degree

software

overview

experience

vance williamsVance Williams / 3727 Brayton Ave., Long Beach, CA 90807 / 562.988.1995

Overview

I have over 18 years of variedprofessional experience in art direction, graphic design,and production, utilizing currentsoftware and traditional skills.

Experience

Contessa Premium Foods / Senior Designer / 4.03 to the present■ Earned responsibility as the lead designer for all packaging projects. ■ Designed and produced advertising and sales collateral. ■ Expanded skills in photo art direction, copy editing, and press-checking.■ Utilized experience to better organize / operate new in-house department.

Aubrey & Associates / Senior Designer / 4.98 to 4.03■ Designed a variety of advertising materials for the financial industry.■ Gained experience in 2-color design for smaller budgets.■ Learned techniques for image editing and composition in Photoshop.■ Sharpened design and production skills in QuarkXpress and Illustrator.

Bobit Publishing / Freelance Graphic Designer / 9.97 to 4.98■ Created ads and collateral materials for the advertising team.

Talcott Publishing / Art Director / 1.94 to 8.97■ Designed and produced monthly issues of two publications.■ Accomplished successful redesigns of both publications.■ Gained special project experience in concepting and client presentation.■ Obtained management experience.

Zajakowski Design / Graphic Designer / 5.92 to 12.93■ Gained experience in 4-color editorial design.

Moran Design / Design Intern / 5.90 to 8.90 and 5.91 to 8.91■ Obtained insight into advertising and corporate publication design.

Degree

Grace CollegeGraduated in 1992 with a B.S. in Graphic Design and secondary study in Journalismand Communications.

Software

■ InDesign CS3■ Photoshop CS3■ Illustrator CS3■ Acrobat Pro CS3■ QuarkXpress 7

Premium Shrimp, Linguini, Broccoli, Carrots, Petite Green Beans, Red Bell Peppers, Garlic and a Garlic & Herb Butter Sauce

NET WT. 24 OZ (1.5 LBS) (680g) KEEP FROZENSERV

ING

SU

GG

ESTI

ON

· E

NLA

RGED

TO

SH

OW

QU

ALI

TY

Shrimp PrimaveraGreat Taste in 10 Minutes

0g Trans Fat

Complete With All Ingredients

TEA

R H

ERE

SHRIMP LINGUINILinguini Pasta, Shrimp, Garlic Butter Sauce, Broccoli & Tomatoes

Ready in 8 Minutes LOW FAT!

SERVING SUGGESTION ENLARGED TO SHOW DETAIL

KEEP FROZEN NET WT 24 OZ (1 LB 8 OZ) 680g MICROWAVEABLE

†

New Year’s Eve2003

Vance Williams / Logos & Illustrations

Album cover illustration: marker comp and final art, accomplished using Adobe Illustrator

Shrimp Stir-Fry

Over 30 international favorites in your grocer’s freezer.

*Certified by the U.S. Green Building Council (USGBC) Leadership in Energy and Environmental Design (LEED) Green Building Rating System.™**Relative to 1990 Kyoto Protocol baseline standards.

Design, trademarks and all copy ©2008 Contessa Premium Foods, Inc. 1208-266

Green Cuisine is produced in a manufacturing plant that reduces its energy use and CO2 (carbon dioxide) emissions by more than 65% daily,** equivalent to a savings of 13 billion BTUs. It’s not just what manufacturers produce, but how they produce that impacts our environment.™

contessa.com

Green Cuisine is ready in

under 10 minutes. So it

takes less energy to prepare.

And since Green Cuisine comes from the

world’s first green* frozen-food manufacturing

plant, it also takes less energy to produce.

Delicious. Easy to prepare. Easy on the planet.

Green Simple

Worried about cholesterol? Contessa shrimp has no saturated fat. It’s saturated fat—not cholesterol—that has the biggest impact on raising your blood cholesterol level. And it’s high cholesterol in the blood, not dietary cholesterol, that is linked to heart disease.

