November 2014

TThhee HHeeaalltthhyy RReeffrriiggeerraattoorr

Just moving the food around can make a difference in the food we consume. We reach for what is convenient and what we see. Stock your own healthy fridge with these helpful tips.

EEyyee LLeevveell:: FFrreesshh FFoooodd SSnnaacckkss This should be your primary food source to fuel your body. Put washed, dried, and cut-up raw vegetables and fruit in clear containers on the top shelf. They will be the first things you see and are ready to eat.

LLoowweerr SShheellff:: HHeeaalltthhyy GGoo TToo Low-fat Greek yogurt and cottage cheese provide healthy doses of calcium and protein, so they should play second string. Also on this shelf, hummus and nut butters that you can pair with sliced veggies and fruits. You can also put nuts on this shelf because they last longer when they’re chilled.

MMiiddddllee DDrraawweerr:: MMeeaatt && CChheeeessee Avoid salty and nitrate-filled deli meats and go for cooked meats and cheese. Shave off slices from leftover roast turkey or chicken that can also be an add-on for salads and sandwiches. One-inch cubes of Parmigiano-Reggiano or sharp cheddar can be a healthy snack when portioned out ahead of time. A sprinkle of feta or goat cheese adds sustenance to a salad or turns a tomato wedge into a tasty treat.

BBoottttoomm SShheellff:: BBeevveerraaggeess Replace sodas, punches, and energy drinks—even the sugar-free ones—with pitchers of water. For flavor, toss in slices of citrus, or cucumber and mint. All-natural orange, grapefruit, cranberry, and pomegranate juices are nutritious choices, but drink in moderation: Fill half a glass with juice, and bring it to the top with plain or sparkling water. (Juice blends can contain only a small amount of juice, so look for the all-fruit varieties) Keep milk low-fat or skim milk for cereal and oatmeal.

BBoottttoomm SShheellvveess:: DDiinnnneerr IIddeeaass Pack servings of cooked brown rice, quinoa, or wheat pasta to eat in the next day or two so you'll have a fiber-rich meal, even in a pinch. Do the same with extra soup or sauce. Store in single-serving packets for portion control. Eggs require cool temperatures, so leave them in the carton and tuck them in the back of the bottom shelf. Marinate any fish or meat here for tonight's dinner.

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.

The Healthy Fridge ~ Page 1 Fear Not ~ Vicki Heath ~ Page 3 Success Story – Shanda Thornsberry

~ Page 5 Producing Change ~ Pastor Steve Reynolds ~ Page 7 Upcoming Events ~ Page 9 Devotional ~ Page 10

Recipes & Holiday Tips ~ Page 11

First Place 4 Health

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The Healthy Refrigerator - Continued

BBoottttoomm DDrraawweerrss:: YYoouurr FFaarrmmeerr’’ss MMaarrkkeett Stock an array of dark leafy greens: spinach, kale, romaine, arugula, and red lettuce. Keep carrots, green beans, bell peppers, and cruciferous veggies handy here, too. Because many fruits emit ethylene gas, which speeds ripening in other produce, place them separately from vegetables. TThhee DDoooorr:: CCoonnddiimmeennttss Place nutritious condiments at eye level. Miso paste whips up into a quick soup, while salsa makes a flavorful dip. Store fruit preserves, marinades, sauces, and other condiments used for meals -- or those you'd like to avoid overdoing (ketchup, mayonnaise) -- on lower shelves. Since many store-bought dressings contain unhealthy ingredients, concoct your own and keep it here. (Find a great Raspberry Vinaigrette later in this newsletter.) IInn tthhee FFrreeeezzeerr Stock up and store fresh veggies and fruit on the top shelf so a vitamin-rich meal or smoothie is always at your fingertips. If you have a tough time keeping portion size in check with bread, make the freezer your friend: Save a section to enjoy immediately and freeze the rest. When inspiration hits to cook up soup, sauce, pasta, or rice, make extra, and store them in meal-sized containers. On a separate shelf, store lean cuts of omega-3-rich fish such as salmon, as well as chicken, pork, or beef.

