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These simple steps will kick start your weight loss. Do all ten for 14 days and you’ll find yourself back on track. We can do anything for 14 days! If you are just beginning your journey with First Place 4 Health, this is an easy way to begin as you familiarize yourself with all aspects of First Place 4 Health. Pray before you eat anything. Ask God to help you make healthy choices. You can’t do it alone and you don’t have to. Weigh yourself. Weigh now—and again at the same time each week. Only weigh once per week. Weighing more often can lead to discouragement when you don’t see a change quickly. Write down everything you eat. Don’t worry about counting it on your FP4H Tracker. Just get it on paper. Don’t eat any fried foods. None. Zero. No excuses. Eat only low-fat dairy and meat products. Reduced-fat cheeses are easy to find and taste great. Trim visible fat and skin from meats and choose “choice” cuts of meat. Don’t drink any soft drinks, sweetened coffees or juices. Calorie-heavy soft drinks, coffee drinks and fruit juices pack on pounds if you're not careful. It’s easy to lose track of how many liquid calories you are consuming. Abstain from all of these for the two-week jump start. 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 3 Go With Me ~ Vicki Heath ~ Page 4 Simple Ideas for Leaders ~ Page 5 Leadership Tips ~ June Chapko ~ Page 6 In Sickness and In Health ~ Debbie Reynolds ~ Page 7 Upcoming Events ~ Page 8 Devotional ~ Page 9 Success Story ~ Page 10 Recipes ~ Page 13

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

Continued from Page One

Jump Start Your Weight Loss – Continued Eat as many vegetables as you want to eat. None of us gained weight eating vegetables. Eat as many as you want, except potatoes. Drink 8 ounces of water before every meal and snack. It will help you feel full faster. Many times we interpret dehydration as hunger. Sleep at least 8 hours per night. Studies have shown that sleep deprivation promotes weight gain. Exercise at least 30 minutes a day, 5 times each week. If you can only walk a mile, then only walk a mile. Get serious.

BETTER TOGETHER SUCCESS KIT

Back by Popular demand, this Better Together Success Kit will help you on your journey to health and wholeness in all areas.

The pack contains:

Better Together Devotional Better Together Bible Study Better Together Inspirational CD Carole Lewis shares the Better Together message

A retail value of $39.99 for only $24.99

VALENTINE’S DAY SPECIAL FOR THE MONTH OF FEBRUARY

FEBRUARY 2014 PAGE TWO

FFrroomm tthhee HHeeaarrtt ~~ CCaarroollee LLeewwiiss

If you then, though you are evil, know how to give good gifts to your children, how much more will your Father in heaven give good gifts to those who ask him (Matthew 7:11).

In January 2013, the Lord spoke to my heart these words: “I have a gift for you.” I pondered these words during the year, expectantly waiting to discover the gift. Might it be that God would heal my husband, Johnny? That would be a gift of monumental proportions. Sitting here at the

beginning of 2014, I can say with surety that God gave me three huge gifts in 2013.

Gift One 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. 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 12:11-13). Sometimes a gift doesn’t seem like a gift, and the first gift fits that category. I had just spoken at our 2013 First Place 4 Health Summit, when I met a young woman who was sent to check out our program. She was from a mega church who wanted to know more about First Place 4 Health. The Lord used this introduction to get my attention and speak to my heart. I needed to get to my weight goal if for no other reason than to be fully used by God. I began my journey the next day, July 28, 2013, and have not veered much from the path since that day. The first gift seemed like what Patsy Clairmont calls “A whuppin from the Lord,” but in reality it was a precious gift. As I became serious about achieving my weight goal, the Lord came alongside and helped me lose twenty pounds. What a gift!

Gift Two Praise be to the Lord God, the God of Israel, who alone does marvelous deeds (Psalm 72:18). The second gift from the Lord came in October 2013, when our publisher, Gospel Light, told us they wanted to bless us and give the rights of the program back to First Place 4 Health. This was a huge gift, as we were given back the publishing rights, all digital files and art work, all DVD’s and rights to all of my books and Vicki Heath’s book. The greatest part of this gift is that now we will know where all of our groups are located and will be better able to serve our First Place 4 Health family.

