABETES DIAGNOSED?Condition Fasting Blood Sugar Oral Glucose Tolerance Test

Pre-diabetes 100-125 mg/dL 140-199 mg/dLType 2 Diabetes ≥126 mg/dL ≥200 mg/dL Defend Against Diabetes

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Eat more Beans and NutsPlant foods are a staple in the Mediterra-

nean lifestyle. Beans provide eight important nutrients including folate, fiber, iron, potassium and protein. The Dietary Guidelines recommend eating three cups of beans per week in order to reduce cancer risk, improve heart health, and manage weight. Try Bush’s ¨ Cannellini Beans in my White Bean and Sun-Dried Tomato Crostini recipe.

Go nuts at snack-time! Nuts are a source of fiber, magnesium, protein and vitamin E in every one-ounce serving. Vitamin E is a protective antioxidant that fights cell damage, builds immunity and may also lower risk of Alzheimer’s disease. To get more vitamin E in your diet, include cooked spinach, seeds, vegetable oils and crunchy and lightly sweetened TrueNorthª 100% Natural Almond Nut Clusters.

Focus on Whole Grains and FiberWhole grains are linked to a reduced

risk for heart disease, stroke, diabetes and aid in weight management. New Kashi ¨ Island Vanilla cereal is made with organic whole grain wheat totaling 48 grams, the recommended daily goal, of whole grains and six grams of fiber per serving. Each biscuit is flavored with finely ground vanilla beans for a naturally sweet and delicious taste.

Get more fiber out of your Mediterranean

Highlights of the Mediterranean Dietn Eat plant foods (fruits, vegetables, grains, nuts, legumes, seeds, olives and olive oil) as the foundation of most meals.

n Eat fish and shellfish at least twice per week and alternate with poultry.

n Add flavor with antioxidant-rich herbs and spices to reduce the need for added salt and fat in cooking.

recipes with Ronzoni Smart Taste. Made with enriched wheat flour, each two-ounce serving of this pasta provides six grams of fiber and an excellent source of calcium plus itÕ s lower in calories and fat than traditional pasta.

Color Your PlateMediterranean dishes are built around

fresh fruits and vegetables, rich in vitamin C. Vitamin C promotes the health of your skin through the production of collagen. For an easy way to meet your daily goal for fruit, pour an eight-ounce glass of 100 percent juice such as Sunsweet¨ PlumSmart¨. With the crisp and delicious taste of fresh plums, each serving provides a good source of fiber and potassium and an excellent source of vitamin C.

Swap Olive Oil for ButterOver half of the fat calories in the

Mediterranean diet come from heart- protective monounsaturated fats such as olive oil. Used as the main source of fat instead of butter or margarine, extra virgin olive oil dresses salads, drizzles bread and sautés vegetables. Colavita ¨ Extra Virgin Olive Oil is pure, unrefined and unprocessed and delivers premium flavor to any Mediterranean-inspired dish.

Are you in search of the fountain of youth? Experts have long praised the traditional Mediterranean diet for its positive impact on chronic disease risk and overall longevity. The Mediterranean lifestyle is centered on the principles of enjoyment and pleasure. Food, drink and meals are meant for savoring and are best eaten in the company of others.

White Bean & Sun-Dried Tomato CrostiniPrep time: 20 minutesMakes: 24 (appetizer-size) pieces

IngredientsCrostini1 LaBrea French baguette, cut into 24

diagonal sl ices 2 Tbsp. Colavita® Extra Virgin Olive Oil

Dip1 large garl ic clove, peeled1 (15.5-ounce) Bush’s® Cannell ini Beans,

drained and rinsed3 Tbsp. fresh lemon juice1/2 tsp. salt1/2 tsp. freshly ground black pepper1/4 cup Colavita® Extra Virgin Olive Oil1/4 cup oil-packed sun-dried tomatoes,

drained and coarsely chopped (located in the produce section)

2 Tbsp. dried basil2 Tbsp. dried Ital ian seasoning

Preheat oven to 375¡ F. Place baguette sl ices in a single layer on a baking sheet and l ightly brush with olive oil. Toast unti l golden brown; about 6-8 minutes. Meanwhile, in a food processor combine gar l ic, beans, f resh lemon ju ice, sal t and pepper. Process until the mixture is almost smooth. With the food processor running, drizzle in ol ive oi l and blend unt i l mixture is smooth. Add the sun-dr ied tomatoes and dried herbs and blend unti l tomatoes and herbs are f inely chopped. Serve with 2 tsp. of dip on each crost in i .