LDL or “bad” cholesterol builds up and clogs arteries. HDL, the “good” cholesterol, cleanses the arteries. Studies confirm that consuming shrimp can actually raise your levels of HDL, and that can lower your cholesterol level and risks for heart disease.

No preservatives. Contessa shrimp contains no preservatives, which are often used to mask unsavory appearance.

Desi

gn, t

rade

mar

ks a

nd a

ll co

py ©

2007

Con

tess

a Pr

emiu

m F

oods

, Inc

. 01

07-0

13

Fat free. Not all shrimp is fat free. However, Contessa shrimp is.

Low calorie. Three ounces of Contessa shrimp has only 60 calories.

No carbs. Contessa shrimp is naturally free of carbohydrates.

Fits all diets. Contessa shrimp represents very few points on the Weight Watchers program. It’s Atkins friendly. And it’s accepted by the American Heart Association as part of a heart-healthy diet.

Contessa shrimp is a healthy choice for any diet.

1.888.832.8000 contessa.com

Visit us at the FMI Show, booth 3639.

Convenience.Wıthout sacrifıcing quality.

Contessa Main Course™meals provide exceptionally easy-to-prepare, restaurant-quality fare—now with 27 unique

offerings in all. Contessa considered consumer lifestyles and needs, and developed a full line of international cuisines

that offers gourmet flavor, top-quality ingredients and versatile applications. It’s the type of value your customers are

seeking and will depend on over and over again. In other words, convenience that never sacrifıces quality.

Beef Goulash

“Best Convenience Dinner”

“What America Eats”

$0’01

Line introducedwith five items

Line extendedto 27 items

’02 ’03 ’04 ’05 proj. ’06

$25

$50

SC

AN

SA

LE

S(in

milli

ons)

Sour

ce:I

RI,R

etai

l+M

ass

Our customers gain great turn-over.And therefore, unmatched profıtability.

Since their introduction, ContessaMain Course™meals have sustainedthe strongest growth of any brandin the Frozen Entree category, withan annualized growth rate of 55%.

06120 Frozen Food Age ad.qxp:Layout 1 9/15/06 3:10 PM Page 2

&Perfectly

paired.Contessa Shrimp The Sun WineFestContessa is a proud sponsor of the 2005 Chef Showdown.

For people who appreciate fine food.™

©2004 Contessa Premium Foods, Inc. 1204-331

Applicant’s signature Date

✕

Social Security number Monthly housing payment

$ ■■ Own ■■ Rent

Daytime phone number Ext.

( )E-mail address

Annual income*

$

Apply todayApplying for your Personal Line ofCredit is easy:

• Log onto www.USCcreditunion.orgto apply online OR

• Call 213/ 821-7100, option 7, toapply by phone 24 hours a day OR

• Complete the attached applicationand return it in the enclosedpostage-paid envelope, or fax it to213/ 228-0075.

Annual Percentage Rate is subject to changemonthly. Variable APR based on Prime Rate aspublished in The Wall Street Journal on the firstbusiness day of the previous month, plus amargin. Rate shown is based on a Prime Rateof 4.75% as of 10/1/02. Your actual rate isdetermined by your creditworthiness andpayment history.

Yes! I want to apply for a Personal Line of Credit! Complete thisapplication and return this entire page in the postage-paid envelope provided.

You’ve built an exceptional credithistory… which means youprobably receive several offers ofcredit in your mail every day. Theypromise a lot, including low rates,no fees and easy approval. Butbeware — what they promisein the big print is usually takenaway in the small print!

Introductory offer:6.9% APR for lifeUse your Personal Line of Creditto pay off high-interest bank creditcards, buy a giant-screen TV, takea dream vacation or whatever, andyou’ll pay just 6.9% APR for thelife of those balances. But hurry—this lifetime 6.9% APR offer is onlygood for a limited time.

Here’s an offer you can trustbecause it’s from USC Credit Union,where we don’t use deceptive ormisleading gimmicks.