Gift Three But I trust in you, O Lord; I say, “You are my God. My times are in your hands” (Psalm 31:14-15a). Two years ago on my 70th birthday, I began praying about when the Lord would have me to retire as the director of First Place 4 Health. I did not want to leave too soon, but I also did not want to miss God’s perfect timing for me and for the ministry. On December 2-4, 2013, very important planning meetings were scheduled for the future of the ministry. We met all day December 2nd, and on the drive home the Lord once again spoke to my heart and said, “There could not be a more perfect time for you to retire.” I announced this news the next morning to all in the meeting, and I officially retired on January 1, 2014. I have had perfect peace about the decision, because I know that God knows His plans regarding the First Place 4 Health program. I fully expect the program to explode in growth as it did in 1987, when I became the director. It’s all about His timing and our obedience. I will continue to write books and speak at First Place 4 Health events as the Lord leads. I am thrilled to announce that Vicki Heath, my dear friend and First Place 4 Health Associate, is now the director of the program, and I am confident that the best days are still ahead. God has been the “Director” of the program all these years, and He will continue to do a great work as He works through Vicki for the good of First Place 4 Health and for His glory.

FEBRUARY 2014 PAGE THREE

GGoo WWiitthh MMee!!

Vicki Heath vicki.heath@firstplace4health.com

To say that I am overwhelmed as the new director of First Place 4 Health is an understatement. It’s not the work ahead that is overwhelming, but the honor bestowed on me. Knowing Carole Lewis has been such a blessing in my life. The very thought that I could even start to fill her shoes is impossible to even comprehend. I have watched, listened and learned from her for almost twenty years now. She has placed her hands on me and blessed me with this mantle of leadership. I could lead no other way. I am sure there will be some changes, because I can only be who I am, but I assure you that our core values will remain the same. I commit to you that these core values will be at the heart of all that I do: Truth – Biblical and scientific truth. We will continue to be a faith-based, Christ-centered wellness organization basing our teaching on the Word of God and proven science. Value People - You are the most important part of First Place 4 Health. We will continue to offer excellent customer service and the personal touch through phone calls, emails and events. Integrity (Proverbs 22:1) – We will continue to present to you an honest, authentic approach to wellness and keep our focus on Jesus Christ. Excellence - We will always do the best we can. Balance (Mark 12:30-31) – Our prayer is that we never lose sight of how Jesus instructed us to love God with all of our heart, soul, mind and strength. True Religion (James 1:27) – We hope to expand our ministry to many who are in dire need of health and wellness. We have a desire to partner with prison ministries and many other faith-based organizations. I know that you will pray for me as I assume directorship of this awesome ministry. I also covet your prayers for the future of First Place 4 Health. God has a plan here and I don't want to miss it! Go with me! VViicckkii HHeeaatthh FEBRUARY 2014 PAGE FOUR

SSiimmppllee IIddeeaass ffoorr LLeeaaddeerrss Living healthier is serious business and putting Christ first in all things is even more serious. But knowing Christ has a wonderful sense of humor and that it’s healthy to laugh and even, at times, healthy to laugh at ourselves, I’ve made it a point to include a “lifestyle” joke at the beginning of each meeting. Some of them have been one-liners, others longer, and some of them are certainly silly, but no matter what they are, I always get a laugh (and occasionally groans). I can’t “tell” a joke to save my life, but I can read them. These jokes have become so much a part of our meetings that when I’ve gotten distracted and forgotten, there’s always someone to remind me. They also seem to set the tone for the rest of the meeting. After a long day at work, it’s hard to drag yourself to yet another meeting, and the joke seems to help relieve stress from the daily grind. Where do I get my material, you ask? Some of them come from clean joke books I pick up here and there, even at Christian bookstores. Most come from a “free diet jokes” or “free exercise jokes” search using Google or some other search engine. And now for your enjoyment, here are a couple of short samples.

• I drive way too fast to worry about cholesterol. • Every time I get the urge to exercise, I lie down till the feeling passes. • The only exercise I get is jumping to conclusions. • What runs, but never gets tired? WATER

And one of my favorites… • After starting a demanding diet, I changed my drive to work so I could avoid passing the donut bakery. By

accident, I drove by the bakery this morning and there in the window were a host of scrumptious goodies. I felt this was no accident so I prayed, “Lord, it’s up to you – if you want me to have any of those delicious goodies, create a parking place for me directly in front of the store.” Sure enough, He answered my prayer. On the eighth time around the block, there it was!!

