OCTOBER 2013 - The A Groupfp4h.agroup.com/downloads/newsletter/FirstPlace...Fit Cardio Into Your ~ Page 11 Recipes ~ Page 12 First Place 4 Health (800) 727-5223 (713) 688-6788 To Place

OOccttoobbeerr 22001133

FFrroomm tthhee HHeeaarrtt ~~ CCaarroollee LLeewwiiss

No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for

those who have been trained by it. Hebrews 12:11 Our annual FP4H Summit was held on July 26-27 this year. The dates are forever etched in my mind, because I started getting serious about losing weight and finding balance again on Sunday, July 28, 2013. Through some circumstances of taking steroids for a skin rash in May and gaining 10 pounds due to the steroids and my own rebelliousness, I found myself in a mess with Summit approaching. You know how it goes: “Well, I have six weeks to lose this weight, and next week I have five weeks to lose this weight.” On and on it goes until the event is one week away and it’s too late to do anything. Raise your hand if you’ve been there! God is so creative in how he arranges circumstances, and the circumstances fell into place perfectly for me at Summit for the Holy Spirit to get my attention—the time to get serious is right here, right now. It hasn’t been quick or easy, but the peace that God has given me about this journey is the best gift I have ever received. Since July 28, I have…

• recorded every bite I eat on www.MyFitnessPal.com. • not eaten ice cream or desserts. • turned in my printed food diary each week at class. • lost 11.4 pounds in 8 weeks. • received phenomenal answers to prayer.

Jesus’ words in John 14:21 says that Whoever has my commands and obeys them, he it is who loves me and he who loves me will be loved by my Father and I too will love him and show myself to him. So what is the secret to getting serious about losing weight?

• Cry out to God for His strength to help you do the hard work of change.

• Pinpoint your trigger food (mine is creamy, sweet) and eliminate it from your diet.

• Log every bite you eat either on our FP4H tracker or www.myfitnesspal.com.

• Turn in your food diary each week at class or to an accountability partner.

Continued on page two

Matthew 6:33: But seek first his kingdom and his righteousness, and all these things will be given to you as well. From the Heart ~ Carole Lewis ~ Page 1 Simple Ideas for Leaders – Page 2 Fit Tips ~ Page 3 Leadership ~ Page 5 Hope & Inspiration ~ Page 7 From the Pastor ~ Page 9 Upcoming Events ~ Page 10 Devotional ~ Page 11 Fit Cardio Into Your Routine ~ Page 11 Recipes ~ Page 12

First Place 4 Health (800) 727-5223 (713) 688-6788

To Place an Order: (800) 727-5223, x1002

www.firstplace4health.com

The First Place 4 Health E-Newsletter is published monthly by First Place 4 Health. Address all correspondence to First Place 4 Health, 7025 W Tidwell, Suite H-101, Houston, TX 77092

Let’s Get Serious Together! Are you going to get serious with

Carole? Let us hear from you! Write to [email protected] We’ll select five random winners

from all received to win a Get Serious wristband.

Continued from page one

• Have an accountability partner to weigh you each week. (Mine is Donna Roberts, my trainer.) I also e-mail Donna my stats from my Fitbit® every evening, along with the number of calories I have consumed and how many calories I burned while exercising. Go to www.fitbit.com to learn more about Fitbit®

I do have some events coming up this fall harvest season such as, Wellness Week, October 10-17 and our granddaughter Christen Symank’s wedding on November 9th. Add to that a FP4H Live event in Attleboro, Massachusetts on November 16, plus Thanksgiving and Christmas, and you have a snapshot of the way your life probably looks as well. All of us could do life if it wasn’t so daily, but God doesn’t ask us to do life alone. He tells us all through His Word that His love language is obedience, and that we will “reap a harvest of righteousness and peace, if we do not give up.” I would love nothing better than to hear from hundreds of you that you are going to “get serious” with me because you know I love a party better than anything! But, whether you do or don’t, I’m in for the long haul! I am serious. Therefore, strengthen your feeble arms and weak knees. Make level paths for your feet, so that the lame may not be disabled, but rather healed. Hebrews 12: 12-13 Much love,

CCaarroollee LLeewwiiss

SSiimmppllee IIddeeaass ffoorr LLeeaaddeerrss

Game Night!