                                

What’s Your Story?        

NOVEMBER 2014 PAGE TWO

Your experience can inspire others and give them hope, whether you’ve lost 10 pounds or 75 pounds. You can inspire others whether your success is in your walk with the Lord, getting off medications, or overcoming a difficult situation. Please share it with us.

Send your story to: mystory@firstplace4health.com. We’ll send you a free gift as a small token of our thanks.

High Alert: a hyper vigilant awareness for an attack that is likely at any moment.

Fear Not ~ Vicki Heath

"Step away from the refrigerator, Vicki!” “Put your hands down and step away from the refrigerator." Really? Are we that much out of control during the holidays that we will have to install highly-sensitive security warnings on the appliances? Fear of the holidays is a reality. `Tis the season to be feasting, right? From Thanksgiving to New Year's Day, it is socially acceptable, even encouraged, to participate in gluttony and abandon all self-restraint. I say, “This year let's be countercultural and participate in the holidays fearlessly and with great joy, not with dread.” The Bible is full of principles and precepts to keep us from harm and from sin. We will more than make it through the holidays without shame, guilt or extra pounds. We will thrive through the season if we follow our holy, holiday guide for successful celebration:

SSttaayy oonn HHiigghh AAlleerrtt. I Peter 5:8 (NIV 2011) says, Be alert and of sober mind. Your enemy the devil prowls around like a roaring lion looking for someone to devour. First, he is not a lion; he just roars like one. But he is crafty. He will look for ways to get us in vulnerable positions when our guard is down. This happened to me in Houston this summer. We had finished up our gala celebration for Carole Lewis

and our Summit meeting. It was a wonderful success. Needless to say, by Sunday night I was pretty exhausted, but my work was not finished. On Monday morning, our FP4H board meeting was scheduled and I still had a lot of preparation work to do. My dear friend Becky Turner had left me her car since she was not staying over in Houston. I headed to dinner Sunday afternoon at the only restaurant I really knew—Cafe Express. I drove from the hotel to the restaurant, parked, went in and enjoyed two hours of study, good food and blessed rest. Finally, I realized I needed to head back to the hotel. I exited the restaurant only to discover that Becky's car was gone! Someone had stolen her car. Now, I am a small town girl and Houston is a big city, but I did not leave the keys in the car. I looked all over the lot thinking I might not have parked right in the front like I remembered. I pushed the panic button on the fob—nothing! I sat down on the curb ready to call the police, when I realized I did not even know what kind of car it was, much less the registration number. I had to call Becky; I dialed her number and I said, "Becky" (with one word she knew something was wrong.) What a friend! We all need friends like that. I told her someone had stolen her car. She did not say a word, just silence. She asked me the standard questions anyone would ask: “Where am I—key in the car—packages in full view? No! No! Then she said the most remarkable thing. "Vicki, you do know that there are two entrances into Cafe Express, right?" No, I did not know that! When I got there, I was so focused on food and rest I forgot to even pay attention! I went back in, saw the other entrance and there was the car! Can you imagine the victory the enemy would have had over me if I had not called Becky for help? All the joy of the Summit meeting would have been stolen, along with my confidence for leading a board meeting. I was not on high alert, but that will not happen again. PPrraaccttiiccee tthhee HHaalltt PPrriinncciippaall.. Don't let yourself become: • Too Hungry. Let's face it! If we get too hungry, we eat too much. We become careless and let down our

guard. During the holidays, it is important to make sure we keep hungry pangs at bay with quality calories. Food with benefits needs to be our main choice. There will be room for the "goodies" of the holidays. It's when we become too hungry that we are tempted to make a “not so good” choice and over-feed our bodies.

• Too Anxious. The holidays can definitely be a stressor. My plan is to plan. Waiting until the last minute for preparation, shopping and family will only make it more stressful.

Continued on page four      

On Sale! Great Christmas Gift!

Kit includes: Better Together Devotional, Better Together Bible Study and Better Together Inspirational CD.