Our Personal Lineof Credit gives you:• Variable rates as low as Prime + 4%

— currently 8.75% APR

• Credit limits up to $10,000

• Convenient advances via Internet,phone or free Convenience Checks

• No annual fee

How would you useyour Line of Credit?Bill consolidationSave thousands of dollars ininterest by paying off costly creditcards and loans from other lenderswith the free Personal Line ofCredit Convenience Checks weprovide! Plus, you’ll have just onepayment to make each month.

Once-in-a-lifetime opportunitiesYou finally found it — the antiquediamond ring you’ve been searchingfor. Or maybe a case of yourfavorite wine is suddenly available.Be ready for any extraordinaryopportunity.

Get out your magnifying glass andyou’ll discover that those low ratesare just short-lived “teasers,” includeannual fees or that you mustcharge a certain amount annuallyto waive the fee. Maybe they evensneak in cash advance fees.

© 2

002

Aub

rey

& A

ssoc

iate

s, In

c.

US

C-3

82

213/ 821-7100 www.USCcreditunion.org

At last — a lineyou can trust

*Alimony, child support, or separate maintenanceincome need not be revealed if you do notchoose to have it considered.

How can we help you?

2001

ANN

UAL

REPO

RT

Growing togetherServing Orange County for 50 years

1 9 5 2

1 9 6 2

1 9 7 2

1 9 8 2

1 9 9 2

2 0 0 2 A N N U A L R E P O R T

Supervisory Committee reportIt is the duty of the Supervisory Committee toact as the membership’s advocate. Committeemembers must familiarize themselves with allfederal laws and regulations and ensure thatthe credit union is in complete compliance.The committee ensures that the credit unionoperates in a fiscally sound manner, andserves the best interests of the Members.

In accordance with regulations set forth bythe National Credit Union Administration,our governing agency, the SupervisoryCommittee conducts an annual audit toverify compliance.

In 2002, the committee engaged anindependent certified public accounting firmto aid them in conducting a comprehensiveaudit of the credit union’s financialstatements.

It is the opinion of the Supervisory Committeethat the financial statements as published inthis report fairly and accurately represent thefinancial condition of American First CreditUnion, and that the credit union is managedon a sound basis in accordance with state andfederal regulations.

American First continues to be one of thestrongest, best-managed credit unions in thecountry, and we wish to congratulate thedirectors, officers and staff on anotherexceptional year.

Cindy CavanaughSupervisory Committee Chairperson

1 9 5 2

1 9 6 2

1 9 7 2

1 9 8 2

1 9 9 2

2 0 0 2

Five principles guide our growthBeing where you need usWe want to be as convenient for you as we can throughout OrangeCounty. To do that, we study usage patterns to determine where branchesare most needed. We also ensure you can conduct Credit Union businessfrom anywhere via phone, fax, email, the Internet, more than 900 CUService Centers® and 835,000 ATMs worldwide, including nearly 16,000 no-surcharge CO-OP Network ATMs.

Keeping our promise to youWe get you thereSM is our promise that we will help youachieve your goals. As a Member-owned financial institution,we take this commitment seriously.

Meeting your unique needsKnowing who our Members are and what your uniquefinancial needs are is important to us. By taking the time totalk with you one-on-one, you get the customized serviceyou deserve.

Giving you value and varietyNot only do we provide you with excellent customized service, as Membersurveys illustrate — but we also offer competitive rates on loans, savingsand investments. Additionally, we continue to provide new services andproducts and to implement new technology that gives you faster andeasier access to your funds from almost anywhere.

Getting you there your wayThere are many roads to financial success. The one you choose willdetermine how and when you get there. That’s why we are alwaysavailable to discuss your goals with you and offer customized serviceoptions that will help you achieve them sooner.