At the midway point in our sessions, enthusiasm may be flagging. We have a "Game Night" to have some fun with the lifestyle focus. Play a game such as "Portion Control Bingo," "The Nutrition is Right" or "What Does the Label Say?" and award points generously (players score themselves). Usually everyone is a winner. I get inexpensive items from the Dollar Store: bubble bath, foot soak, shower gel, note cards, etc. to use for prizes. Put them in cheap colored paper bags with tissue so they look pretty and provide the fun of opening a present. It's a great way to learn and change up the format of a weekly meeting.

Sherry First Baptist Church of Walnut Valley, California

OCTOBER 2013 PAGE TWO

FFiitt TTiippss

AA BBoouunnttiiffuull HHaarrvveesstt

Vicki Heath

[email protected]

The folks who built our house here on Edisto Island were wonderful gardeners. As a result, I inherited a beautiful garden that is totally fenced in on the side of my house; however, I am not much of a gardener. Last summer I was wandering through the garden, and I noticed a large pomegranate bush with several large fruit hanging. The fruit was large and greenish red. It looked ripe for the picking! I picked one and hurried into the kitchen to cut it open. I was so disappointed to see that it was not ripe at all. Sharing this experience with one of my serious gardener friends, she explained to me that a pomegranate is a fall fruit, not a summer crop like corn, and I must be patient for it to ripen even if it looks like it is ready. I missed out on the wonderful fruit because of my ignorance and my impatience. Be Patient One of the top four reasons why people give up on exercise is because they do not see the results quickly. Some things take time. I love what James, the brother of Jesus, wrote to the church abroad: Be patient, then, my friends, until the Lord comes. See how patient farmers are as they wait for their land to produce precious crops. They wait patiently for the autumn and spring rains. (James 5:7) (GNT) The same principle applies to exercise. If we are consistent and patient, our bodies and spirits will yield a valuable crop of wonderful fruit in the areas of heart health, weight loss, strength and flexibility. We need to consistently sow in all of these areas of fitness so that in the end we will reap a harvest. It will certainly pass off in the long run. My friend Joyce Foreman has been in my FP4H class for almost four years. She has done okay without much exercise. Last year she became convicted that she needed to add exercise to her life. She started coming to my Body & Soul Fitness class three times a week and after just six months, it was remarkable the changes in her both emotionally and physically. She was doing OCTOBER 2013

everything that I was doing—lifting heavy weights and a little jumping—but most of all, she was being consistent. Then last spring she suffered a stroke. Here is Joyce’s story in her words.

With Vicki’s encouragement and physician approval for moderate exercise, I began my exercise journey. I

had been reluctant to join because of my ‘age’ and thinking that I might be the oldest person there (and I was!), but I was never made to feel inadequate in any way. I was welcomed warmly and have managed to almost keep up. I’m still struggling with jumping jacks and push-ups! Near the end of my second

session, I had a stroke. Because of the many prayers, special care of loving friends, wonderful medical attention and the strength in my arms and legs, I was able to recover quickly. Exercise has helped me to prioritize my personal health by guarding my heart and adding a new dimension to my physical and spiritual well-being. Yea, Joyce! I am so proud of her.

Research shows that people who exercise recover more quickly from major episodes like stroke and heart attack. In the July 2009 issue of the Journal of Neurology, Neurosurgery & Psychiatry, the researchers reported that stroke patients who had previously exercised regularly before a stroke occurred were significantly more likely to have milder impairments and were better able to care for themselves, compared to patients who rarely exercised. "It appears that exercise is very beneficial to people at risk of developing a stroke," says Mayo Clinic neurologist

Continued on page four

PAGE THREE

Continued from page four

James Meschia, M.D., the study's lead investigator. "Many studies have shown that exercise can reduce the risk of developing a stroke in the first place, and this study suggests that if an active person does have a stroke, outcomes can be improved."1

Joyce’s investment in exercise has made such a difference in her life. She is back in my classes this fall, a wonderful example to the rest of us that exercise pays off.