Nutrition Facts per serving: 170 calories; 7 g fat; 1 g saturated fat; 0 g trans fat; 0 mg cholesterol; 240 mg sodium; 23 g carbohydrate; 2 g fiber; 1 g sugar; 6 g protein; 10% DV iron.

www.truenorthsnacks.com

www.ronzonismarttaste.com

www.plumsmart.net

www.bushbeans.com

www.kashi.com

www.colavita.com

to Age WellEat Well

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Use your slow cooker to prepare casseroles, pasta dishes, breadsÐeven desserts!

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Slow cooking is an easy way to enhance flavors, tenderize meats and create hearty meals that comfort all year round. Follow these basic tips to savor warm and cozy slowÐ cooked meals.

Sprinkle Healthful SpicesDried herbs and spices add intense flavor when cooked

for several hours. For perfectly seasoned dishes, add half the recommended amount of McCormick¨ dried herbs and spices at the beginning of cooking, then adjust as needed toward the end of the cooking process. McCormick ¨ Spices for Health, including thyme and oregano, add flavor and a dose of powerful antioxidants to your slow cooking.

Pre-Cook PastaWhen using pasta, prepare according to package directions

until al dente and add during the last 30 minutes of slow cooking. Ronzoni ¨ Healthy Harvest¨ Whole Wheat pasta is made from a blend of durum and semolina flour and supplies an excellent source of whole grains, with three times the fiber of regular pasta, plus omega-3s from flaxseed.

Use Recipe-Ready VeggiesFrozen vegetables can be a real time-saver in slow cooking.

Green Giant¨ Valley Fresh Steamersª are picked at the peak of ripeness; cleaned, cut and ready for recipes. Steam or thaw before adding to soups and stews during the last few minutes of cooking.

Cut Clean-Up in HalfMake clean-up a snap with Reynolds¨ Slow Cooker Liners.

Simply line the three to six and a half quart round or oval crock of your slow cooker with the heat-resistant nylon liner, add your ingredients and cook. After serving, allow the stoneware to cool, remove the liner and toss.

Flavor with BrothUse Swanson¨ Natural Goodnessª Chicken, 50% Less Sodium

Beef or Vegetarian Vegetable Broths to flavor meats, soups and stews in your braising or slow cooker recipes.

Slow & Steady MinestronePrep time: 20 minutesCook time: HIGH: 3-4 hours,

LOW: 6-8 hoursServes: 4

Ingredients3 cups Swanson® Natural Goodness™

Chicken Broth2 (14.5-ounce) cans no salt added

diced tomatoes1 (15-ounce) can Weis From the Field

Dark Kidney Beans No Salt Added, drained and rinsed

2 carrots, peeled and chopped 1 celery stalk, chopped 1 cup onion, chopped 2 bay leaves 1 tsp. McCormick ® dried thyme 1/2 tsp. McCormick ® dried oreganoSalt and ground black pepper to taste2 cups Ronzoni ® Healthy Harvest ®

Penne Rigate, cooked according to package instructions

1 medium zucchini, chopped 2 cups coarsely chopped fresh spinach 4 Tbsp. Weis Quality 100% Grated Parmesan

and Romano Cheese

In a slow cooker, combine broth, tomatoes, beans, carrots, celery, onion, bay leaves and half of the thyme and oregano. Cover and cook on LOW for 6 to 8 hours or on HIGH for 3 to 4 hours. Approximately 30 minutes before ser v ing, add penne, zucchini, spinach, and remaining oregano and thyme. Cover and cook for 30 more minutes. Remove bay leaves and season to taste with salt and black pepper. Ladle soup into bowls and sprinkle with grated cheese.