I’m guessing you can tell by now that I’m really enjoying leading First Place 4 Health and plan on continuing for a long time. Thank you to you and the rest of the First Place 4 Health staff for the great job you’ve done and are doing. Lee Reichenbach New London, PA

Special Leader Bundle

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LLeeaaddeerrsshhiipp TTiippss:: RReessoolluuttiioonnss

Most everything that can be written regarding New Year’s Resolutions has been explored. We know, usually from experience, the futility of making resolutions. It’s a circle of hopes and hopelessness when we ‘resolve’ to not do or do certain things at the beginning of the year. Nonetheless, many people indulge in the traditional “Make a New Year’s Resolution” game. If you made such a declaration on January 1st, how is that working for you? Resolving to do anything cannot be achieved without a specific goal and action plan in place to achieve it. It begins with giving up. Sound strange? We cannot achieve anything on our own steam or willpower. Saying you will never again do this or eat that is hopeless. You are setting yourself up for failure. Give up the “I can do it”, mentality. Proverbs 3:5-7 directs us to Trust in the Lord with all your heart, and lean not on your own understanding; in all your ways acknowledge him, and he will make your paths straight. Do not be wise in your own eyes; fear the Lord and shun evil. This will bring health to your body and nourishment to your bones. Ask the Lord to show you His goals and plans for you this year. When we love the Lord, we can ask Him what His purpose is for us this year. After giving up, you are then able to own the best plan, God’s plan for your health journey. Invest in using the tools that God has provided to help you. And my God will meet all your needs according to his glorious riches in Christ Jesus (Philippians 4:19). When God gives you a plan for the future, you can be sure He will supply all you need to succeed. You don’t own it until you accept and use it. There will always be setbacks and challenges in your life. Just because you are walking in God’s plan doesn’t exempt you from mistakes or upsets. Along the way, allow yourself some slack. Go to God and ask forgiveness for rebellion or disobedience and receive His grace. Then move on. You didn’t surprise God or even disappoint Him when you fell. He knew in advance exactly what would happen. Lastly, love as Christ loves you! Love who you are and who you are becoming. Christ loves you no matter what you weigh, what you’ve done or how you look. He loves you so much; He doesn’t leave you in the life you lived before you came to know Him. He changes you from the inside out. Resolve to live by this GOAL: Give Up self Own God’s plan Allow for mistakes Love Christ’s way And we know that in all things God works for the good of those who love him, who have been called according to his purpose. Romans 8:28 June Chapko lives with her husband, Nick, in San Antonio, Texas; has 3 grown children, 11 grandchildren, and 1 great-granddaughter. She has been a FP4H Leader since 1996 and a Texas Area Networking Leader for about seven years. June wrote two of the FP4H Bible studies, as well as many FP4H devotionals. She has had numerous articles published in "Mature Living," magazine. June is passionate about journaling and recently led a class on spiritual journaling titled, "Journaling with June," at a retreat in Kerrville, Texas.