We must be patient and let God do His wonderful work in us, just as He does with the pomegranate. This fall harvest I will have wonderful fruit from my bush because I am learning patience. Joyce will have a stronger body and spirit because she also is learning patience.

May the harvest be bountiful for you too, my friend! By the way, did I mention that Joyce is 81?

VViicckkii HHeeaatthh  

WWEELLLLNNEESSSS WWEEEEKK oorr FFUUNN && FFIITTNNEESSSS 44 LLIIFFEE WWEEEEKKEENNDD AATT SSAANNDDYY CCOOVVEE

Spend a week or just a weekend on the Chesapeake Bay learning practical tips to healthy living, trying new exercise options and eating

delicious healthy food.

OCTOBER 2013 PAGE FOUR

LLeeaaddeerrsshhiipp –– NNooww TThhaatt’’ss SSoommeetthhiinngg ttoo CCeelleebbrraattee!!

Plan your Best Celebration Ever One of my favorite First Place 4 Health traditions is Victory Celebration. The privilege of observing members beam as they share stories of healed hearts, renewed minds, losing weight, and finding God is deeply touching and rewarding to me as a leader. I often find myself wishing others could be blessed by hearing these faith stories and sharing in all the fun. As you plan your new sessions, why not prayerfully consider using your celebration as a membership outreach?

Jesus instructs us via The Great Commission (Matthew 28:19) to “go and make disciples.” We have a unique opportunity to do this through FP4H, an outreach and discipleship program with a focus on wellness. Starting with only twelve people over thirty-one years ago, FP4H has reached out to over 500,000 plus members in12,000 locations, and continues growing. Members learn wise choices, become visibly changed from the inside out, draw others from the outside in, and/or emerge as leaders who go on to disciple others.

Using celebration for discipleship and outreach will not only grow your ministry, but also improve class attendance through increased accountability. According to FP4H CT Networking Leader DiAnna Moore, “Our membership increased from ten to eighteen overnight. And if you have someone because their friend invited them, the new person is more likely to have good attendance. Because their friend (who’s already grounded in the program) is waiting for them to show up, it helps to eliminate attendance problems. The member thinks, ‘I came because I knew so and so was coming.’”

Here are some outreach celebration tips:

• Two weeks prior, members invite at least one person. • Ask members to bring something towards a pot luck salad or yogurt bar, healthy kid-friendly snack sampling,

or victory tea, etc. • Consider a field trip, a speaker, music, skit, themed event, or a fashion show featuring big losers modeling in

before and after clothing. • Remember name tags. • January and September are prime times for recruiting. • If you have other groups in your area, team up for a Victory Celebration rally. • Be sure to have an agenda, which can include:

1. Members weigh-in, greet guests, blessing over food, enjoy refreshments. 2. Introduce FP4H—overview and history. 3. Award Certificates. Consider awarding every member. There’s always positive change to celebrate, even

if it seems small. 4. Members share their FP4H faith stories. 5. Commitment time: invite all to the upcoming orientation. Distribute related information, and/or complete

a registration. 6. Close in prayer, giving God the praise.

• For more ideas, connect with FP4H or other associates, see the Leader Guide, and/or FP4H website.

First Place 4 Health is a welcoming Beacon of Hope, and Victory Celebration is a delightful way to show your family and friends how lives are extraordinarily changed when we give Christ first place, emotionally, spiritually, mentally, and physically. We live out the Greatest Commandments (Mark 12:29-31), and the Great Commission (Matthew 28:19), resulting in lives being saved not only physically, but also, eternally. Now, that’s something to celebrate. But thanks be to God! He gives us the victory through our Lord Jesus Christ. 1 Corinthians 15:57

Delilah Dirksen joined a FP4H class at her church, thinking it would be a great way to multitask a Bible study and weight loss. Delilah not only lost weight, but found her purpose--via a calling to be “Fit 4 a King” and leading others to do the same. Delilah is Northeast Regional Team Leader for FP4H, a dedicated wife and mother, loves people, and the adventure that accompanies listening to God…