Membership 1952 . . . . . . 60

1962 . . . . 1,140

1972 . . . . 6,930

1982 . . . 34,000

1992 . . . 82,147

2002 . . . 82,516

1 9 5 2Dwight Eisenhower elected34th U.S. PresidentRaisin Credit Union founded Elizabeth II is crownedQueen of England

1 9 5 3Buena Park is incorporatedwith a population of 5,483

1 9 5 4Santa Ana freeway (5) opensChapman College movesto Orange

1 9 5 5Disneyland opensHula Hoop craze sweepsthe nation

1 9 5 8Raisin Credit Union becomesAlpha Beta EmployeesFederal Credit Union with1,000 members

1 9 5 9Alpha Beta EmployeesFederal Credit Union assetstotal $125,000Barbie Doll introduced

1 9 6 0John F. Kennedy elected35th U.S. President

1 9 6 1Alan Shepard becomes thefirst American in spaceLucky Employees FederalCredit Union founded

1959 Edsel . . . $2,691

Garden Grove neighborhood, late 1950s

Santa Ana home, early 1950s

Alpha Beta promotion

Chapman College

1999 Annual Report

20 PROJECTS LEAD BY GRACE

OVER 250 GRACE SERVANTS

LONG BEACH CHURCHES: 13CHURCHES IN L.A. AND

ORANGE COUNTY: 27

3,659 SERVANTS, 275 PROJECTS

If the main aim of your church is for a great church—you will only feather your own nest. But if the main aim of your church is to build a better city—then in the end you’ll also have a vibrant church. RAY BAKKE

Long Beach on a Budget

2

1

3

4

5

6

7

8

9

1012

So you’re broke. Here are

some suggestions for where to go

and what to do (and five non-profits

essential during this recession). For

more options, go to www.hflb.org.

Sleek little Number Nine serves

great Vietnamese noodles in an artsy

neighborhood. numberninenoodles.com

Few places in Long Beach serve both

coffee and gelato, and Aroma di Romas is top-notch. Spend a Saturday

morning reading the newspaper here.

aromadiroma.com

The Starling Diner features $5 weekday

breakfast specials and the best gourmet

coffee found at any restaurant.

starlingdiner.com

Get $1 fish tacos, ceviche and taquitos

after 8 p.m. every day at Holé Molé,

plus more $1 specials on Tuesdays.

holemole.com

The Deli News: Where else can you get

a great medium pizza for $5?

The favored Mexican restaurant of L.B.

college students is Taqueria #4 and #5.

The street tacos are authentic and the

burritos gigantic. Just opened another

restaurant at Carson and Cherry.

Gourmet sandwiches are made-to-order

at Grounds Bakery Café—with your

choice of (at least) 10 types of bread.

Perfect for when you’re in the mood for

something healthy. Free Wi-Fi for

customers, too. groundscafe.com

11 13Ride a bike, skateboard, or roll around

on a Segway by the Shoreline Village

waterfront. This area features boat

rentals, the Rainbow Lagoon, and the

Queen Mary herself. When you’re tired,

rest on the hill at the lighthouse, have a

picnic, and enjoy the sunset.

14

15

16

17

18

19

If you’re looking for a place to swim

laps then check out the CSULB pool! The 10-lane, 50-meter pool is open to

the public during specified weekday

hours for just $1. http://www.csulb.edu/

divisions/students/clubsports/facilities/

aquatics.htm

How many cities have Ferris Wheels?

Bright lights, incredible views, and an

amazing experience on The Ferris Wheel at The Pike.

Take your friends or family and have a fun

afternoon learning how to lawn bowl at the

Recreation Park Lawn Bowling Green.

The beautiful ponds and wooden bridges

at the El Dorado Nature Center make

you wonder if you’re still in busy Long

Beach. Take pictures, or just walk

around exploring.

The only thing better than playing Bocce

Ball with friends is playing Bocce Ball with friends at Bluff Park. And the only

thing better than that is winning the game.

There’s no better view of Long Beach

than from Hilltop Park in Signal Hill at dusk. Pack a picnic.

Tucked away at the far west end of

Bixby Knolls, the Dominguez Gap Wetlands offer pedestrian and horse-

back trails, two bird observation decks,

woodland and riparian habitat, and a

bike trail rest station. Enjoy a day

exploring a hidden part of Long Beach.

20

21

22

23

24

Long Beach Rescue Mission provides

hot meals and shelter to thousands of

men, women and children. The Mission

also equips individuals with much

needed job training and life skills

through their New Life Program.