FEBRUARY 2014 PAGE SIX

IInn SSiicckknneessss aanndd IInn HHeeaalltthh

Steve & Debbie Reynolds sreynolds@capitalbaptist.org

When Steve Reynolds, my 340-pound husband, came through the door after visiting his doctor, I knew something was up. “What did the doctor say, Steve?” I asked while holding my breath. “He said I have diabetes.” I stared at him a long moment. “Diabetes?” I whispered. “That’s what he said. ‘Type 2 diabetes.’ ” “What are you going to do? What did the doctor say would help?” “Well, he said I’m too heavy—‘obese,’ he called me. He said if I lose weight and begin exercising, I have a chance to beat this.” I exhaled. “Then that’s what you have to do.” “Nah. I told him to just give me some pills.” “And did he?” Steve nodded. I can tell you, I was scared. We were only in our forties, and our children were still young and in our home. I did not want to be a widow with three kids to care for. A little research confirmed my worst fears. Steve’s condition was life-threatening. Becoming a widow was a real possibility. . It was hard to believe how far we had come from our wedding day, when the two of us had stood at the altar in the best shape of our lives. We were so young and in love and full of life. We said those words in our wedding vows, “In sickness and in health”—but who really imagines the “in sickness” part when you are looking and feeling your best on one of the happiest days of your life? I didn’t know if Steve would ever change. I knew that while I might want to nag him about the issue, it wouldn’t work. So I decided I would be loving and supportive of him. I would pray that God would put a desire in his heart to get serious about his condition. In the meantime, I could provide an environment that would help promote change. I could cook more healthy foods. I could become more active in order to set a good example. Steve began to think about his condition, and after a while he began to wonder if he could beat diabetes. I held my breath and waited. He decided he might as well give the doctor’s advice a try. He had nothing to lose but weight. What I didn’t know then was that his pursuit of health was going to become bigger than just caring for his body. His ideas about health were going to spread nationwide and impact many people. He would become known as the “Anti-Fat Pastor.” I was thrilled with the changes he was making, and I determined to do everything I could to help him succeed. When someone wanted a snack, healthy food was all that was available. Where we had hardly ever thought to have a glass of water, we now made drinking it a big part of our life. Steve soon began to lose weight, and the church members asked him how he was doing it. He told them about the small changes he was making and how they were helping him to drop the weight and feel better. The church began using First Place 4 Health to teach people how to eat, why exercise is important, why God wants us to live in healthy bodies, and how making small changes can have a huge impact on our health. He has so much energy that most people can’t keep up with him. He puts in long days at our church, and now he travels to tell others that they can also have a Bod4God. He has found a calling and a passion for helping people of all kinds and ages find health. God is using him to change people’s lives here on earth and for eternity. I am very proud of him. I am proud of his sticking to the plan and dropping well over a hundred pounds. I am proud of his concern for others, and I am his first and best cheerleader. And I am so grateful to God for giving us these precious years together. We are blessed people.

Debbie Reynolds is the wife of Steve Reynolds, 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 8 tons of weight.

Upcoming Events

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: melmccarty234@hotmail.com

Texas Area Training Meeting April 5, 2014 Calvary Baptist Church Nacogdoches, TX Contact: Nancy Smith Email: mandn4him@wildblue.net Phone: 936-288-1718 Wellness Week @ Sandy Cove April 13-April 18, 2014 Sandy Cove Retreat North East, MD Contact: Helen Baratta Email: helen.baratta@fp4h.com

Summit 2014 July 25-26, 2014 Houston’s First Baptist Church Houston, Texas Contact: Helen Baratta Email: helen.baratta@fp4h.com Wellness Week at Round Top October 9-16, 2014 Round Top Retreat Round Top, Texas Contact: Helen Baratta Email: helen.baratta@fp4h.com

For more information about any of these events, please visit www.fp4h.com.

New on Facebook

One of the best things about First Place 4 Health is the community of people that are like a family. That connection is so important on this journey to a lifetime of healthy living. Join us on Facebook for news and feedback, pictures and motivation and so much more. We’ll give away something fun every week. So, like us on Facebook. You don’t want to miss the fun!

FEBRUARY 2014 PAGE EIGHT

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Please Don’t Quit

A patient man has great understanding, but a quick-tempered man displays folly. Proverbs 14:29

It takes time for changes to take place in our bodies. Developing patience and proficiency in the area of exercise may be one of the biggest challenges of all, but will be well worth it. One of the most common reasons people give up on exercise is lack of results. We expect immediate results. I recall one dear lady in my class in Charleston, SC, who had decided she was going to work diligently at her commitment to exercise. She walked faithfully every day for one week and when she got on the scale, she had “stayed the same.” She immediately began to cry and say, “It’s no use – I am just going to quit. I won’t be back next week.” We all have had the same experience. I gently reminded her that the scale cannot measure everything that is going on in her body. It can only measure what she has on—her bones, blood, skin and major organs. Furthermore, it takes time for our bodies to really get in shape, more than just one week! It’s not reasonable to think that weight we put on in one year can all come off in a matter of weeks. I encouraged her to be patient with herself, gain some understanding about the human body and remain faithful. She did and lost over forty pounds in two sessions! How foolish we are when we forget that success is in the process! I am reminded that it takes time in all four areas in my life: mentally, emotionally, physically and spiritually, for my life to change and I praise God that he is not quick-tempered and impulsive with me! Prayer: Dear God, grant me this day patience and understanding from your Holy Spirit and keep me from impulsive foolishness!

Vicki Heath FP4H National Director

Edisto Island, SC

Devotional taken from the devotional, Better Together. Available separately or as part of the Better Together Success Pack, on sale this month. To order, visit our website, www.firstplace4health.com,

or call 800.727.5223, x1002.