OCTOBER 2013 PAGE FIVE 

NNeeww iinn tthhee OOnnlliinnee SSttoorree –– wwwwww..FFiirrssttPPllaaccee44HHeeaalltthh..ccoomm//ssttoorree

Green Tumbler $5

Measuring Spoon $2.50

Good Nutrition Coloring Book

Hand Sanitizer $2.50

Mousepad $4

Pink Tote $2

Get Serious Wristband

$1.00

HHooppee && IInnssppiirraattiioonn Margaret Keaton Montague, MI People at my church always asked, “How are you?” Should I be honest? Should I just say the typical answer—“fine”? I wondered this for six months as I was plagued by physical ailments I could not explain. Nothing made me sick enough to stay down; yet, I was not feeling well. I did numerous Internet searches trying to diagnose myself. At last I came to this conclusion: I was diabetic.

It was a Sunday night when I realized that I must be a Type 2 diabetic. I knew immediately that I wanted this kept secret. The doctor had warned me years earlier that if I didn’t change my behavior, watch what I ate and get more exercise, I eventually would become a diabetic. I was angry and embarrassed with myself for not following his advice.

After a call to my doctor and a subsequent 12-hour fasting blood test, it proved that I was indeed a Type 2 diabetic. I was sent to the emergency room for a dangerously high blood count reading. This also made me angry, because I wanted my diabetes kept secret, and now everyone would know. As I lay in the ER, I let God hear my complaints. His reply came gently, “This is not about you; this is about others.” I immediately understood what God was telling me. My anger disappeared with my next heartbeat.

I understood why God had spoken these words because nine months before this, I had been asked to lead a women’s weight-loss Bible study. I did my research and found First Place 4 Health study guides in our local Christian bookstore. I began to lead these discussions every week. We were in our third book at the time I was

diagnosed with diabetes.

No one in the group was having much success at losing weight, yet I kept encouraging each one to do the lesson. I kept promising the girls that this Bible study was not about weight loss; it was about being obedient to God. I also knew that given enough time, and constantly staying in a close relationship with God through prayer and Bible study, plus being unified with other Christian women doing the same, eventually the weight would start to slide off. We even had a name for our study—we called it “Side-effect: Weight loss”. This has proven to be true. At the time I started leading our First Place 4 Health study, I weighed 283 pounds and when I was diagnosed nine months later, I weighed the same. I may not have lost weight during this time, but my relationship with God had grown. When God spoke to me in the ER, I was ready to hear His voice.

I no longer am angry for being a Type 2 diabetic. I have given God any fear of this disease. In return, God has helped me shed more than 100 pounds and regain physical strength.

The encouragement I received from church elders and friends, the girls of the First Place 4 Health study, my family and other friends, has been a powerful, positive force in my life. I joined a gym and have gained new friends there who shower me with encouragement. My doctor monitors my progress closely. I look to prayer, exercise, diet and relationships with these people to help me lose more weight. I do not know what my future holds, but I do know who holds my future. The verses we memorize in First Place 4 Health have been a great help. My favorite verse is Galatians 6:9: “Let us not become weary in doing good, for

at the proper time we will reap a harvest if we do not give up.” God never gave up on me, and I will not give up either.

OCTOBER 2013 PAGE SEVEN

FFrroomm tthhee PPaassttoorr

Friends Can Make You Fat

Steve Reynolds [email protected]

As iron sharpens iron, so a man sharpens the countenance of his friend. Proverbs 27:17 One of the big health news stories in recent years was a study showing that a person’s friends can influence the size of his or her waist (and the rest of that person’s body). The study, coauthored by researchers from Harvard Medical School and the University of California at San Diego, revealed that a person’s chances of becoming obese increase by 57 percent if a friend becomes obese, by 40 percent if a sibling became obese, and by 37 percent if a spouse became obese. But why does this happen? The major cause appears to be peer pressure. If your overweight friends think fat is beautiful, you may begin to think the same thing in order not to be left out. On the other hand, if thin is in with your friends, you may likely adapt to that attitude. From there, it’s a short step to choosing food and exercise habits that will enable you to soon look like the rest of the crowd—whether that means eating more food to look like your plus-sized friends or less food to look like your thin ones.