Nutrition Facts per serving: 290 calories; 3 g fat; 1.5 g saturated fat; 0 g trans fat; 5 mg cholesterol; 620 mg sodium; 51 g carbohydrate; 16 g fiber; 10 g sugar; 18 g protein; 130% DV vitamin A; 70% DV vitamin C; 20% DV calcium; 20% DV iron

www.ronzonihealthyharvest.com

www.reynoldskitchens.com

www.mccormick.com

www.bettycrocker.com

www.swansonbroth.com

Cook SlowÐCook SlowÐServe Fast

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Braised Pot RoastPrep time: 15 minutesCook time: 3 to 3 1/2 hoursServes: 8

Ingredients1 Steakhouse Angus boneless chuck roast,

about 2 pounds 1/3 cup Weis Quality All-Purpose Flour3/4 tsp. salt 3/4 tsp. black pepper 1 Tbsp. Weis Quality Pure Olive Oil1 (14-ounce) can Swanson® 50% Less

Sodium Beef Broth 1/2 cup burgundy cooking wine1-1/2 tsp. McCormick® dried thyme, crushed1 (32-ounce) bag Weis Quality From the

Field Soup Mix Vegetables

Combine flour, salt and pepper. Lightly coat beef in 2 Tbsp. of the flour mixture. Heat oil in a large stockpot over medium-heat until hot. Place beef pot roast in the stockpot and brown evenly on all sides. Pour off drippings. Combine beef broth, cooking wine, thyme and remaining flour mixture and add to stockpot. Bring to a boil. Reduce heat; cover tightly and simmer for 2 hours. Add vegetables and continue simmering 30 to 45 minutes or until pot roast and vegetables are fork-tender. Remove pot roast and vegetables and keep warm. Skim fat from cooking liquid, if necessary. Carve pot roast into thin slices and serve.

Nutrition Facts per serving: 350 calories; 9 g fat; 3 g saturated fat; 0 g trans fat; 70 mg cholesterol; 620 mg sodium; 21 g carbohydrate; 1 g fiber; 2 g sugar; 41 g protein; 20% DV iron; 15% DV vitamin A.

Essential Cooking Technique: BraisingBraising is a moist heat, slow cooking method that imparts flavor

from broth, cooking wine, or water. For quick and easy braising, follow my step-by-step tips:1.) In a stockpot, brown meat on all sides in a small amount of

olive or canola oil. Pour drippings away and season meat to taste.2.) Add one half to two cups of desired liquid to stockpot. Meat

should not be submerged. 3.) Cover tightly and simmer over low heat on the stovetop or in

a preheated 325°F oven until meat is thoroughly cooked. For a savory sauce, thicken or reduce remaining cooking liquid.

To prevent the break-down of milk-based products during slow cooking, add in the last 15 minutes before serving.

Creamy Chicken & Wild Rice SoupPrep time: 15 minutesCook time: LOW: 7-8 hoursServes: 8 (1 1/2 cup servings)

Ingredients1 (6-ounce) box long grain and wild rice,

cooked according to package instructions1 Tbsp. Weis Quality Pure Extra Virgin

Olive Oil1 cup chopped onion 1 cup chopped celery 1 cup chopped carrot 2 garl ic cloves, minced1 (8-ounce) package sl iced mushrooms1/4 cup Weis Quality All-Purpose Flour 1/2 tsp. dried tarragon 1/4 tsp. McCormick® dried thyme1 lb. skinless, boneless chicken breast,

cut into 1/2-inch strips 1 cup water 2 Tbsp. dry sherry cooking wine2 (14-ounce) cans Swanson® Natural

Goodness™ Chicken Broth1 (12-ounce) can Weis Quality

Evaporated Skimmed MilkSalt and ground black pepper to taste

Heat oil in a large skillet over medium-high heat. Add chopped onion, celery, carrot, garlic and mushrooms and sautŽ until onion is tender. Stir the flour, tarragon, and thyme into the onion mixture, and cook for 1 minute, stirring frequently. Remove from heat. In slow cooker, combine water, sherry, broth, onion mixture and chicken. Cook on low for 7-8 hours. During last 30 minutes of cooking, stir in evaporated milk and cooked rice; cover and cook until thoroughly heated.

Nutrition Facts per serving: 250 calories; 2.5 g fat; 0 g saturated fat; 0 g trans fat; 20 mg cholesterol; 460 mg sodium; 39 g carbohydrate; 3 g fiber; 9 g sugar; 17 g protein; 60% DV vitamin A; 15% DV calcium

Think pink this October during Breast Cancer Awareness Month. These steps can help you take control and limit your risks to stay breast cancer free.