Continued from page two

• Too Lonely. Ugh! The holidays can be very lonely for some. This loneliness can cause us to abandon all hope and "gorge" ourselves for quick comfort. God is the God of all comfort. He will come to the rescue. He can meet our deepest needs if we will allow Him. Praise be to the God and Father of our Lord Jesus Christ, the Father of compassion and the God of all comfort, who comforts us in all our troubles, so that we can comfort those in any trouble with the comfort we ourselves have received from God II Cor. 1:3,4.

• Too Tired. I'm feeling tired already just thinking about all there is to do for the holidays: shopping, cleaning and cooking are a necessary part of it. We will not abandon our FP4H disciplines of eating well and exercising. These disciplines give us the energy we need to accomplish the task. Also, no late nights for me! "Mom in her kerchief and I in my cap had just settled down for a long winter's nap"1 is ancient advice well-heeded.

PPrriioorriittiizzee YYoouurr TTiimmee wwiitthh GGoodd.. With a house full of company, you may have to adjust your living space and be flexible with your time. Regardless, we need to stay connected to the Father during this time for strength and peace. I enjoy the holidays so much more when I am in communion with the Lord. Taking time to truly be thankful and celebrating the birth of our Savior is not something you want to forget about because your schedule has been turned upside down. Make plans to get up earlier or take a walk away from the house as an extension of your quiet time. Jesus did it. Mark 1:35 tells us, 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. I will never forget my first Thanksgiving and Christmas as a believer. The holidays had a whole new meaning for me and God revealed Himself to me. The things God may reveal to you during that special time with Him may be exactly what will get you through the temptation of the food and help you make the best of the relationships. The Scripture says our enemy is like a roaring lion. He is a counterfeiter. He wants to be the Lion of Judah, but he is not. Jesus is the Lion of Judah and he has crushed the head of the serpent. I wish you the best beginning of the holiday season. May we practice thankfulness with abandon and experience joy overflowing!

Vicki Heath……….……....………………………..………………...vicki.heath@fp4h.com

 

$19.99

Success Story ~ Shanda Thornsberry

Freedom! That’s the word that comes to mind when I think of my First Place 4 Health testimony. Like “Shackles off my feet so I can dance1” freedom. Like “My chains are gone, I’ve been set free, my God, my Savior has ransomed me2” kind of freedom. I don’t think I grasped the freedom salvation brings until God used FP4H in my life. When I was 10 or 11, I raised my hand in Sunday school to say, “Yes, I wanted Jesus in my heart” My parents did not know the Lord, and I never grew from that one moment. I went on to live for myself in sinful misery until I was 28 years old, which was just a couple of years before discovering FP4H in our church bulletin. Up to this point, I had stacked up years of one unhealthy choice after another. I had dieted since age 14 and had been

60 lbs. heavier than now. I have a family history of obesity, diabetes, heart disease, high blood pressure and cholesterol. I was fully in bondage to food and sugar addiction. So enter Nancy Smith (15 years ago), my FP4H Leader and one of our Texas networking leaders. Nancy began to teach me how to rely on the Spirit in action. Through the elements of the program, session after session and year after year, I learned how to recognize Jesus as my Lord and authority in the process of surrender and obedience. “Leaders, don't ever underestimate how God can use you in the lives of your members to disciple them.” It's a responsibility and privilege. Nancy was only with me two sessions before she moved! So I began leading the class with her mentoring me by phone and visits. We have continued encouraging each other through all these years. Through my learning, I would test obedience by kicking, screaming, complaining, and digging my heels in, only to find out that God was ever-faithful to equip me, to fulfill me, to satisfy me, to soothe me, to comfort me, to show me balance His way and to empower me with His Word. I had never memorized a Bible verse, or had a consistent quiet time, or a desire to study God's word. I had never read my Bible through, which took me three years on the one-year plan! But I did it. So throughout this incredible, heart-wrenching breaking of the will, dying to self process, I fell head over heels in love with the person of Jesus! Well, I am hooked, and I want to keep living this way. I realize that somewhere along the way, I have traded my food addiction for the best addiction we can ever have, and the only One we're created to have! And there's joy unspeakable that accompanies obedience. I know—shocking! It shocked me too. Continued on page six

My journey has been long to this point and I have a lot of years where I stayed in the desert. I JUST reached a good healthy goal weight about four years ago. The biggest shift in perspective came for me when I began to connect my choices to my gratitude for my Savior and view my actions as an act of worship:

• Because I love you, Lord, I will put on my tennis shoes and go walk outside with you

• Because I love you, Lord, I will chop up this apple and have a healthy breakfast with you.