Food Finders connects LB-area grocery

stores and restaurants with shelters and

missions to provide more than 30K

meals/day. Their thrift store supports

the organization and is a great place to

get a couch.

At the Salvation Army Kroc Center (coming in 2010) families will enjoy a

state-of-the art aquatic center, computer

resource center, auditorium and safe

walking paths on the 19 acre plot—

providing a place for the community to

come together and enjoy life and learning.

Meals On Wheels provides home-bound

individuals with consistent meals despite

their limitations. 400 meals per day are

being delivered through a network of

volunteers.

Through Grace Widows’ Ministry,

cabinets are painted, weeds are pulled

and boxes are moved. Five years ago,

teams of men at Grace committed to

building relationships and serving the

widows in our church by rolling up their

sleeves and helping with whatever needs

to be done.

7

5

2

10

84

24

14

4

6

4

9

22

233

23

23

Every burger on the menu at MVP’s Grill and Patio is named after boxer

George Foreman (and his sons). Order

your fries Cajun-style.

Babette Bakery’s gourmet sandwiches

are delicious, and the desserts are great

for entertaining. babettebakery.com

Try the beef jerky and other tasty fare

at Sophy’s Fine Thai and Cambodian Cuisine.

View post-WWII contemporary art at

The Museum of Latin American Art. Watch for special events too—such as

movie screenings, dance performances

and children’s workshops. molaa.com

23

12

1

17

11

15

413

16

6

18

19

Saturday, May 16th

Serving children, seniors, and those that are sick.

Sign-ups begin April 26th.

20

21

Hillcrest Care Center, a half mile

from Grace, is a home for adult

patients with varying physical,

emotional and social needs, many

of whom have MS. Although a

few residents are mobile, nearly

all are confined to a wheelchair

and rarely leave the facility.

For the past three years, our

church has developed and

maintained relationships with the

residents and the staff. We have

extended Christ’s love by things

as simple as engaging them in

conversations, holding their

hands, bringing them bouquets

of flowers, and helping them eat

a meal. We have even thrown

various themed parties including

a “Senior Prom,” complete with

feathered boas and Sinatra!

I spent this summer playing my flute for patients at

Hillcrest. I am by no means a virtuoso flautist but these wonderful,

dear people loved it. Even though they were my all-time least

threatening audience, I still got nervous performing for them. At

the end of lunch, a lady came and asked if I would be so kind as

to play for her daughter. I agreed, and went to meet Elana, her

26-year-old daughter that has Multiple Sclerosis. She was unable

to talk or control her body, and I’m not sure how much she could

understand. But somehow, through my flute, I felt that God

communicated with her, this girl who appeared to be cut off from

everyone. As I saw the joy and appreciation spread across Elana’s

face, something inside my anxious heart changed. I realized what it

means to get out of the way and let God work. It’s an experience

that has changed my perspective on life. Jessie Flasschoen

The HfLB Fellowship Program equips young

adults to serve as ambassadors to the city on

behalf of Grace. This summer nine young adults

spent 10 weeks serving at various non-profits

in Long Beach. Each of the Fellows were

involved in working with non-profits, learning

about urban discipleship, mobilizing the youth

at Grace to serve, and building on-going teams.

This was a formative summer for

each of the Fellows, and they are

committed to serving throughout

the city and at Grace.

HfL

B F

ello

wsh

ip P

rogr

am“Nothing is more refreshing for an organization that is undermanned, underfunded,

underappreciated and overwhelmed than someone who comes to you with time to share,

skills to donate, energy to encourage and a willingness to help however needed. The fellows

have been that source of refreshment to us this summer.”

Jesse Krohmer

Associate Director of the Long Beach Rescue Mission

THE FIRST TIME I volunteered at Hillcrest I felt odd and insecure.

The place seemed sterile. I wanted a task that I could accomplish—and then I met Bessy.

I met this 104-year-old woman during my second week serving at Hillcrest. Bessy had lost most of her eyesight and hearing, and seemed to be depressed. I entered her room, and after fumbling around with attempts at conversation I sat with her in silence for about half of an hour.