RISK FACTOR: Poor Dietary HabitsTAKE CONTROL: Colorize your diet

Eat three to five cups of fruits and vegetables daily as part of a well-balanced diet to reduce your risk of certain cancers including breast cancer. Dole ¨ Fresh Frozen 100% Natural Fruit is frozen at peak ripeness to capture its fresh flavor and nutrients. Dole ¨ Fresh Frozen Wild Blueberries, Strawberries, Mixed Fruit or Dark Sweet Cherries can be mixed into smoothies, breakfast parfaits or desserts.

RISK FACTOR: Abdominal ObesityTAKE CONTROL: Watch the waistline

Excess weight gain around the midsection after menopause increases risk of breast cancer by 18 percent. Manage weight with high fiber foods such as whole grain Post¨ Shredded Wheat that offers six grams of fiber per cup. Fiber-rich foods, fruits and vegetables help you feel full and satisfied which may reduce total calorie intake and assist in weight management. Women should aim for at least 25 grams of fiber per day.

RISK FACTOR: Sedentary LifestyleTAKE CONTROL: Get moving

Leading an active lifestyle provides protection against breast cancer. The American Cancer Society recommends 45 to 60 minutes of exercise, of any intensity, on five or more days of the week to reduce risk. During exercise, refresh with Nestle¨ Pure Life¨ water. Each bottle of purified water is enhanced with a unique blend of minerals for a great taste and zero calories.

RISK FACTOR: Alcohol UseTAKE CONTROL: Think your drink

Drinking alcohol is linked to increased risk of breast cancer, especially in amounts of two or more drinks per day. Make a healthful beverage choice with Naked¨ 100% Juice Smoothies made with freshly squeezed juice and fruit puree, plus added nutrients. Look for flavors such as Blue Machine, Mighty Mango and Power-C.

Emerging ResearchA recent study found 75 percent of premenopausal women diagnosed with

early stage breast cancer were vitamin D deficient. Vitamin D is thought to inhibit the growth of certain types of breast cancer cells. The best sources of vitamin D include fortified dairy products, egg yolks and fish such as Bumble Bee ¨

Tuna and Salmon.

Hopefor FightingBreast Cancer:n The incidence of breast cancer has decreased in the U.S. by 2.2 percent per year from 1999 to 2005, due to improvements in breast cancer treatment, increased awareness and early detection through screening.

n As of 2008, approximately 2.5 million women in the U.S. have survived breast cancer.

n Only 5 to 10 percent of breast cancers are due to heredity with up to 90 percent of cases resulting from control-lable lifestyle choices

Guidelines for Early Detection*n Women age 40 and over: yearly screening with a mammogram and clinical breast exam.

n Women age 20-39: screening at least every three years with a clinical breast exam.

Guidelines recommend breast self exams as an optional screening tool for women of all ages.

Source: American Cancer Society, 2003. *This information is intended to address women with average risk of developing breast cancer.

Think www.postcereals.com

www.nakedjuice.com

www.bumblebee.com

www.dole.com

www.nestle-watersna.com

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Disclaimer: Ò The Food and Nutrition advice in this newsletter is not meant to take the place of your primary care physician. We recommend that you ask your health care provider or registered dietitian for further information specific to your needs.”

Please recycle this newsletter anywhere glossy paper is accepted.

he Great Pumpkin Painting Party!Paint pumpkins instead of carving them and they will last for the whole month! Gather all neighborhood ghosts and goblins for a haunting good time.

SUPPLIESNewspapersPumpkins of all shapes and sizesAcrylic paint in a variety of colorsMarkers, pipe cleaners

STEPS1. Cover work surface with newspapers.2. Wipe surface of pumpkin with a clean,

dry cloth.3. Arrange paints, water bowl and

decorations.4. Roll up your sleeves and have fun!

PaintbrushesPaper towelsA disposable bowl for waterGlitter, felt, glue stick

Award Spook-tacular Prizes for:1. Prettiest

2. Best Design3. Silliest

4. Most Colorful5. Scariest