• Because I love you, Lord, I will let you comfort me instead of going into the kitchen right now.

In Honest Repentance:

• I'm sorry, Lord, that I didn’t trust You to satisfy me like I thought that candy bar would.

• Please forgive me that I really didn't think You’d be strong enough to soothe me like that dessert.

It always came back to what I call a "trusting God" issue. I finally realized who I needed to rebel against. Not my God and His ways – but the enemy who wanted to destroy me and keep me believing lies that I would never be free! 2 Peter 1:3-4 tells us “We have everything we need for life and godliness through the knowledge of God, and through his promises we actually get to participate in His divine nature!” (Paraphrased). The victory is ours! I will be 46 next week and prior to my FP4H journey. Every pound and stretch mark I had was from gluttony and distorting my body with food. I began to pray "Lord, if I had never abused my body with food, could you just show me what you had in mind when you created me? Just show me what I can healthfully maintain the rest of my life." And I believe I am living out that answer to prayer. God has allowed me to break a legacy of poor health, and escape the bondage of food addiction. Now, we get to keep learning new things together as we navigate the challenges of maintenance.

1. Shackles by Mary Mary, 2000 2. Amazing Grace by John Newton

NOVEMBER 2014 PAGE SIX

Producing Change – Part I ~ Pastor Steve Reynolds

Therefore we also, since we are surrounded by so great a cloud of witnesses, let us lay

aside every weight, and the sin which so easily ensnares us, and let us run with endurance the race that is set before us. (Hebrews 12:1)

You have to start thinking of yourself as a work in progress. This means that your work will never truly be complete. This is the first thing you have to wrap your head around when trying to figure out how to produce change in your life: you are to be engaged in a process of constant change. I love how Paul describes this in Colossians 3:8-10:

“But now you yourselves are to put off all these: anger, wrath, malice, blasphemy, filthy language out of your mouth. Do not lie to one another, since you have put off the old man with his deeds, and have put

on the new man who is renewed in knowledge according to the image of Him who created him.”

This is an incredible passage of Scripture in which Paul describes how you must put off the old and put on the new. If you want to maximize your health and your life, you need to be in a constant state of change by putting off your old bad habits and putting on new good ones. Think of those old habits as weights that are slowing you down and keeping you from running toward the goal. But how do you let go of those things that are slowing you down and defeating you? There are four points about change you need to know in order to do this. We will cover Points #1 and #2 in this article and Points #3 and #4 in the next article. Point #1: Change Is Supernatural In 2 Corinthians 5:17, Paul says this: Therefore, if anyone is in Christ, he is a new creation; old things have passed away; behold, all things have become new. The change Paul is referring to here is a supernatural change. It is a change that God makes in your life and in your heart. This change occurs when you grow and develop your relationship with God and start going deeper with Him. When you are in Christ—when your life is centered on Him—a supernatural change begins to take place in you from the inside, not the outside. God begins to move, and suddenly you are on the way to becoming a new creation. But before this can happen, you have to admit that you can’t change without God. You have to come to the end of yourself and realize that if change is going to happen, you need His help. You have to say to yourself: “It is not about self-control. It is not about doing better. It is not about trying harder. It’s not about anything I can do, but what God can do in me. You have to get to the place where you can say, I give up. I can’t do it. I can’t change without God. I have got to get in Christ.” Then you have to believe that you can change through God. Point #2: Change Is Mental Change begins in the mind. It starts with the way you think. So, in order to produce change, you have to do some things that will exercise your mind.