Another study published in the journal Obesity shows that overweight people, when compared to people of normal weight, are more likely to have overweight romantic partners (25 percent vs. 14 percent) and overweight best friends (24 percent vs. 14 percent). However, as researcher Tricia M. Leahey notes, “If your friends expect that you will eat healthy and exercise, this social pressure will likely lead you to eat healthy foods and engage in physical activity. . . . Having more people in your social network trying to lose weight [is] associated with increased motivation for weight loss.” See this article at http://www.sciencedaily.com/releases/2012/02/120214122124.htm

We need to find people with a common purpose and bond with those individuals in a commitment to shed pounds and get active. This is why a Bible study group, such as First Place4Health, can be so valuable. Those folks in your group become your friends—your close friends who share your innermost thoughts. They are the ones who will hold you accountable in the tough times. They will be the first to pat you on the back when you are successful (even when it is only a tiny bit of success), and they will be the first ones to tell you the truth when you need a good wake-up call to get back on track. When you make good choices, you not only help your own waistline, but you also help those in your group plus friends and family as well.

Proverbs 13:20 states, He who walks with wise men will be wise, but the companion of fools will be destroyed. If you walk with wise people, you will be wise; but if you hang out with foolish people, you are going to be just like them. That’s my take on it. It’s time to decide with whom you are going to walk through life, and I challenge you to choose to walk with wise people.

It doesn’t take a rocket scientist to figure out what you need to do if you are trying to lose weight— surround yourself with people who want to eat healthy and exercise on a regular basis. James Rohn, a motivational speaker, once said, “You are the average of the five people you spend the most time with.” You are, in essence, who you hang out with, so you had better start looking at who these people are. Steve Reynolds is the Lead Pastor of Capital Baptist Church in Annandale, VA. He is the author of the books: Bod4God and Get Off the Couch. And he is also the creator of the Losing to Live Weight Loss Competition. Steve has lost over 120 pounds and had led his church to lose over 8 tons of weight.

OCTOBER 2013 PAGE EIGHT

Upcoming Events

Georgia Area Training Meeting October 5, 2013 Crossroads Church Sharpsburg, GA Contact: Beth Lane Phone: 770-540-5942 Email: [email protected] Northeast Pennsylvania Area Training Mtg October 5, 2013 Beach Lake UMC Beach Lake, PA 18405 Contact: Helen Baratta Phone: 412-400-4644 Email: [email protected]

Wellness Week @ Round Top October 10-17, 2013 Round Top Retreat Round Top, Texas Contact phone: 800.727.5223, x1001 Email: [email protected]

Louisiana Area Training Meeting October 19, 2013 Bread of Life Christian Fellowship St. Rose, LA Contact: Jackie Lapouble Email: [email protected] Phone: 504-231-5714 Minnesota Area Training Meeting November 2, 2013 Crosswinds Church Oronoco, MN (Rochester area) Contact: Andrea Berletic Email: [email protected] Phone: 507-251-0286

Illinois Area Training Meeting November 9, 2013 Chatham Presbyterian Church Chatham, IL Contact: Becky Bergner Email: [email protected] Phone: 217-341-2527

Southeast Pennsylvania Area Training Meeting November 9, 2013 East Shore Baptist Church Harrisburg, PA Contact: Helen Baratta Email: [email protected] Phone: 412-400-4644

First Place 4 Health Live! November 16, 2013 Faith Alliance Church Attleboro, MA Contact: Monique Johnson Email: [email protected] Phone: 508-308-3063 Fun & Fitness 4 Life January 31 – February 2, 2014 Sandy Cove North East, MD Info: Fun & Fitness 4 Life First Place 4 Health Live! February 22, 2014 First Baptist Church of Fannin 101 Church Rd Brandon, MS 39047 Contact: Melissa McCarty Phone: 601-906-1715 Email: [email protected] Wellness Week @ Sandy Cove April 13-April 18, 2014 Sandy Cove Retreat North East, MD Contact: Lisa Lewis Email: [email protected] Phone: 800-727-5223, x1001

For more information about these events, please visit www.firstplace4health.com.