I decided to make visiting her a part of my routine and within a week the Hillcrest staff started to refer to her as my grandma. They told me she asked about me when I was away. At first I dwelt on her loneliness, but I soon learned to move away from this and started to engage Bessy in other parts of her life.

I learned about Bessy’s childhood and how her goal in life was to keep busy. This is part of the reason she had such trouble with her old age; because there is not much to be busy with in a rest home.

I had the opportunity to have various spiritual conversations with Bessy. One day I asked her if she thought that the reason she had not died yet was because she was not ready. She told me it had crossed her mind but that she did not know how to get ready, and so I explained to her the reason for Jesus’ coming, the problem of sin, and man’s helplessness without a savior.

After this conversation I began bringing my Bible with me to Hillcrest. I reluctantly turned to the first chapter of John and read it. After the sec-ond reading it started to feel forced and muddled. I stopped and simply talked to her. Once I finished reading John, she told me she had gained a greater understanding of the Bible than she ever had before.

I had many other interactions and conversations with Bessy. One day I tried to teach her how to whistle. Watching a 104-year-old put her lips in the form of an “O” is enough to make anyone laugh. Another time I wanted to see what it was like to be in her shoes, so I asked her to describe each one of her senses.

This is just a taste of Bessy. A small taste, mind you, but a good taste. Bessy is one of many elders living at Hillcrest that we have the ability to share the richness of the love of God with. RICHIE WILLIAMS

SH RI MP:

TH E B I G P I CTU RE.

(AN D THE SMALL PRIN T. )

SUPPLEMEN TAL REPORT #122

Confidential—for internal use only.

222 West Sixth Street

Eighth Floor

San Pedro, CA 90731-3316

310.832.8000

contessa.com

The information contained in this book reflects years of research by Contessa

and is protected by copyright laws worldwide. The intended use of this

information is for educational purposes only. Reproduction of any part of this

book is strictly prohibited without written permission of Contessa.

©2005 Contessa Premium Foods, Inc. 1105-389

WHY SUCH A BIG DIFFERENCE?

Because the natural balance of

shrimp is so fragile, there are many

things that influence it. To start,

the integrity of the product depends

on the source of the raw material.

From there, every stage of harvesting

and processing is crucial. A break-

down in quality controls could

happen at any time. That’s why it’s

vital that harvesting and processing

are done with the utmost care and

precise attention to specific quality

practices and protocols.

WHERE T IME AND

TEMPERATURE COME IN .

Time and temperature are two very

important factors that can either

degrade or protect natural quality.

At Contessa, we strictly regulate

both—throughout harvesting,

processing and distribution. If not

protected properly, shrimp quality

will deteriorate rapidly.

WHAT MAKES ONE SHRIMP

TASTE SO MUCH BETTER

THAN ANOTHER?

The chart to the right illustrates

the measurements found in fresh

shrimp taken directly from the pond

—what we call Pond Direct™—and

processed using the Just Harvested

protocols. These are the most

natural and desirable levels.

Now, take a look at the levels

found in shrimp throughout the

industry in the chart below. No

wonder the quality of shrimp varies

so greatly. Compare those levels

with Contessa Just Harvested.

FROM BLAND TO GRAND™ MARKET SURVEY.*

Analytical assessment of uncooked shrimp (100 g).

Industry range Just Harvested

Moisture 79.2–89.6 g ≤82.5 g

Protein 10.0–20.5 g 15–18 g

Sodium 150–1000 mg 300–360 mg

Phosphorus 120–380 mg 200–250 mg

Nutrients From bland To grand(dissipated) (protected)

Note: Cell structure damage and moisture are the leading factors contributing

to blandness typically found in aquaculture products. Without Contessa’s

patented proprietary process, cells can break down, causing vital nutrients

and protein to be lost. Water then naturally seeps in, filling the void where

the nutrients once were. The result: watery, bland-tasting shrimp.

WHERE YOU BEGIN DETERMINES WHAT YOU BECOME.