Read the Bible Every Day You have to read the Bible. Only then can you change the way you think and act. In Ephesians 4:22-24, Paul says, Put off, concerning your former conduct, the old man which grows corrupt according to the deceitful lusts, and be renewed in the spirit of your mind, and . . . put on the new man which was created according to God, in true righteousness and holiness. Continued on page eight

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You must put off the old conduct that is corrupting you—the old way you lived and acted—and renew your mind by meditating on those things that are righteous and holy. So start reading something from the Bible every day. First Place 4 Health Bible studies are an excellent resource to help with daily Bible reading.

Get into a Good Church

You also need to get into a good church that teaches you the Word of God and how to apply it to your life. Going to church and worshiping with the Body of Christ will redirect your thinking and help you focus on God. Listening to sermons online or podcasts of messages is another great way of exercising your mind and training it to think on things that are holy. You can visit our website at www.capitalbaptist.org and listen to our sermons. They are there to encourage you and to help you grow.

Read Something on Health Each Day

Finally, make it a point to read something on health and wellness every day. Become an expert on living healthy. I try to spend at least 15 minutes each day doing this. It helps me stay focused on my goals, inspires me to try new things, and keeps me on track.

Reject Negativity

The next thing you have to do is stay away from negative people—those individuals who bring you down and make you believe you can’t win. Surround yourself with people who will help you win. A great way to help you do this is to attend a First Place 4 Health group.

So, are you ready to produce change in your life? You must realize that change is supernatural and change is mental. However, that’s not all. So my next article will discuss points #3 and #4 for producing change.

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 has led his church to lose over 9 tons of weight.

SStteevvee RReeyynnoollddss……………………………………………………………………………………....ssrreeyynnoollddss@@bboodd44ggoodd..ccoomm

Upcoming Events

Louisiana Area Training Meeting November 1, 2014 Fellowship Baptist Church Converse, LA Contact: spillcrittcross@wmconnect.com

Texas Area Training Meeting November 8, 2014 Bastrop Christian Outreach Center Bastrop, TX Contact: beverlycody@att.net

Massachusetts & Rhode Island Area Training Meeting November 8, 2014 Grace Chapel Adult Learning Center Lexington, MA Contact: monique.johnson.fp4h@gmail.com

Fun & Fitness 4 Life January 9-11, 2015 Sandy Cove Northeast, MD Contact: helen.baratta@fp4h.com Florida Area Training Meeting January 10, 2015 Thomasville Road Baptist Church Tallahassee, FL Contact: kathyfox64@gmail.com Louisiana Area Training Meeting January 17, 2015 First Baptist Church - Jennings Jennings, LA Contact: cpeavy@centurytel.net Faith, Fun & Fitness January 31, 2015 William Jessup University Rocklin, CA Contact: helen.baratta@fp4h.com

Mississippi Area Training Meeting February 7, 2015 Chester Baptist Church Ackerman, MS Contact: glenna@netdoor.com Revive! March 14, 2015 Cherry Hills Baptist Church Springfield, IL Contact: becky_bergner@yahoo.com Minnesota Area Training Meeting April 11, 2015 Cottage Grove, MN Contact: arla.frigstad.fp4h@gmail.com Wisconsin Area Training Meeting April 11, 2015 Immanuel Lutheran Church Waupun, WI Contact: helen.baratta@fp4h.com New York Area Training Meeting April 18, 2015 Faith Baptist Church Rexford, NY Contact: helen.baratta@fp4h.com Wellness Week @ Round Top October 8-15, 2015 Round Top Retreat Round Top, Texas Contact: helen.baratta@fp4h.com For more information about any of these

events, please visit www.FirstPlace4Health.com

and click on events.

Devotional

No Longer Battle Weary

But thanks be to God! He gives us the victory through our Lord Jesus Christ.