FEBRUARY 2014 PAGE NINE

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SSuucccceessss SSttoorryy Amy Pelletier Boston, Massachusetts Are you thinking, “This is too hard for me and how will I ever lose so much weight?” You are not alone! I have an ultimate goal to lose one-half of my body weight. This is a very large number and I have a long way to go, but I know that God is carrying me even when it seems too hard. If I really think about it and add up all the pounds I have lost in the past only to put them back on, I have probably lost more than I actually need to lose and keep off! I lost 10 pounds on a diet my mom and I did when I was a teen and I gained it all back. As prom was approaching, I did Slim Fast and lost 20 lbs. to look good in my gown and then gained it all back plus more. There were multiple attempts at Weight Watchers; I lost 20-gained 30, lost 25-gained 40, lost 15-gained 25. Using

Phen-Fen, I lost 40 pounds, which was the most I had ever lost and was feeling pretty good until I had breathing and heart problems. I wound up in the ER having tests. The doctors said I had to stop medication. Shortly after my episode, the medication was taken off the market due to the side effects and lives lost. I am so thankful that God kept me safe! As soon as I stopped the medication, I gained back at least 60 pounds. Then there was Herbalife, LA Weight Loss, RightSize Smoothies, and others. I had given up completely, thinking I would just live with always being the heavy one. Fast forward a few years when the announcement was made during church about a new class starting for weight loss. I had never heard of First Place 4 Health, but knew God was calling me to do this. When the classes began, I quickly read all of the books in the kit because I was all in. I needed to get this right. I followed the program—tracking, exercising and doing the daily Bible studies. I was losing weight and I loved my Thursday night group. As the summer approached, I got off track and did not attend any meetings. Our Thursday night group was moving to Sunday morning, and I didn't want to get up that early. I thought I could do it on my own for the summer. HUGE mistake! I came back having gained almost all of what I had previously lost. I did not have the excitement as when I first started. How would I ever look good with so much weight to lose? So I half-heartedly attended the Sunday morning classes. I lost a little, but wasn't totally into the program. I realized that God was calling me to teach Sunday School in the fall. The downfall was that I couldn’t attend class anymore. I thought I would follow the program on my own. That did not happen. I was on a downward spiral, gaining and gaining; I did not know how to get back. Monique said they were going to meet at night for the summer and I decided I better go back to the class. FEBRUARY 2014 PAGE TEN

AAmmyy PPeelllleettiieerr SSuucccceessss SSttoorryy -- CCoonnttiinnuueedd

Continued from page eight. I knew I had gained a lot of weight and was too ashamed to step on the scale. I did not want to see the number and I certainly did not want anyone else to see it. I went to classes for about five weeks before I actually got on the scale. During the summer, I volunteered for VBS and needed to sit on the floor with my class, but I couldn't. How embarrassing it was to not be able to get myself back up and then be in pain because of sitting on the floor.

I was horrified when I saw the photo of myself that was in the Sun Chronicle for the Better Together FP4H event and couldn't believe how huge I looked. At the event on 9/10/11, a light bulb went off. I finally felt like “I got it!” Losing all this weight is not about me looking better; it is about being able to better serve God! I need to be able to sit on the floor and talk with the kids I am teaching. I need to serve God with a body that is healthy enough to do the work. I have learned that I need to give God all of the glory in this journey. I have learned to break the ultimate goals down into smaller goals and to just move on and “do the next right thing” when I mess up. I have learned to celebrate the victories, even the small ones, because they all add up! I have made it to the first of my three 50 pound goals, and I look forward to hitting the next one in this coming year. This is not my timing; it is Gods. I have to follow His lead and be faithful to Him daily in order for Him to complete his good work in me. I can do all things through Christ who strengthens me (Philippians 4:13 NKJV). Being confident of this very thing, that He who has begun a good work in you will complete it until the day of Jesus Christ (Philippians 1:6 NKJV).

Five Quick and Easy Healthy Snack Ideas

Planning is the key when it comes to healthy eating…including your snacks! So when that hunger strikes in the middle of the day, you can resist the cookie temptation by being prepared. Stock your refrigerator with the quick and healthy snack ideas below to help you stay on track.