Initial moisture in shrimp differs from various sources.

Note: Shrimp must be processed according to United States FDA guidelines

under cGMP. As such, shrimp comes in contact with water. If it is left in

water too long, shrimp will soak up water like a sponge. Too much

moisture is the adulterant, thereby diluting and destroying shrimp’s natural

balance. Contessa’s harvesting and processing protocols prevent this from

happening. Contessa protects shrimp’s natural quality, texture and taste;

essentially its natural balance.

79

8180

8283

85

77Pond Direct™ Auction market

Raw material sources before processing

Broker Peeling shed

Moi

stur

eco

nten

t(%

)up

onde

liver

yto

the

proc

esso

r

Best caseBest case

Best case

Best case

*These figures are based on the results of a retail and food service study of more than 100 shrimp products in multiple locations nationwide.

JUST HARVESTED

SHRIMP PROFILE .

Five key components:

● Moisture ≤82.5 g

● Protein 15–18 g

● Other

Sodium 300–360 mg

Phosphorus 200–250 mg

Nutrients

76

Holiday ScheduleF E B R UA RY

20President’s Day(Monday)

Quiz *FunFactDid you know thatyou can find theheart of a shrimpin its head?

*

Winter

’06

T R I V I ATo win, be the first employee to e-mail thecorrect answer to ksavino@contessa.com. The winner will receive two movie passes.

What do these four U.S. Presidents have in common?■ William Harrison■ John Taylor■ Warren Harding■ Franklin Roosevelt

M AY

29 MemorialDay (Monday)

J U LY

4 IndependenceDay (Tuesday)

S E P T E M B E R

4 Labor Day(Monday)

N OV E M B E R

23Thanksgiving(Thursday)

N OV E M B E R

24 Day AfterThanksgiving(Friday)

D EC E M B E R

25 Christmas(Monday)

The New Year is here. Now is the best time to start eatinghealthier and exercising more. With health care costs risingeach year, it is our own responsibility to take care of ourhealth. Below are 10 easy tips that you can use everydayto start you on your way to healthier living.

1. Have a“7-gram” cereal That means cereal with atleast 7 grams of fiber per serving, because eating cereal isyour easiest chance to get lots of fiber in a small package.

2. Make your coffee with milk Use milk, and you’ve gota café au lait—along with calcium and Vitamin D to keepyour teeth and bones healthy and strong.

3. Drink a glass of water when you brush your teethSigns of mild dehydration include fatigue upon waking up, inthe afternoon, lack of concentration, and headaches. So doyour best to drink 8 glasses a day!

4. Take an apple to work In addition to being a low-caloriefruit, a recent study showed that the lungs of an “apple-a-day” eater may have better protection against air pollution.

5. Eat whole grain bread Whole grain bread eaters haveless diabetes, breast cancer, and heart disease than thewhite bread eaters.

6. Be picky about decaf tea Look for tea that say’s itbeen decaffeinated with water and carbon dioxide, whichpreserves the antioxidants.

7. Eat ice cream that builds bones Find a brand of icecream that has 15 percent of the Daily Value for calcium ina 1/2-cup serving. That way, if you eat a cup, you’ll get 30percent of the DV for calcium—the same as a glass of milk!

8. Order your pizza the “double-half” way Whenordering, ask for your pizza to have double sauce and halfcheese. Many studies link higher consumption of cookedtomato products with reduced risk of prostate and othercancers. Cutting back on the cheese can cut down yourconsumption of artery-clogging saturated fat.

9. Order half your entrée as takeout When you orderan entree, ask for half of it to be placed in a take-home boxautomatically. That way it never shows up on your plate andyou’ll have a ready made lunch for work the next day.

10. Eat shrimp Shrimp are ultra-low in fat and calories,yet taste so rich. Twelve non-breaded shrimp contain only65 calories and less than 1 gram of fat!

From Prevention.com

10 Tips To Healthier Living That You Can Use Everyday!

Save the DateAnnual CompanyMeeting: Tuesday,February 28, 4–6pm