1 Corinthians 15:57

Thanksgiving has always been one of my favorite times of the year. With this holiday comes the sights and smells from my childhood days. I remember my aunt’s homemade broccoli casserole (with lots of cheese, so even the kids would eat broccoli), a table set with my grandmother’s finest china and, of course, hot homemade bread! We would watch the Macy’s Thanksgiving Day parade and spend the rest of the day together as a family, eating and napping. Memories of holidays are usually surrounded by food. When you mention “Thanksgiving,” we always seem to muster up an image of a well-set table, golden brown turkey and all the trimmings. Over the past few years, my focus has been drawn away from the food and toward my family. Since I have been following First Place 4 Health principles, the way I approach these times of feast has also changed. I realize that I cannot have victory in Christ without some sort of battle. Victory cannot come by any other means than a battle. I come to the Thanksgiving table with the expectation of temptation and the tools with which I have learned to fight it. My battle lies in food. I have come to realize that my choices dictate what I eat. No thing (food included!) has a hold on me that Christ has not given me the power to overcome. No longer does food hold me captive. It is my choice to eat specific, delicious holiday foods. It is my choice as to how much of them to have. And, I know when I leave the Thanksgiving table this year, I am reminded that God gives the victory to me through Jesus: victory in my salvation, victory in my battle with food, victory in everyday life. I am most thankful for that. PRAYER: Father, thank You that through Christ Jesus, nothing is destined to enslave me––including my food choices during the holidays. You have given me the weapons I need to resist temptation and enjoy Thanksgiving with my family. JOURNAL: What will be different this Thanksgiving as you participate in a tradition built around delicious food? Be specific about the weapons at your command. *This devotional taken from Healthy Holiday Living. On sale now in the First Place 4 Health online store.

HEALTHY HOLIDAY LIVING

The Thanksgiving and Christmas holiday season can be filled with social events, shopping excursions and other activities that make it challenging to stick with your weight loss and fitness goals. During such times, maintaining healthy eating habits and an exercise regimen can seem like a daunting task. As the pressures and stresses of the season add up, you may be tempted to push your goals to the back burner and tell yourself that you will get back to them after the holidays are over. But that's not how a lifestyle plan works! $12.00

Tips & Recipes  

  

For gravies or sauces.  If you are making pan gravy, first skim the fat off pan drippings. For cream or white sauces, use fat‐free milk and soft tub margarine.  

For dressings or stuffing.  Add low‐sodium broth or pan drippings with the fat skimmed off instead of lard or butter. Use herbs and spices and a whole grain bread for added flavor.  

For biscuits.  Use vegetable oil instead of lard or butter and fat‐free milk or 1% buttermilk instead of regular milk.  

For greens.  Use skin‐free smoked turkey, liquid smoke, fat‐free bacon bits, or low‐fat bacon instead of fatty meats. 

For sweet potato pie.  Mash sweet potato with orange juice concentrate, nutmeg, vanilla, cinnamon, and only one egg. Leave out the butter.  

For cakes, cookies, quick breads, and pancakes.  Use egg whites or egg substitute instead of whole eggs. Two egg whites can be substituted in many recipes for one whole egg. Use applesauce instead of some of the fat.  

For meats and poultry (chicken and turkey).  Trim away all of the visible fat from meats and poultry before cooking. Drain off any fat that appears during cooking. 

Meat and poultry.  Chill meat and poultry broth until fat becomes solid. Skim off fat before using the broth. 

Breading.  Skip or limit the breading on meat, poultry, or fish. Breading adds fat and calories. It will also cause the food to soak up more fat during frying.  

 Recipes

Ravioli & Vegetable Soup

8 cups sliced zucchini 1 cup chopped onion 1/2 cup fat-free, less-sodium chicken broth 2 cups cooked rice 1 cup (4 ounces) shredded reduced-fat sharp cheddar cheese 1 cup fat-free sour cream 1/4 cup (1 ounce) grated fresh Parmesan cheese, divided 1/4 cup Italian-seasoned breadcrumbs 1 teaspoon salt 1/4 teaspoon black pepper 2 large eggs, lightly beaten Cooking spray Preheat oven to 350°. Combine first 3 ingredients in a Dutch oven; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until tender. Drain; partially mash with a potato masher. Combine zucchini mixture, rice, cheddar cheese, sour cream, 2 tablespoons Parmesan cheese, breadcrumbs, salt, pepper, and eggs in a bowl; stir gently. Spoon mixture into a 13 x 9-inch baking dish coated with cooking spray; sprinkle with 2 tablespoons Parmesan cheese. Bake at 350° for 30 minutes or until bubbly. Preheat broiler. Broil 1 minute or until lightly browned. Nutritional Information: 197 Calories, 5.5g Fat, 12.7g Protein, 24g Carbohydrate, 1.4g Fiber, 65mg Cholesterol, 1.5mg Iron, 623mg Sodium Tracker: ½-oz eq. grain, 1 cup vegetables, ¾ cup dairy Hearty Vegetable and Beef Stew