• Hummus and Sugar Snap Peas • Cottage Cheese and Berries • Cheese Stick and a Cup of Red Grapes • Peanut Butter Banana Spirals (recipe in this newsletter) • Air-popped popcorn

Want to create your own quick and healthy snacks ideas? Base them around protein, fruits and veggies, making sure they are approximately 200-300 calories to stay satisfied and energized. FEBRUARY 2014 PAGE ELEVEN

Fresh, Fast and Fabulous Recipes!

Cheese Tortellini and Vegetable Soup Serves 6

1 14-ounce can diced tomatoes with garlic and onion 1 11.5-ounce can condensed bean with bacon soup 3 cups water 1 16-ounce package frozen Italian-style vegetables ¾ tsp. dried Italian seasoning ¼ tsp. freshly ground black pepper ½ 9-ounce package fresh cheese tortellini ¼ cup grated Parmesan cheese Combine first six ingredients in a 4-quart saucepan; cover and bring to a boil over high heat. Add pasta; reduce heat to medium. Cook, partially covered, seven minutes or until pasta and vegetables are tender. Stir in cheese. Serving size: 1 ½ cups. Nutritional Information: 201 Calories, 4g Fat, 10.3g Protein, 31.3g Carbohydrates, 5.4g Fiber, 11mg Cholesterol, 2.1mg Iron, 920 mg Sodium

Asiago-Crusted Pork Chops Serves 4

4 4-ounce boneless center-cut loin pork chops 1 egg white, lightly beaten ½ cup panko (Japanese bread crumbs) ¼ cup grated Asiago cheese ¼ tsp salt ¼ tsp. black pepper 1 Tbs. extra-virgin olive oil 4 lemon wedges 2 tsp. chopped fresh thyme Place pork between two sheets of plastic wrap; pound to an even thickness using a meat mallet or small heavy skillet. Place egg white in a shallow dish. Combine Panko, cheese, salt, and pepper in a shallow dish. Dip pork in egg white; dredge in Panko mixture, pressing gently with fingers to coat. Heat oil in a large nonstick skillet over medium heat. Add pork; cook 3-4 minutes on each side or until lightly browned. Squeeze one lemon wedge over each pork chop; sprinkle each evenly with thyme. Nutritional Information: 253 Calories, 12g Fat, 27.4 Protein, 6.2g Carbohydrates., 71mg Cholesterol, 297mg Sodium FEBRUARY 2014 PAGE TWELVE

Recipes – More Fresh, Fast and Fabulous

Easy Apple Strudel

Serves 4 Cooking Spray 2 Sheets Phyllo dough, thawed 1 large apple, peeled, cored and thinly sliced 1 tablespoon sugar (can use two packets artificial sugar) 2 teaspoons cinnamon Preheat oven to 400o. Spray a baking sheet with cooking spray and lay one sheet of phyllo dough on it. Spray the phyllo with cooking spray, top with the second sheet of p;hyllo and spray again. Layer the apple, artificial sweetener, and cinnamon on the phyllo and roll into a log. Lay seam-side down and fold in the ends. Spray the outside of the log with cooking spray and cut four angled slashes through the top. Bake until golden brown, 6-8 minutes. Slice the strudel into four equal portions and serve. Nutrition Information: 64 Calories, 1g Fat, 1g Protein, 10g Carbohydrate, 2g Dietary Fiber, 0mg Cholesterol, 46mg Sodium

Peanut Butter Banana Spirals Serves 6

1/2 cup reduced-fat peanut butter 1/3 cup vanilla low-fat yogurt 1 tablespoon orange juice 2 ripe bananas, sliced 4 (8-inch) fat-free flour tortillas 2 tablespoons honey-crunch wheat germ 1/4 teaspoon ground cinnamon Preparation Combine peanut butter and yogurt, stirring until smooth. Drizzle juice over bananas; toss gently to coat. Spread about 3 tablespoons peanut butter mixture over each tortilla, leaving a 1/2-inch border. Arrange about 1/3 cup banana slices in a single layer over peanut butter mixture. Combine wheat germ and cinnamon; sprinkle evenly over banana slices. Roll up. Slice each roll into 6 pieces.

Nutritional Information: 245 Calories, 7.7g Fat, 9.1g Protein, 31.3g Carbohydrate, 3.9g Fiber, 1mg Cholesterol, 275mg Sodium FEBRUARY 2014 PAGE THIRTEEN