OCTOBER 2013 PAGE NINE

DDeevvoottiioonnaall

Use Me Up God Know that the LORD has set apart the godly for himself; the LORD will hear when I call to him.

P S A L M 4 : 3

Being godly! Now that is a challenge! It is my heart’s desire for God to use me—all of me. This Scripture says He has set me apart for this very reason, and He expects me to be godly. After all, according to 2 Peter 1:3, He has given me everything I need for life and godliness. There are some practical things I can do to help the process along, but one thing stands above all the rest: pay attention to my spiritual health. Jesus was a perfect spiritual person. He worshiped regularly; He obeyed God continually; and He witnessed to His friends. He was able to do this because He knew the importance of spending time with His Father. Mark 1:35 tells us that “very early in the morning, while it was still dark, Jesus got up, left the house and went off to a solitary place, where he prayed.” Life is not going to get easier or less busy. There is so much to do for the kingdom of God, and He is looking for the godly. We don’t need to be running on spiritual vapors and living life at warp speed. We should be like water-filled clouds over a dry and thirsty land. Are we reapers who are too weak to swing the sickle of salvation in a world white with harvest? Developing godliness comes but one way, and Jesus said it best in John 15:5: “I am the vine; you are the branches. If a man remains in me and I in him, he will bear much fruit; apart from me you can do nothing.” Prayer: Father, slow me down enough to develop godliness in me, and then use me up.

Vicki Heath First Place 4 Health Associate Director

Edisto Island, South Carolina

Devotional taken from the devotional, Living Well. To order, visit our website,

www.firstplace4health.com, or call 800.727.5223, x1002.

OCTOBER 2013 PAGE TEN

FFiitt CCaarrddiioo IInnttoo YYoouurr RRoouuttiinnee AT THE OFFICE 1. Be a stair master: But consider taking them one at a time, not two. Researchers found that while the rate of

caloric expenditure is higher when taking two at a time, the burn over an entire flight is more when taking one at a time.

2. Stand up: Think of your ring tone as an alarm to get up out of the chair. Throw in a few stretches before sitting back down.

3. Hydrate often: Getting lots of H2O means more trips to the bathroom (Drinking water might also help ramp up metabolism.) Pick a bathroom on a different floor, and visit it often.

ON THE GO 1. Stuck in the airport because of a delayed flight? Don’t just sit there. Do terminal laps — but skip the moving

sidewalks! 2. Bike or walk to work. In addition to adding stress, commuting via public transportation or car can rack up

sitting time and lead to weight gain CHORES 1. Chores — they have to get done, so why not make them into a workout? Vacuuming can burn about 75

calories per half-hour, while washing the car uses more than double that amount. 2. While running errands, park in the shadiest spot, not the closest, to log more steps and keep the car cool. 3. Take a lap (or three!): Browsing the perimeter of a grocery store can do more than just promote healthy food

choices. Take a couple of laps to compare prices and rack up some steps! Pushing a cart around the grocery store uses 105 to 155 calories in a half-hour.

WEEKEND FUN 1. Take an active date: Challenge your date to a game of tennis. In addition to burning 210 to 311 calories in 30

minutes, tennis may improve bone health, reduce risk for cardiovascular disease, and lower body fat. 2. Game night: So-called “exergames” — such as on the Kinect® or Wii Fit Plus®— have been shown to

increase energy expenditure up to three times more than just sitting. But while these games are better than parking on the couch, energy burn can vary quite a bit depending on the game.

Exercise doesn’t have to be done at the gym, on a track, or even in workout clothes. Little bits of exercise throughout the day can add up — just get creative! Pair some of these sneaky cardio boosters with unexpected strength training to vary the routine and meet the weekly recommendations for exercise.

Read more articles on fitness at www.firstplace4health.com here: http://www.firstplace4health.com/live_it/physical

OCTOBER 2013 PAGE ELEVEN

.