Squash Rice Casserole Healthy Holiday Tips

Fresh Cranberry and Rice Pilaf

1/2 c. wild rice, uncooked 1 c. chicken broth 1/4 c. raisins, dark or golden 5 scallions, chopped 1/2 c. chopped celery 1 tbsp. canola oil 1 c. fresh cranberries 1 tbsp. grated orange rind 1/2 tsp. dried thyme

Preheat oven to 350° F. Place wild rice, water and raisins in a saucepan and cook over medium heat for one hour, or until the rice is tender. Drain. Sauté the scallions and celery in the oil until tender. Add the cranberries, orange rind, thyme and rice. Place in an oven safe container, cover and bake at 350° F for 25 minutes. To use as stuffing, stuff two Cornish hens, a 3-lb. chicken, or use on the side with a turkey breast. Bake at 350° F for 1 hour.

Nutrition Information: 160 Calories, 4g Fat, 5g Protein, 28g Carbohydrate, 3g Fiber, 0mg Cholesterol, 210mg Sodium

Tracker: 1 oz.-eq. grains, ¼ cup vegetable, ¼ cup fruit, 1 tsp. oil

Chicken Breasts with Raspberry Sauce Lemon Ginger Cookies

2 tsp. olive oil 1 red onion, thinly sliced 4 4-ounce boneless chicken breast with skin 2 1/2 cups fresh or 1 cup frozen raspberries 1/2 tsp. salt 1/4 tsp. freshly ground black pepper 1 cup raspberry-apple juice

Heat oil in a large nonstick skillet. Add onion; sauté 2 minutes; do not brown. Remove onion and set aside. Season the flesh side of breast with salt and pepper; add to pan and cook over medium heat only until each side is lightly browned. Add juice to pan and continue cooking until chicken is cooked through, about 12 minutes. Remove chicken from pan. Add onions to skillet; cook until liquid has a syrupy consistency. Add raspberries; heat through. Remove skin from chicken before serving and serve breast topped with sauce.

Nutrition Information: 231 Calories, 4g Fat, 27g Protein, 21g Carbohydrate, 6g Fiber, 66mg Cholesterol, 345 Sodium

Tracker: 1 oz-eq. Grain, ¼ cup vegetables, ¼ cup fruit, 1 tsp. oil

1 cup all-purpose flour 1/3 cup yellow cornmeal 1/2 teaspoon baking soda 1/4 teaspoon salt 1/4 teaspoon ground ginger 3/4 cup plus 2 tablespoons sugar 6 tablespoons butter, softened 1 large egg 1 tablespoon grated lemon rind

Preheat oven to 350°. Lightly spoon flour into a dry measuring cup, and level with a knife. Combine flour and the next 4 ingredients (through ground ginger); stir with a whisk. Combine sugar and butter in a large bowl, and beat with a mixer at medium speed until light and fluffy (about 5 minutes). Scrape sides of the bowl occasionally. Add egg; beat well. Beat in grated lemon rind. Add flour mixture to butter mixture, and beat at medium-low speed just until blended. Spoon about 1- 1/2 teaspoons batter 2 inches apart onto 2 parchment-lined baking sheets. Bake at 350° for 12 minutes or until lightly browned and almost firm. Remove from oven. Cool on pans for 2 minutes or until firm. Remove from pans. Cool completely on a wire rack. Nutritional Information: 55 Calories, 2.1g Fat, .7g Protein, 8.6g Carbohydrate, .2g Fiber, 11mg Cholesterol Tracker: No nutritional benefit.