Recipes

Broccoli & Feta Omelet Cooking spray 1 cup chopped broccoli 2 large eggs, beaten 2 tablespoons low fat feta cheese, crumbled 1/4 teaspoon dried dill 2 slices whole grain bread, toasted Heat a nonstick skillet over medium heat. Coat pan with cooking spray. Add broccoli, and cook 3 minutes. Combine egg, feta, and dill in a small bowl. Add egg mixture to pan. Cook 3 to 4 minutes; flip omelet and cook 2 minutes or until cooked through. Serve with toast. Nutritional Information: 390 Calories, 19g fat, 23g protein, 35g carbohydrates, 6g fiber, 440mg cholesterol, 550mg sodium

Salmon Noodle Bowl Serves 8

4 ounces soba buckwheat noodles or whole-wheat spaghetti 5 ounces asparagus, cut in thirds Cooking spray 1 (6-oz) salmon fillet, skin off, cut into 8 pieces 1 tablespoon toasted sesame oil Zest and juice of 1-2 limes (3 TBSP juice) 1/4 teaspoon kosher salt 1/4 teaspoon fresh pepper 4 ounces cucumber, skin on, cut into medium pieces 1/2 small avocado, cut into bite-size pieces Cook the noodles in boiling water until soft (about 6 minutes for soba, 8 for spaghetti). Transfer with tongs to a strainer. Add asparagus to same boiling water. Cook until al dente (about 2 minutes); rinse under cold water. Heat a grill pan or skillet over medium-high heat. Coat lightly with cooking spray. Cook the salmon until cooked through, turning pieces (about 2-3 minutes per side). Reserve. Make the vinaigrette: Whisk together sesame oil, lime zest and juice, and salt and pepper in a small bowl. Combine the noodles, asparagus, and vinaigrette in a medium serving bowl. Add the cucumber and avocado; toss to coat. Just before serving, add salmon. Serve warm or at room temperature, or make up to 4 hours ahead and keep refrigerated in an airtight container. Nutritional Information: 492 Calories, 21.9g fat, 29g protein, 47g carbohydrates, 7g fiber, 54mg cholesterol, 3mg iron, 783mg sodium

Pumpkin Recipes

Are you starting to see pumpkins in the grocery stores? Here are some great pumpkin recipes for you to try.

Pumpkin Cheesecake Serves 8

3-3x6" graham cracker rectangles 2 8-ounce packages fat-free cream cheese 1 cup canned pumpkin 1/3 cup dry non-fat milk 1 4-ounce can evaporated skim milk 2 teaspoons pumpkin pie spice 1 small sugar-free vanilla instant pudding, dry 4 ounces Cool Whip Lite (thawed) Layer graham cracker rectangles in a 9x9 baking dish. Cream together cream cheese, pumpkin, dry milk, canned milk, pumpkin pie spice and vanilla. Add the sugar-free pudding and mix thoroughly. Blend in Cool Whip Lite. Spread mixture evenly over graham crackers. Refrigerate for several hours before serving. Nutrition Information: 110 Calories; 5g Fat; 5g Protein; 12g Carbohydrate; 1g Dietary Fiber; 18mg Cholesterol; 160mg Sodium.3/4 cup of dry milk powder, 1/2 cup of sugar, 1/4 cup of corn starch and 1/3 cup of unsweetened cocoa *Did you know you can make your own instant pudding without all the additives? Here’s how: Combine 3/4 cup of dry milk powder, 1/2 cup of sugar, 1/4 cup of corn starch and 1/3 cup of unsweetened cocoa in a mixing bowl. Stir the ingredients until they are completely combined. To make pudding, add 3 cups of water to the mix in a saucepan and stir over medium heat until the pudding thickens. Flavor with vanilla or coffee. To use the dry mix in baking, use your kitchen scale to measure 4 oz. of the mixture to replace a 3.9 oz. package of commercial instant pudding mix (can use sugar substitute, if desired).

Pumpkin Cake or Cupcakes 1 box spice cake 1 can pumpkin puree Mix all ingredients together and bake according to cake package directions. Nutritional Information: 99 Calories per slice or cupcake.